If you love the quintessentially Italian habit of savouring a decent coffee and are wondering what age you can start drinking coffee, you’ll find a clear overview here that explains the reasoning behind this limit. Coffee is one of the most widely enjoyed drinks in the world, valued for its bold flavour and the stimulating effect of caffeine. Yet when it comes to children and adolescents, things grow more complicated. At what age can you begin drinking coffee without health risks? There is no single answer; it is based on scientific evidence and international nutritional guidelines that take into account youngsters’ physiological, neurological, and metabolic development.
From what age can you drink coffee? Let’s see what the science says
Caffeine is a natural stimulant of the central nervous system. In adults, moderate consumption is generally deemed safe and can even bring cognitive benefits. In children and teenagers, however, caffeine is metabolised less efficiently and the nervous system is more sensitive to external stimuli. According to a study published in the Journal of the American Academy of Pediatrics, caffeine can cause insomnia, irritability, raised blood pressure and attention difficulties in those who are still developing.
According to Health Canada, daily caffeine amounts considered safe for children vary with age and body weight. For instance, a maximum of 45 mg per day is advised for children aged four to six, 62.5 mg for seven- to nine-year-olds, and 85 mg for ten- to twelve-year-olds. Bearing in mind that a single shot of espresso contains roughly 80 mg of caffeine, it is clear that even one serving can exceed the recommended limits.
The EFSA (European Food Safety Authority) has also voiced concern about caffeine intake in children and adolescents, stressing the risk of sleep disturbances, anxiety and dependence on stimulants. Besides postponing coffee consumption for as long as possible in younger age groups, it is wise to choose high-quality coffee blends that preserve the bean’s organoleptic properties. You might also opt for organic coffee, cultivated without chemical fertilisers and therefore healthier.
Teenagers: at what age and how much coffee can they drink?
During adolescence, the urge to imitate adult behaviour draws many young people towards coffee. Studies, however, advise caution. Research published in Pediatrics showed that regular caffeine consumption among teenagers can disrupt circadian rhythms and worsen sleep quality, negatively affecting academic performance and mood. Caffeine in particular interferes with the production of melatonin, the hormone that governs the sleep–wake cycle.
There is no law that sets a minimum age for drinking coffee, yet experts recommend avoiding the drink before the age of 12–14, and even then consuming it sparingly. Some nutritionists suggest 16 as a sensible age to start drinking coffee occasionally, provided it is in small amounts and preferably in the morning to lessen its impact on sleep.
Teenagers are also exposed to other sources of caffeine, such as energy drinks, tea, chocolate and fizzy drinks. The cumulative effect can easily lead to excessive intake, with symptoms ranging from nervousness to gastrointestinal upset.
Decaffeinated coffee is sometimes put forward as a way to introduce young people to the drink gradually. Although it contains only a trace of caffeine (usually under 3 mg per cup), experts advise evaluating each case individually. While decaf lessens the risk of stimulating effects, it remains a bitter-tasting beverage, culturally linked to adulthood, and may encourage early habits involving stimulants.
Science suggests postponing regular coffee consumption until at least late adolescence, preferably after the age of 16, while still avoiding daily intake. For younger children, even occasional consumption can have significant consequences, which is why it is discouraged.
The involvement of parents, educators and paediatricians is essential in fostering a culture of mindful consumption—not only of coffee but of any substance that acts on the nervous system. Accurate information, rooted in reliable scientific sources, is the key to safeguarding the health and wellbeing of the next generation.