Facebook Pinterest X Email Excess caffeine during adolescence can impact sleep, mood, focus, and even heart health. Caffeine is everywhere—from lattes and sodas to energy drinks and pre-workout powders. But in recent years, its presence in teen culture has exploded. What used to be the occasional lightly caffeinated soda has evolved into a daily routine of highly caffeinated drinks marketed as harmless fun. With funky names, fruity flavors, and creative marketing these beverages are designed to appeal to younger audiences—and it’s working. Approximately 30-50% of adolescents report consuming energy drinks regularly (1). So, what exactly is caffeine, how much is too much for teens, and are there safer ways to support energy and focus? In this article we’ll take a look at the science, and the risks of caffeine consumption during adolescence, and we’ll share some better options parents and teens should know about. What Is Caffeine, and How Does It Work? Caffeine is a natural stimulant found in coffee beans, tea leaves, cacao pods, and certain plants like guarana. It primarily affects the central nervous system, where it blocks the action of adenosine (2)—a neurotransmitter that helps the brain relax and feel sleepy. By doing this, caffeine creates a sensation of being more awake and alert, increases the release of dopamine (the “feel-good” chemical) (2), and stimulates the adrenal glands to release stress hormones like cortisol and adrenaline (3). In small to moderate amounts, caffeine can temporarily improve mood and focus. But in excess—especially in growing bodies—it can overstimulate the nervous system and create dependence. How Much Caffeine Are Teens Consuming? According to the American Academy of Pediatrics, adolescents should consume no more than 100 mg of caffeine per day (4)—the amount in about one 8-ounce cup of coffee or two cans of soda. But most energy drinks far exceed that, with popular brands containing between 150 to 300 mg per can, often alongside other stimulants like guarana and taurine. Data shows that approximately 30-50% of adolescents aged 12-19 years are consuming energy drinks regularly. Some teens may not even realize how much caffeine they are consuming, while others may be aware but reach for caffeinated drinks as a way to cope with long school days, extracurriculars, and late-night screen time. What Are the Risks of Caffeine Consumption by Teens? While caffeine may offer a quick boost in energy or focus, it can also influence important aspects of health—especially during the adolescent years, when the brain and body are still developing. Here’s what research and clinical experience are showing: Caffeine & Disrupted Sleep Patterns Teenagers are already biologically wired to fall asleep later (5), and since caffeine blocks adenosine (the neurotransmitter that signals it's time to rest) (2) consuming caffeine in the afternoon or evening can delay sleep onset, shorten total sleep time, and reduce deep, restorative sleep. This can lead to a cycle of daytime fatigue and more caffeine use. To learn more about insomnia, read this article: Understanding Insomnia: Sleep Onset vs. Sleep Maintenance Caffeine & Increased Anxiety and Mood Instability Teen brains are highly sensitive to stimulant exposure (6). Caffeine can increase feelings of nervousness, irritability, and even panic in some individuals (7). Studies show that high caffeine intake in teens is associated with higher levels of anxiety (8), and this is likely to be especially true for teens who are already dealing with academic and social stressors. Anxiety doesn’t always show up in kids and teens the way it does in adults. To learn more about recognizing anxiety, read this article: Symptoms of Anxiety in Children Caffeine & Elevated Heart Rate and Blood Pressure In high doses, caffeine is a cardiovascular stimulant (2). When used excessively, caffeine has the potential to raise heart rate and blood pressure, which may be risky for those with underlying heart conditions. In recent years, some energy drinks have been linked to emergency room visits due to palpitations, arrhythmias, and even cardiac events (9). Caffeine Dependence and Tolerance The more often caffeine is used, the less effective it becomes over time (2). This can lead to tolerance—where higher and higher doses are needed to achieve the same effect. Teens may begin to rely on caffeine not just to feel alert, but to feel “normal.” Without it, they may experience withdrawal symptoms like headaches, fatigue, and difficulty concentrating (10). Why Are Teens So Drawn to These Drinks? The answer to this question likely lies in a combination of marketing, easy access, and the pace of modern teen life. Between academics, sports, extracurriculars, and the social pressures of being constantly “on” (11), it’s no wonder so many teens are reaching for a quick energy boost. It’s important to recognize that a moderate amount of caffeine isn’t necessarily harmful (4). In fact, I am a huge fan of green tea for its health benefits, and I have zero problem with the moderate caffeine content in green tea (and neither does the American Academy of Pediatrics (4))! The concern is that we’re not just talking about a simple cup of coffee or tea anymore. Many of today’s popular drinks are loaded with high doses of caffeine and designed to go down easy—they're colorful, sweet, and easily mistaken for harmless refreshers. That makes it far too easy for teens to consume more than they realize, and more than their developing bodies are ready for. What Caffeine Alternatives Can I Offer My Teen? I find a cup of home-brewed coffee or tea a lot less worrisome than a highly caffeinated energy drink—and I’d encourage your teen to stick to these simpler options if they’re looking for a little boost. If they enjoy fun and fruity beverages, consider offering hydration drinks, herbal teas, or adrenal mocktails instead. Just be mindful that there is such a thing as too much of a good thing, and even hydration drinks should be consumed in moderation. If your teen is reaching for caffeine regularly, it’s a sign their body may be asking for deeper nourishment and support. Here are some teen-friendly alternatives that promote energy and focus without overstimulating the system: 1. Herbal Support: Mother’s Energy™ This gentle, plant-based formula was originally formulated with mothers in mind, but it is equally supportive of focus and stamina in teens. This formula works by using nourishing herbs rather than stimulants and helps promote sustainable energy while supporting adrenal health. See Product 2. Adaptogenic Support: Adrenal & Focus™ Adaptogenic formulas can help the body adapt to stress and support steady energy levels. Formulas with eleuthero and ginseng tend to work well for teens juggling heavy workloads, stress, and busy social lives. To learn more about the adrenal system, read this article: The 3 Phases of Adrenal Dysfunction See Product 3. Grass-Fed & Finished Beef Liver Capsules Beef liver is packed with energizing nutrients like iron, B12, and choline—nutrients growing teens can often benefit from, especially those who tend to skip meals or avoid animal products. Capsules are a simple and taste-free way to consume all the goodness of beef liver, without the hassle. Capsules can also be opened and added to recipes. To learn more about the benefits of beef liver, read this article: The Benefits of Beef Liver Capsules for Kids + Three Family Friendly Recipes! See Product 4. Lifestyle Shifts for Real Energy Lasting energy doesn’t come from a can, and even the best supplement can’t undo an unhealthy lifestyle. Teens benefit most from quality sleep, balanced blood sugar, regular movement, and happy homes. Encourage protein-rich meals (especially breakfast), hydration throughout the day, morning sunlight, and screen-free wind-down time before bed. These daily habits are the foundation of real, sustainable energy and provide a healthy foundation that allows for herbal and supplemental support to have an optimal effect. Summary Caffeine isn’t inherently harmful for teens in moderation, but the rise of high-dose sweetened energy drinks makes it easy to consume too much—too often. Excess caffeine during adolescence can impact sleep, mood, focus, and even heart health. If your teen is regularly relying on high doses of caffeine to get through the day, it’s worth looking at what their body really needs: more rest, steady nutrition, and deeper support. Simple shifts—like prioritizing sleep, balancing blood sugar, and choosing nourishing alternatives such as Mother’s Energy™, Adrenal & Focus™, and Grass Fed & Finished Beef Liver Capsules—can go a long way in helping teens feel more energized, focused, and well. Facebook Pinterest X Email PRODUCTS MENTIONED IN THIS ARTICLE See Product See Product See Product See Product See Product SHOP & EARN REWARDS. JOIN TODAY! RELATED ARTICLES How To Calculate Supplement Dosages For Kids Read more Choosing A Supplement Delivery Method For Your Family Read more The 3 Phases of Adrenal Dysfunction Read more The Benefits of Beef Liver Capsules for Kids + Three Family Friendly Recipes! Read more When To Take Vitamins For Maximum Benefit Read more Caffeine Consumption During Pregnancy and Lactation Read more Natural Energy Boosters For Exhausted Moms Read more References: De Sanctis V, Soliman N, Soliman AT, Elsedfy H, Di Maio S, El Kholy M, Fiscina B. Caffeinated energy drink consumption among adolescents and potential health consequences associated with their use: a significant public health hazard. Acta Biomed. 2017 Aug 23;88(2):222-231. doi: 10.23750/abm.v88i2.6664. PMID: 28845841; PMCID: PMC6166148. Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223808/ Lovallo WR, Whitsett TL, al'Absi M, Sung BH, Vincent AS, Wilson MF. 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