Coffee is one of the most popular beverages worldwide. Wherever we go, there seem to be coffee shops in sight. Its popularity is mostly because of the energy-boosting effect of its delicious taste and experience.
Did you know that adults in the US within the age range of 18-25 drink coffee more than any other caffeinated drink? That includes soft drinks, teas, and energy drinks. Just imagine that.
And among these consumers, adolescents are found to have coffee as their second most consumed caffeinated beverage, after energy drinks.
There has been a notion that coffee stunts the growth of adolescents. The question is: is this true?
Does caffeine stunt your growth?
Growing up, my grandparents made me stray away from coffee because they told me that it could hinder my growth in height. However, up until today, this information is not backed up by evidence.
For six years, one study followed 81 women of ages 12 to 18. The study compared the bone health of those with the highest daily caffeine dose to those with the lowest. The study found no difference.
Where the myth started remains to be a mystery, but it was said that the culprit for this is the caffeine found in coffee.
There have been research studies that revealed a correlation between intake of caffeine and reduced absorption of calcium, which we know to be vital for our bone health. Therefore, to say that there is absolutely no truth to this claim is questionable.
Although this is the case, the reported reduction in calcium absorption for those with high caffeine intake is not so significant that it can be solved by simply adding 1-2 tablespoons of milk to every 6-ounce (180 mL) cup of coffee.
With this, we believe that ingestion of coffee is not linked to growth stunts.
Take a look at some faqs regarding stunt growth in general:
Does coffee make you shorter or taller?
Can you stunt your growth?
What stops you from growing?
At what age do you stop growing?
Can you get shorter?
Other caffeine-related health issues
Although we have already established that coffee does not induce any hindrance to your growth, let’s now tackle the other health problems associated with it.
Sleep deprivation
Caffeine is an energy booster, but it may also affect your sleep cycle. Coffee is said to stay in a young person’s body a lot longer as compared to an adult, thus, possibly interrupting sleep if taken later in the day.
In a research study, sleep patterns and caffeine-intake, including food and other beverages, of 191 middle schoolers were examined. It revealed that caffeine intake in this population ranged from 0 to 800 mg per day. This study also showed that for those ingesting higher amounts of caffeine, disrupted sleep at night and significant daytime sleepiness were reported.
Moreover, adolescents were found to perform poorly academically when sleep deprived. Additionally, this same group reported higher caloric and sugar consumption, playing a role in the growing problem of childhood obesity.
Sugar-packed coffee
Many coffee beverages in the market contain huge amounts of sugar, usually shaved chocolate, whipped cream, flavored sugar syrups, and the like.
An increase in added sugar intake may lead to higher glucose levels than natural sugar because fruits and vegetables that contain high natural sugar contain fiber and other essential nutrients that help limit the bad effects of it.
Excessive added sugar consumption may pose health risks like heart disease, obesity, and other serious health conditions.
The American Heart Association suggests limiting children’s added sugar intake to 6 teaspoons (about 25 grams) per day. This is where the problem lies; a single sugary coffee drink may contain 66 grams of added sugar and 500 calories.
Benefits of Coffee
Let’s now tackle the more positive side of caffeine. Coffee contains some components that may induce some health benefits.
- Caffeine can improve exercise performance due to its stimulating effects. It is also reported to decrease the risk for Alzheimer’s disease.
- Chlorogenic acid is an antioxidant found in coffee. Antioxidants function to protect our cells from injury. This antioxidant is also said to aid in weight loss.
- A diterpene is a group of compounds that possess anti-inflammatory and antimicrobial properties. Some in vitro studies also suggest that diterpenes may contain anti-malignant properties.
- Trigonelline was found to decrease blood glucose levels and aid in diabetic-induced nerve damage, as seen in studies done in diabetic mice.
In a systematic review of 201 studies, it was found that drinking coffee was shown to play a role in lower cancer, type 2 diabetes, heart disease, liver disease, and kidney disease risks; However, this indeed is great news; the method of the studies are observational, thus, weakening the findings.
For the full health benefits of coffee. read me
Safe coffee consumption
A safe amount of coffee to consume in adults is up to 400 mg of caffeine daily. This is about four to five cups of 8-ounce (240 mL) coffee.
However, safe recommendations differ with other populations, especially with children and pregnant women. Take note that the recommended intake also includes caffeine from sources other than coffee, such as chocolate, tea, soda, and energy drinks.
Teens and young adults. Is it OK for kids to drink coffee?
The American Academy of Pediatrics recommends caffeine intake of up to 100 mg daily, equating to one 8-ounce cup of coffee for 12-18-year-old teenagers.
On the other hand, Health Canada suggests the following caffeine limits:
- 4 to 6 years: 45 mg/day
- 7 to 9 years: 62.5 mg/day
- 10 to 12 years: 85 mg/day
- 12 to 18 years: 2.5 mg/kg of body weight/day
Pregnant women
The US Food and Drug Administration and Health Canada recommend a limit of caffeine intake of up to 300 mg per day among breastfeeding and pregnant women. This is equivalent to 2 to 3 cups daily.
Caffeine intake of above 300 mg daily was found to be correlated with a higher miscarriage and low birth weight risks.
Bone health optimization
Although an individual’s height largely depends on his genes, poor diet and malnutrition may lead to stunted growth in the younger population. This is why adolescents’ proper nutrition and regular exercise may help prevent bone diseases and fractures in later years.
Majority of the population achieve their maximum bone strength in their late teenage years to around early twenties, thus, it is best to strengthen the bones during adolescence.
Nutrition
Vitamin D and calcium play huge roles in bone health.
Vitamin D promotes calcium absorption in the body, supporting bone structure and function. Did you know that 99% of your calcium supply in your body is primarily stored in your teeth and bones?
Another good source of vitamin D is sunlight so make sure to get your daily dose of sun exposure for that vitamin D goodness!
Moreover, calcium is found in many foods, especially dairy and milk products. On the other hand, vitamin D is not found in many food types. However, there are types of food fortified with vitamin D, such as milk, yogurt, orange juice, and breakfast cereals.
Resistance training
Lifting weights impose stress and load on your muscles, and when this happens, your muscles respond by growing stronger and larger. Therefore, if no stress is subjected to your muscles, they will stay stagnant and may even grow weaker.
The same concept also goes with the bones. Lifting weights induce stress on your bones, causing them to be a lot stronger and more resilient.
School-aged children are advised to undergo resistance training using only free weights, elastic tubing, weight machines, and their body weight. Safety measures are of vital importance.
Which exercise stops height?
Can exercise make you taller?
Final thoughts
Despite the notion that coffee induces stunted growth, there’s no evidence to back this up. However, this does not mean adolescents should indulge in caffeinated drinks. Excessive coffee consumption may lead to sleep disruption and excessive blood sugar levels.
So, the best thing to do is to practice consuming coffee within the recommended limits discussed above. Additionally, you can never go wrong with regular exercise and a healthy diet.
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Disclosure: No compensation or free products were received in exchange for writing this review.
Editorial Staff
The editorial staff at Crazy Coffee Crave is a team of coffee enthusiasts & Baristas who enjoy the one thing we all think about as soon as we get up in the morning. Trusted by thousands of readers worldwide.
