How Does Caffeine Affect Height Growth?

You ever notice how everyone has a strong opinion about coffee? Especially when it comes to kids and teens. One minute, it’s a harmless morning pick-me-up; the next, it’s public enemy #1 for stunting growth. I’ve heard it from parents, coaches, even pediatricians—“Don’t drink that, it’ll mess with your height.” And honestly, I get it. With energy drinks, sodas, and iced coffee practically built into the average American teen’s daily routine, it’s no wonder caffeine’s gotten a bad rap.

But here’s the thing: Is caffeine really to blame for slower height growth in adolescents… or are we chasing a myth that’s just been passed around for decades? I mean, when you zoom out and actually look at the science—nutrition, puberty timing, bone development, metabolism—it’s a whole lot more complicated than just blaming a latte or two.

Now, I’m not saying caffeine gets a free pass (especially those wild 300mg energy drinks). But I do think it’s time to unpack what’s fact, what’s fear, and what’s just old-school parenting advice that hasn’t caught up with the research.

So let’s get into it—where caffeine fits into the growth equation, what it actually does inside a growing body, and whether that after-school frappuccino is really worth worrying about.

What Is Caffeine?

Caffeine’s one of those things you probably know by feel before you ever learn the textbook definition. You drink a soda, or maybe a double shot of espresso from Starbucks, and bam—you’re more alert, more awake, maybe even a little jittery if you overdo it. That buzz? That’s caffeine doing its thing.

Technically, caffeine is a natural stimulant—a compound that kicks your central nervous system into gear. It’s found in coffee beans, tea leaves, cacao, and even some nuts. But in the U.S., it shows up most commonly in sodas (think Coca-Cola, Mountain Dew), energy drinks like Red Bull or Monster, and of course, coffee—where the caffeine content can swing wildly. A single can of soda might have 30–50mg, while a grande Starbucks cold brew? You’re looking at over 200mg. (Yes, I checked. I had to check.)

It’s legal, widely consumed, and FDA-approved in moderate doses. And for teens especially, it’s everywhere—part of vending machines, after-school routines, social hangouts. But here’s what I’ve learned: just because it’s common doesn’t mean it’s neutral—especially during the critical years of growth.

So, let’s break it down. What happens inside your body when caffeine hits? And what does that mean for growing adolescents?

Caffeine and Nutrient Absorption

Here’s something I didn’t think much about until I started digging into teen nutrition: caffeine doesn’t just wake you up—it can actually get in the way of your body holding on to key nutrients. And for kids and teens who are still growing, that can matter more than most people realize.

Let’s start with calcium. Caffeine has been shown to slightly reduce how much calcium your body absorbs from food or drinks—especially if you’re not getting enough calcium to begin with. That’s a problem when you consider how many U.S. teens already fall short of the RDA for calcium (a lot of them aren’t drinking milk the way older generations did). And when you add in a soda or an energy drink with that meal? You’re kinda working against your bones without meaning to.

Iron and magnesium get caught up in this too. What I’ve found is that high caffeine intake over time can lead to small but steady depletions—especially when paired with a diet that’s already low in minerals (which, let’s be honest, is common with fast food-heavy teen diets).

Now, I’m not saying one iced coffee ruins your bones. But when caffeine becomes a daily habit without the right nutrients to back it up? That’s when it starts to mess with long-term bone health.

See more tips to grow taller at NuBest.com

Does Caffeine Stunt Growth? (Science vs. Myth)

You’ve probably heard it before—“Don’t drink coffee, it’ll stunt your growth.” I swear, that line was basically a rite of passage growing up. For years, parents, coaches, even health teachers tossed it around like fact. But here’s the truth: there’s no solid scientific evidence that caffeine directly stunts growth. None. Not from the NIH, not in peer-reviewed studies, not even from the American Academy of Pediatrics.

What does exist is a mix of outdated beliefs and a few misunderstood data points. Some of the early concern came from studies suggesting that caffeine might reduce calcium retention—which, in theory, could impact bone health. But most of those studies were either poorly controlled or based on excessive caffeine intake (we’re talking way more than the average teen drinks). And even then, when calcium intake is adequate, the effects seem pretty minimal.

What I’ve found is this: it’s not the caffeine itself, it’s the habits that come with it. Skipping meals, replacing milk with soda, not sleeping enough—those are the real growth disrupters. So next time someone says coffee ruins your height, maybe ask them to show you the data first.

Teen Caffeine Consumption in the US

Walk through any high school parking lot at 7:30 a.m. and just look at what students are carrying—cold brew cups, energy drink cans, soda bottles tucked into backpacks like they’re part of the dress code. It’s not just anecdotal either; CDC data shows that about 73% of U.S. teens consume caffeine daily, and a surprising number start before age 13. That’s wild, but honestly… not shocking.

Between late-night study sessions, early classes, and afterschool everything—sports, jobs, clubs—it’s no wonder teens are turning to caffeine to stay awake and functional. You see it in the lunchroom too: PepsiCo products on school vending machines, Monster or Red Bull chugged before practice, and Starbucks runs squeezed between final bell and homework.

What I’ve found is it’s not really about liking caffeine—it’s about needing to keep up. The pressure to perform, stay alert, and do all the things has baked caffeine into teen culture. And when brands market directly to that grind (looking at you, “fuel for the hustle” slogans), the cycle just feeds itself.

So yeah, the numbers are climbing. But the bigger story is why teens are reaching for caffeine in the first place. That’s where it really gets interesting.

Caffeine’s Effect on Sleep – An Indirect Impact on Growth

You know that feeling when you lie in bed, wide awake at midnight, mind buzzing for no good reason? Yeah… caffeine’s still in your system. What most people don’t realize is that caffeine has a half-life of around 5 to 7 hours, which means that late-afternoon soda or 6 p.m. cold brew? It’s not gone by bedtime—it’s just getting cozy in your bloodstream.

Now, here’s where it ties into growth: your body releases most of its growth hormone during deep sleep, especially during the first phase of the REM cycle. If caffeine delays your ability to fall asleep or messes with your sleep depth (which it absolutely can), it doesn’t just make you tired the next day—it can actually reduce how much growth hormone your body produces overnight.

I’ve seen this with teens who think they’re just staying up to study, game, or scroll—only to realize their “meh” sleep is messing with way more than just mood. Over time, disrupted sleep adds up. And for adolescents still in the middle of puberty and growth spurts, that’s a critical window you don’t want to miss.

So if you’re reaching for caffeine late in the day, just ask yourself—is it worth trading sleep for it?

Pediatric Guidelines and Safe Limits

Here’s the thing—caffeine isn’t officially “banned” for kids in the U.S., but the experts are pretty clear about limiting it. According to the American Academy of Pediatrics (AAP), kids under 12 really shouldn’t be consuming caffeine at all. For teens aged 12 to 18, the recommended max is about 100 mg per day—which is roughly one cup of coffee or one can of Monster (depending on the size… and let’s be real, some of those cans are massive).

Now, in my experience, it’s not that teens are downing black coffee by the pot. It’s more subtle—a Starbucks run here, a soda with lunch, a “just one” energy drink before practice. It adds up fast, especially when brands don’t always make caffeine content obvious on the label (something the FDA’s still pretty loose about, surprisingly).

So what works? What I’ve seen help most is when parents shift from “no caffeine ever” to teaching how to spot it, count it, and respect it. Think label reading, keeping energy drinks out of the house, and not treating coffee like it’s some harmless morning ritual. Boundaries work better when teens understand why they’re there—and caffeine’s one of those spots where that really pays off.

Healthier Alternatives for Energy Boosts

Let’s be honest—most teens don’t reach for caffeine because they love the taste of bitter coffee or carbonated “battery acid.” They’re just tired. And in my experience, that constant low-energy fog usually has more to do with dehydration, bad sleep, or running on Goldfish crackers and vending machine snacks than anything else.

The fix isn’t always another drink with a warning label. Sometimes, it’s as simple as water—yep, plain old water. You’d be shocked how many teens walk around low-key dehydrated all day. (I keep a hydration pack in my car now. Total game-changer.) Add in protein-packed snacks—like trail mix, Greek yogurt, or even a slice of peanut butter toast—and the energy bounce is real. I’ve also seen smoothies work wonders when breakfast gets skipped, especially if they’re made with fruit + nut butter + milk. Super filling, and no crash.

And sleep? I know, I know—it’s the “boring” answer. But a solid bedtime routine, even just 30 minutes earlier, does more than any energy drink ever could.

So if your teen’s dragging, try tweaking what’s fueling them before turning to caffeine. Because sometimes the best “boost” doesn’t come in a can—it comes from building better habits.

Druchen