Does Coffee Really Stunt Your Growth? Let’s Get to the Bottom of It

For years, parents have been telling their kids that drinking coffee will stunt their growth. It’s a myth that’s been passed down like a family heirloom—“Don’t drink that, you’ll never get taller!” But is there any truth to this claim? Let’s dive in and find out what science says and put this caffeine-fueled myth to rest once and for all.

Where Did This Myth Come From?

The idea that coffee stunts your growth likely started with concerns over caffeine’s effect on young bodies. Specifically, people worried that caffeine would interfere with calcium absorption, which is important for strong bones and growth. There were also concerns about caffeine’s impact on sleep patterns—something that can definitely affect overall health and development, especially in kids and teens.

But while caffeine does have effects on the body, scientific research has not found a direct link between coffee consumption and stunted growth.¹ So, where does the truth end and the myth begin? It all comes down to understanding caffeine’s real impact.

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What’s Caffeine’s Role?

Caffeine is a stimulant that affects the central nervous system.² In moderation, it can increase alertness, improve mood, and even boost cognitive performance. But too much caffeine can cause jitters, increased heart rate, and, most importantly for this discussion, disrupted sleep.³

For adults, moderate caffeine consumption (about 400 mg or 4 cups of coffee per day)⁴ is generally considered safe. But for kids and teens, smaller body sizes and developing systems mean caffeine hits harder. Even one cup of coffee can affect sleep quality and cause restlessness in younger people.

It’s this sleep disruption—not coffee itself—that might indirectly impact growth. After all, growth hormone production happens mostly during deep sleep. Less sleep means less of this hormone, but again, this has more to do with poor sleep habits than coffee stunting growth.

What Actually Affects Growth?

When it comes to getting taller, two main things play the biggest roles: genetics and nutrition.⁵

Looking to increase your height? Don't fall for false claims! Genetics play the primary role in determining height. #HeightMyths #FactCheck https://t.co/eqydOJj7PE

— First Check (@firstcheck_intl) October 9, 2023

If your parents are tall, you’re likely to be tall too. Genetics sets the blueprint for how tall we can grow. But good nutrition helps us reach our full growth potential. Nutrients like calcium, vitamin D, and protein are important for bone health and development.⁶ Another important factor is physical activity. Weight-bearing exercises and an active lifestyle help strengthen bones and support healthy growth. Combined with a balanced diet, regular exercise ensures growing bodies have what they need to develop properly.

Coffee and Bone Health: Should You Worry?

So, does coffee ruin your bones? Not really—at least not in moderation.

Some older studies suggested caffeine might slightly reduce calcium absorption. But newer research shows the effect is minimal and can be offset by just having enough calcium in your diet. A glass of milk with your coffee, for example, would more than make up for any small loss.

The real concern is excessive caffeine intake. Drinking several large cups of coffee (or energy drinks loaded with caffeine) daily could amplify side effects like poor sleep and increased anxiety, especially in younger individuals. These can indirectly affect overall health, but won’t stunt growth in any significant way.

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The Bottom Line: Coffee Isn’t the Bad Guy

In the end, coffee doesn’t stunt your growth. The myth has been busted by many scientific studies. Moderate coffee consumption is safe for adults and, with some caution, even for older teenagers.

For younger kids, it’s still best to avoid caffeine, not because it will keep them short but because it can mess with their sleep and make them jittery. For everyone else, having a cup of coffee as part of a healthy lifestyle is perfectly fine.

So next time someone says coffee will keep you from growing taller, you can bust the myth with confidence.

References

1. (2015). Can Coffee Really Stunt Your Growth? [Online]. Harvard Health. Available at: https://www.health.harvard.edu/staying-healthy/can-coffee-really-stunt-your-growth (Accessed: 9 June 2025). ↩︎
2. (2025). [Online]. NCBI Bookshelf. Available at: https://www.ncbi.nlm.nih.gov/books/NBK202225/ (Accessed: 9 June 2025). ↩︎
3. S. Berg, (2022). What doctors wish patients knew about the impact of caffeine [Online]. American Medical Association. Available at: https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-impact-caffeine (Accessed: 9 June 2025). ↩︎
4. https://www.healthline.com/nutrition/how-much-coffee-should-you-drink ↩︎
5. (2022). Is height determined by genetics?: MedlinePlus Genetics [Online]. Available at: https://medlineplus.gov/genetics/understanding/traits/height/ (Accessed: 9 June 2025). ↩︎
6. (2023). Calcium and Vitamin D: Important for Bone Health [Online]. NIAMS. Available at: https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health (Accessed: 9 June 2025). ↩︎