When Is It Safe to Start Drinking Coffee According to Experts?

Coffee is a beautiful thing.

It wakes us up, gives us an excuse to sit still for five minutes, and honestly—it just tastes great.

But when it comes to when someone should start drinking it, things get a little more complicated.

I run a specialty coffee roastery, and I love coffee with every fiber of my being. Still, even I wouldn’t recommend giving a flat white to a toddler.

So, let’s cut through the noise and look at what health experts actually say about when it’s safe to start drinking coffee.

What Age Is “Safe” to Start Drinking Coffee?

There’s no one-size-fits-all answer, but most health professionals agree: coffee and kids don’t mix.

The caffeine in coffee affects children more strongly than it does adults.

Their smaller body size means they can get jittery or anxious from even small doses.

According to the Voedingscentrum, children under 13 years old should avoid caffeine as much as possible.

For teens aged 13 to 18, they advise keeping daily caffeine intake under 100 mg. That’s about one small cup of coffee—if you’re being generous.

So yeah, it’s not illegal to let your teenager drink a cappuccino, but don’t be surprised if they’re bouncing off the walls afterward.

If you're specifically wondering about when it's okay for kids to drink coffee, we've broken it down in detail on our blog.

What About Caffeine and Development?

Caffeine affects sleep, and sleep is everything when you’re growing.

Lack of sleep in kids and teens has been linked to behavioral problems, poor school performance, and even physical development issues.

According to the American Academy of Pediatrics, adolescents should avoid energy drinks altogether and limit coffee due to potential sleep disruption and increased heart rate.

A 2020 article from the RIVM echoed similar concerns about youth caffeine consumption in the Netherlands.

How Does Coffee Affect Adults?

Once you’re a fully grown adult, coffee becomes less of a red flag and more of a gray area.

 Most studies show that 3–4 cups a day is totally fine for most people and might even have health benefits—like reduced risk of type 2 diabetes and heart disease.

Still, moderation matters.

Go too far down the espresso rabbit hole and you might end up with anxiety, insomnia, or just the good old-fashioned coffee sweats.

Also, let’s not forget the relationship between coffee and bone health Yes, that’s a thing.

Overconsumption can affect calcium absorption, especially if your diet is already low in calcium.

Are There Any Exceptions?

Yes—plenty. Pregnant women, people with heart conditions, those on certain medications, or anyone sensitive to caffeine should be cautious.

The Voedingscentrum recommends pregnant women keep caffeine below 200 mg per day.

And please, don't give coffee to your cat. That’s not an exception. That’s just common sense.

Is Coffee a Gateway to Energy Drinks?

For some teens, coffee is their first caffeine fix—and then they move on to energy drinks. 

Unlike coffee, energy drinks often contain added sugar, guarana, and other stimulants. That can lead to a serious spike in caffeine intake without even realizing it.

Experts like the Trimbos Institute have voiced concerns over the popularity of energy drinks in adolescents.

Coffee, in moderation, is usually a safer option—assuming it's not loaded with whipped cream and caramel syrup.

How Sleep and Coffee Clash

Let’s be honest: caffeine and sleep don’t get along. Drinking coffee in the afternoon can delay melatonin production, making it harder to fall asleep.

Even adults aren’t immune. If you notice that you’re tossing and turning at night, try setting a caffeine curfew—no coffee after 2 p.m. is a good rule of thumb.

What About Coffee in Schools?

Some schools in the Netherlands have vending machines or cafeterias where students can buy coffee. Is that a good idea?

It’s debatable.

On one hand, it might help kids focus.

On the other, it could contribute to sleep problems, anxiety, and dependence.

Parents and schools should communicate clearly about caffeine limits and better alternatives—like water (yes, boring but effective).

Cultural Differences in Coffee Drinking Age

In some countries like Sweden or Italy, it’s not uncommon for kids to have a small cup of diluted coffee at a young age. But it’s usually more about the ritual than the caffeine.

In the Netherlands, guidelines are more conservative. It’s less about tradition and more about what medical studies say about health impacts.

How to Introduce Coffee Safely

If your teen insists on trying coffee, go slow.

Start with a small cup, no added energy shots or double espressos.

And for the love of crema, don’t let them turn it into a dessert in a cup with half a can of whipped cream.

Decaf can be a good starting point. It offers the ritual without much of the caffeine hit.

What About Caffeine Sensitivity?

Some people metabolize caffeine quickly, while others don’t.

Genetics plays a role in this.

If someone gets heart palpitations or feels weird from half a cup of coffee, they might be a slow metabolizer.

Listen to your body—or your kid’s behavior. If they get hyper or anxious after coffee, it’s probably not for them.

FAQ

1. Can kids drink decaf coffee?

Technically, yes, but why bother? Most decaf still contains a little caffeine, and kids don’t need help staying awake anyway.

2. Is coffee bad for teenagers?

Not necessarily, but teens should stick to under 100 mg of caffeine per day and avoid drinking it late in the day.

3. Does coffee stunt growth?

There's no scientific evidence to support this. The myth likely comes from the fact that caffeine can interfere with calcium absorption if you're not getting enough in your diet.

4. When can I let my child have their first cup of coffee?

Most experts recommend waiting until at least age 13—and even then, go easy.

4. Is coffee addictive?

Caffeine is mildly addictive. You might get headaches or feel sluggish if you quit cold turkey, but it’s not the same level as nicotine or alcohol.

5. How much caffeine is in a cup of coffee?

It depends on the brew method, but a standard 240 ml cup of drip coffee has about 80–100 mg of caffeine.

6. Can pregnant women drink coffee?

Yes, but in moderation—under 200 mg of caffeine per day is the general guideline.

7. Does coffee cause anxiety?

For some people, yes. If you’re already prone to anxiety, caffeine can make it worse.

8. Is coffee dehydrating?

It’s a mild diuretic, but it doesn’t dehydrate you if you’re drinking it in normal amounts. Your morning brew still counts toward your daily water intake.

Conclusion

Coffee, like many great things—ice cream, whiskey, TikTok—it’s best consumed responsibly and at the right age.

For kids and teens, it’s smart to wait or at least keep it minimal. For adults, it’s about knowing your body and not overdoing it.

As always, talk to your doctor if you have specific health concerns.

We’re coffee nerds, not physicians. But we care about your health almost as much as we care about a perfectly extracted shot.