Many people have heard the warning: “Don’t drink too much coffee—it’ll stunt your growth.” It’s a claim that’s persisted for generations, especially among parents concerned about teenagers and caffeine. But is there any truth to it?
Let’s break down where this belief came from, what the science says, and whether enjoying your favorite roast—from light and lively to bold and low-acid—actually has an effect on how tall you'll grow.
Where the Myth Came From
The idea that coffee stunts growth likely originated from outdated studies suggesting that caffeine may interfere with calcium absorption.
Since calcium is essential for developing strong bones, it was assumed that caffeine consumption could weaken bones and limit growth—especially in children.
However, these early studies were flawed or generalized, and they didn't account for other lifestyle factors like overall nutrition, activity level, or genetic predisposition. Over time, the myth stuck, despite a lack of strong scientific evidence.
Coffee also existed at the cultural margins in some societies, treated with suspicion or viewed as an adult indulgence unsuitable for children. These attitudes helped embed the “bad for growth” narrative more deeply into the public imagination.
The Science of Coffee and Growth
Here’s the reality: coffee drinking does not stunt growth.
Height is primarily determined by genetics, supported by a healthy diet and sufficient sleep. While those who consume caffeine regularly may wonder about its potential impact, research shows that the effects from coffee do not interfere with the biological processes responsible for growing taller.
It’s true that caffeine can slightly increase calcium excretion, but the loss is minimal. For individuals who maintain adequate calcium intake—especially through dairy, leafy greens, or fortified foods—the impact is negligible and does not impair growth or bone development.
Even for teens and adolescents, moderate caffeine consumption through coffee or energy drinks is considered safe when paired with proper nutrition and attention to sleep habits.
Growing kids and teenagers should still prioritize sleep and a balanced diet, since excessive caffeine could disrupt these critical growth-supporting factors. However, coffee itself isn’t inherently harmful to bone health, development, or ultimate adult height.
Bone Health and Caffeine
Concerns about stunted growth are often tied more broadly to worries over bone health. Some people have questioned whether drinking coffee—or even consuming other caffeinated beverages like energy drinks—could weaken bones or impact bone development.
So, does caffeine stunt bone growth? Research says not if it’s consumed in moderation.
Adults drinking up to 3–5 cups of coffee per day do not experience significant reductions in bone mineral density, especially when calcium and vitamin D intake are sufficient to support healthy bones.
However, excessive caffeine intake—whether from coffee, energy drinks, or supplements—it may slightly interfere with calcium absorption.
The effects of caffeine on calcium metabolism are minimal if you have an otherwise balanced diet, but for people at higher risk of bone loss, such as postmenopausal women or individuals with poor nutritional intake, awareness is important.
Ultimately, balance is the key. When paired with a nutrient-rich diet supporting vitamin D and calcium needs, drinking coffee need not harm your bones—and it certainly won't stunt your growth.
Pro Tip: If bone health is a priority, pair your morning coffee with calcium-rich foods like yogurt, fortified cereals, or leafy greens. |
What About Kids and Teens?
For children, adolescents, and young adults, caffeine sensitivity is generally higher than in fully developed adults. While coffee itself doesn’t directly interfere with children's growth, the effects of caffeine can cause other health concerns that indirectly impact development.
Too much caffeine from coffee or other caffeinated drinks can lead to:
- Trouble falling asleep, disrupting the critical deep sleep cycles where growth hormone release occurs
- Symptoms of insomnia or fragmented sleep, particularly in teens and young adults already vulnerable to sleep deprivation
- Temporary spikes in anxiety, elevated blood pressure, and increased heart rate, which can affect mood, concentration, and overall well-being
- Greater sensitivity to caffeine effects based on body weight, meaning smaller individuals (like children and teenagers) can experience stronger reactions even at lower doses
- Upset stomach or digestive discomfort, which is more common after consuming large amounts of caffeine on an empty stomach
Because young people are generally lighter in body weight and more sensitive to stimulants, even moderate caffeine intake can have a stronger impact compared to adults. Managing portion sizes and focusing on sleep-friendly habits becomes essential during these critical phases of growth and development.
That’s why health experts recommend limiting caffeine intake for younger populations. The American Academy of Child & Adolescent Pyschiatry suggests that teens should consume no more than 100 mg of caffeine per day—roughly the amount in a small cup of brewed coffee. For younger children, it's best to avoid caffeinated drinks altogether.
If your teens are curious about coffee, offering decaf options is a smart and safe way to introduce them to the experience without the risks associated with caffeine.
Bones Coffee Company offers flavorful decaf and low-acid choices that allow families to savor coffee moments together, focusing on the ritual and taste—without overstimulating growing minds and bodies.
Coffee’s Other Effects on Health and Performance
While much of the conversation around coffee and health focuses on myths about stunted growth, the reality is that coffee offers a wealth of other positive effects that deserve attention. Especially for adults, coffee can be a functional—and even protective—part of a healthy lifestyle.
Boosting Mental Alertness and Focus
One of coffee’s most noticeable effects is its ability to sharpen mental performance. Caffeine, the active stimulant in coffee, works by blocking adenosine, a neurotransmitter that normally signals your body to slow down and feel sleepy.
When adenosine is blocked, caffeine temporarily increases brain activity, leading to improved alertness, concentration, mood, and reaction time.
These cognitive boosts make coffee especially beneficial during tasks that require sustained attention, problem-solving, quick thinking, or memory retrieval. Even moderate caffeine intake has been shown to improve both mental clarity and productivity.
Fun Fact: Studies suggest that caffeine can enhance short-term memory and help protect cognitive function as we age. |
Supporting Long-Term Brain Health
Beyond immediate focus and energy, coffee may also contribute to long-term neurological health.
Research has shown that regular coffee consumption is associated with a reduced risk of several degenerative brain disorders, including Alzheimer’s disease and Parkinson’s disease.
The protective effects appear to come not only from caffeine but also from coffee’s rich antioxidant content. Together, these compounds help combat oxidative stress and inflammation—two underlying factors in the progression of neurological diseases.
Maintaining consistent, moderate coffee consumption could be one way to support cognitive resilience over the lifespan.
Reducing the Risk of Metabolic Diseases
Coffee also demonstrates promising effects on metabolic health. Studies suggest that drinking coffee regularly may lower the risk of developing type 2 diabetes.
The mechanisms aren't fully understood, but coffee appears to improve insulin sensitivity and help regulate blood sugar levels over time.
Choosing black coffee or coffee with minimal added sugar and syrups can maximize these metabolic benefits.
Providing Powerful Antioxidants
Coffee is one of the largest sources of antioxidants in the average Western diet—outpacing even fruits and vegetables for many people.
Antioxidants fight free radicals in the body, helping to reduce inflammation, protect cells from damage, and support overall health.
The roasting process produces additional beneficial compounds, like melanoidins, which also exhibit antioxidant activity. This means that responsibly sourced, freshly roasted coffee doesn’t just energize—it also helps your body defend itself at the cellular level.
Discover Coffee That Fits Every Body
So, does coffee stunt your growth? Science says no.
Caffeine, when consumed in moderation, shows minimal impact on bone health and no direct connection to height. For children and teens, limiting intake makes sense to avoid side effects like poor sleep or elevated anxiety, not hindering growth itself.
Whether you’re cutting back on caffeine, looking for a smoother, low-acid roast, or just want a full-flavored decaf that actually tastes amazing, Bones Coffee Company has your back.
Choose from over 30 small-batch roasts—all crafted to bring maximum flavor and freshness straight to your cup. With imaginative, sugar-free options and rich decaf roasts that don’t hold back on taste, there’s something for every time of day and every kind of drinker.
Explore the full collection today. Free U.S. shipping on all orders over $75. Because great coffee doesn’t just wake you up. It keeps up with you.
