With multiple food and drink products containing caffeine, it is important to be aware of the recommended doses and side effects, not only for adults, but for children too. Just because you don’t see a child sip on a cup of coffee in the morning, does not mean they’re not consuming caffeine.

Numerous foods and beverages contain caffeine, some of which occur naturally such as chocolate, whereas, others are added by the manufacturer, such as cola-type beverages.

The Government of Canada recommends that healthy adults consume no more than 400mg of caffeine per day, which is approximately, three 8oz cups of brewed coffee. Pregnant or breastfeeding women and women who are planning to become pregnant, that number is reduced to 300mg per day.

For children, the following limits are recommended

:• Ages 4 to 6 – 45mg per day

• Ages 7 to 9 – 62.5mg per day

• Ages 10-12 – 85mg per day

• Ages 13 and older – 2.5mg/kg body weight

To put consumption into perspective, below are common items that contain caffeine and their content per serving:

• Brewed coffee – 135mg/8oz

• Roasted and ground coffee – 179mg/8oz

• Average blend tea – 43mg/8oz

• Green tea – 30mg/8oz

• Cola beverage, diet and regular – 36-50mg/355ml

• Baking chocolate – 25-58mg/28g

• Chocolate cake – 36mg/42g

• Chocolate milk – 8mg/8oz

According to the Government of Canada, pure caffeine and caffeine citrate can only be added to cola-type beverages and it must be declared in the ingredients list. Other foods and food ingredients that contain caffeine from natural resources, the caffeine is not regulated when those ingredients are added to food.

Many products, including energy drinks, commonly use natural caffeine containing ingredients such as guarana and yerba mate to caffeinate their products and the Government of Canada states that consumers should educate themselves on the ingredients on the product labels.

There are a number of reasons why food and beverage companies add caffeine to their products. One of which was cited in a study published by ncbi.com, which stated caffeine naturally triggers reward centres of the brain and when consumed as a child, and even adult, can associate feel-good feelings with the flavour of the beverage. As a result, the consumer may be more drawn to that brand or flavour when looking for a reward or uplifting feeling.

Within the same medical study, it shared that some companies said they added caffeine to enhance flavour, however in follow-up studies, participants were not able to differentiate between the caffeinated and non-caffeinated beverages.

Although moderate caffeine intake is generally safe, the study cites there are number of reasons to monitor caffeine intake in youth, including:

• The physiological and psychological effects of caffeine on youth has not been thoroughly examined in regards to youth;

• Due to the rapid growth and final stage of brain development and effects of caffeine on adenosine and dopamine within the brain – In order to maximize growth, proper sleep and nutrition are essential, of which caffeine could disrupt both;

 • Establishing eating patterns – enhances preferences for sweet foods and beverages;

• Can reinforce the use of substances to stimulate the reward centres of the brain.

Additionally, the study stated, “children and adolescents are the fastest growing population of caffeine users with an increase of 70 per cent in the past 30 years”. With the spike in youth consumption, coupled with the lack of scientific study, experts recommend erring on the side of caution.