A Surprising Duo for Stronger Bones: Coffee + Tea Research #1

Written and compiled by: Yunscage Editorial Team｜Published: March 27, 2025

Quick Takeaways

  • Multiple large-scale studies have observed that moderate coffee and regular tea consumption are associated with a lower risk of osteoporosis and bone fractures.

  • The key lies in adequate calcium intake and a balanced lifestyle — including sun exposure and weight-bearing exercise.

  • Compounds such as chlorogenic acid, polyphenols, and minerals in coffee, as well as catechins in tea, may help protect bone metabolism and reduce inflammation.

  • Practical tip: Enjoy 1–2 cups of brewed coffee per day and drink tea at least four times per week. Avoid sugary instant mixes, and ensure 1,000–1,200 mg of calcium daily.

What Does the Latest Research Show?

Data from the UK Biobank, which followed hundreds of thousands of adults over many years, revealed that people who drank 1–2 cups of coffee daily had a lower risk of osteoporosis. When combined with tea drinking, the protective effect became even more significant.
A separate meta-analysis of over 500,000 participants similarly found that higher coffee or tea intake correlated positively with bone health.

These findings reflect correlation rather than causation. Individual factors such as diet, exercise habits, and health conditions also play a role.

Why “Coffee Causes Calcium Loss” Isn’t Necessarily True

Earlier discussions focused on caffeine’s potential to increase calcium excretion. However, the body has mechanisms to regulate calcium balance.
When calcium intake is sufficient, coffee’s effect on bone density is minimal. Meanwhile, the polyphenols, potassium, and magnesium in coffee and tea may stimulate bone formation and suppress bone resorption via metabolic pathways like BMP-2/Wnt and RANKL/OPG, providing protective effects.

How to Drink Coffee and Tea for Bone-Friendly Benefits

Practical Recommendations

  • Amount: 1–2 cups (150–300 mL each) of coffee per day is ideal. More than 3 cups may not provide added benefits.

  • Pairing: Combine with calcium-rich foods (milk, yogurt, soy milk, leafy greens) or calcium + vitamin D3 supplements to meet the 1,000–1,200 mg/day target.

  • Frequency: Drink tea at least four times per week to enhance antioxidant and anti-inflammatory benefits.

  • Quality: Choose freshly brewed coffee over sugary instant or overly sweet milk-based drinks.

  • Lifestyle: Get adequate sunlight (for vitamin D) and maintain regular weight-bearing or resistance exercises — both are essential for strong bones.

“Coffee doesn’t necessarily lead to weak bones — what matters is balance, calcium intake, and an active lifestyle.”

Example: A Day of Bone-Friendly Habits

  • Breakfast: 1 cup of hand-brewed or Americano coffee with a calcium-rich breakfast (yogurt, soy milk, or leafy greens).

  • Afternoon: 1 cup of unsweetened tea (oolong, green, or black). Avoid excessive caffeine intake late in the day.

  • Exercise: Do weight-bearing or resistance training 2–3 times a week, and ensure sufficient sunlight exposure for vitamin D synthesis.

Friendly Reminders

  • Pregnant women, individuals with heart rhythm issues, acid reflux, or caffeine sensitivity should consult a healthcare professional before adjusting intake.

  • This article is a research-based summary, not medical advice. For personalized guidance, consult a qualified doctor or nutrition expert.

Adapted and summarized from: TVBS “Health 2.0” feature article (Published March 27, 2025).
Original findings are based on UK Biobank longitudinal studies and international meta-analyses examining the relationship between coffee and tea consumption and bone health.
Source: TVBS Health 2.0

Disclaimer: This content was independently rewritten by Yunscage based on publicly available research.
It is intended for educational purposes only and does not reproduce or copy the original text.

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