Can You Shrink From Drinking Coffee? Separating Fact from Fiction

January 6, 2026 •

4 min read

Despite popular belief, scientific evidence overwhelmingly confirms that you cannot shrink from drinking coffee. This persistent myth, often told to discourage children and teens from drinking the beverage, has no basis in fact and has been debunked by numerous health organizations.

Quick Summary

Scientific evidence confirms that coffee does not cause you to shrink. This myth likely stems from misconceptions about caffeine's minor effects on calcium and potential for sleep disruption during growth years. Genetics remain the primary determinant of height.

Key Points

Height isn't affected: The idea that coffee stunts growth or causes shrinking is a persistent myth with no scientific basis.
Genetics is key: Your final adult height is predominantly determined by genetics, not by your coffee-drinking habits.
Calcium is still important: While caffeine has a minimal effect on calcium absorption and excretion, it is insignificant if your overall diet includes enough calcium and vitamin D.
Origin of the myth: The tale likely stems from flawed early research, marketing campaigns, and confusing correlation with causation during teenage growth spurts.
Sleep is a factor: Excessive caffeine intake can disrupt sleep, which is critical for growth in young people, but this is an indirect effect, not a direct stunting mechanism.
Adult growth is finished: Once your growth plates have fused in adulthood, no substance, including coffee, can change your height.
Moderate intake is safe: For healthy adults, moderate coffee consumption does not negatively impact bone health and may even offer benefits, according to some studies.

The Root of the 'Shrinking' Myth

The belief that drinking coffee can stunt growth or cause people to shrink has been circulating for decades, possibly since the early 20th century. This folklore was largely based on circumstantial observations and flawed scientific assumptions rather than concrete evidence. One of the main theories was that caffeine might interfere with the body's ability to absorb calcium, a vital mineral for bone growth and density. While caffeine does have a very minor effect on calcium excretion, early research exaggerated this impact, creating a misconception that has lingered for years. The myth also gained traction because young people often begin drinking coffee around the same time their natural growth slows down in their late teens. It was a case of correlation being mistaken for causation, and the myth became a convenient tool for parents to discourage coffee consumption.

Caffeine and Calcium: Separating Fact from Exaggeration

It is true that caffeine can cause a slight increase in urinary calcium excretion. However, for a healthy person with an adequate dietary calcium intake, this effect is negligible and has no impact on overall bone health or growth. For instance, adding just a tablespoon or two of milk to your coffee is enough to counteract the minimal calcium loss. While excessive caffeine (over 800mg daily) can raise urinary calcium significantly over a short period, this level of intake is far beyond what most people consume and is only a concern for individuals with already compromised bone health or inadequate dietary calcium.

Indirect Effects and Other Factors Influencing Height

While coffee doesn't directly cause you to shrink, it can have other effects that might be misconstrued, especially in adolescents. Excessive caffeine can disrupt sleep patterns and lead to poor sleep quality. During deep sleep, the body releases growth hormone, which is crucial for proper development. Therefore, a consistent lack of quality sleep due to high caffeine intake could theoretically have an indirect, negative impact on growth. However, this is not a direct effect of coffee itself on bones.

Busting the Myth: How Height Is Really Determined

The most significant factor determining a person's height is genetics. Your final height is largely predetermined by the genes you inherit from your parents. Other critical factors during your formative years include proper nutrition, overall health, and adequate sleep. Once your growth plates fuse, typically in your late teens or early twenties, it is physiologically impossible to increase or decrease your height from food or drinks.

Factors that influence height:

Genetics: The dominant factor passed down from parents.
Nutrition: Adequate protein, vitamins (especially Vitamin D), and minerals (especially calcium) are essential for bone development.
Health: Chronic illness or malnutrition during childhood and adolescence can impede growth.
Sleep: Sufficient, high-quality sleep is necessary for the body to produce growth hormones.

Coffee's Actual Impact: What Does the Science Say?

Recent research paints a much more nuanced picture of coffee's impact on the body, moving away from the old wives' tales. Some studies have even found potential benefits for bone and muscle health.

Bone Health: A 2025 meta-analysis published in Frontiers in Nutrition found that moderate, long-term coffee consumption was associated with a reduced risk of osteoporosis. This was attributed to coffee's high concentration of antioxidants and anti-inflammatory compounds. However, this is not a license for excessive consumption, and risks remain for at-risk groups with poor diets.
Muscle Mass: A 2024 study in Frontiers in Nutrition found a positive association between coffee and skeletal muscle mass, especially in aging adults. This suggests that regular coffee intake may help protect against age-related muscle loss, or sarcopenia.

Comparison: Coffee Myths vs. Scientific Reality


Feature	The Old Myth	The Scientific Reality
Effect on Height	Stunts growth and causes shrinking.	Has no direct effect on height. Genetics is the primary determinant.
Impact on Bones	Significantly weakens bones by preventing calcium absorption.	The effect on calcium absorption is minimal and easily offset by dietary intake.
Risk of Osteoporosis	Directly causes or significantly increases the risk.	Moderate coffee is generally not considered a significant risk factor for osteoporosis in healthy individuals with adequate calcium. Some studies even suggest a potential protective effect.
Impact on Sleep	Not typically considered a factor.	Excessive caffeine, especially late in the day, can disrupt sleep patterns, which is important for growth hormone release in youth.
Overall Health Impact	Negatively affects health and development.	Moderate consumption offers potential benefits, including antioxidants and possible protection for muscle and bone health.

Conclusion: No Risk of Shrinking

Ultimately, the idea that you can shrink from drinking coffee is nothing more than a myth. The science clearly demonstrates that height is determined by genetics, and supplemented by proper nutrition and sleep during a person's developmental years. While caffeine can have minor effects on calcium metabolism and disrupt sleep in higher doses, these effects do not directly cause you to shrink. For adults, growth has already ceased once growth plates have fused. As with any dietary choice, moderation is key. By maintaining a balanced diet rich in calcium, getting enough sleep, and keeping coffee intake within a moderate range (generally up to 400 mg daily for most healthy adults), you can enjoy your brew without any fear of shrinking.

For more detailed information on this topic, consult the Harvard Health article on the myth of coffee stunting growth: Can Coffee Really Stunt Your Growth?.

Frequently Asked Questions

No, there is no conclusive scientific evidence to support the myth that coffee or caffeine stunts growth in children or teenagers. Height is determined primarily by genetics, with proper nutrition and overall health playing important supporting roles.

Caffeine can cause a slight and temporary increase in the excretion of calcium through urine. However, this effect is minimal and not detrimental to bone health in individuals who have an otherwise adequate intake of dietary calcium.

For most healthy people, the minimal calcium loss from moderate coffee consumption is not a concern and can be easily offset by consuming calcium-rich foods. Individuals with poor diets or risk factors for osteoporosis may need to be more mindful of their intake.

The myth's exact origin is unclear but is likely related to outdated or flawed research on calcium absorption and the fact that teenagers often start drinking coffee as their natural growth slows. It was an easy assumption to make without proper scientific understanding.

While it won't directly stunt growth, excessive caffeine can disrupt sleep patterns in children and teens. Since growth hormones are released during sleep, poor sleep quality can have an indirect effect on development and overall health.

Moderate coffee intake is not significantly linked to osteoporosis in healthy adults with sufficient calcium and vitamin D intake. However, very high, long-term intake, especially with a poor diet, could be a minor risk factor for those already predisposed to bone density issues.

Yes, adding a small amount of milk to your coffee can easily counteract the minimal amount of calcium lost due to caffeine. For most people, a balanced diet provides more than enough calcium to handle any minor fluctuations caused by moderate coffee drinking.