What does science say about tea, coffee, and the risk of osteoporosis?

A study published in the journal Nutrients tracked nearly 10,000 women aged 65 and older for 10 years to assess the link between tea and coffee consumption habits and bone mineral density.

People who drink tea tend to have slightly higher bone density.

Bone density is an important indicator used to assess the risk of osteoporosis, a condition that makes bones brittle and prone to fractures, and can significantly impact quality of life.

Throughout the 10-year study, participants' tea and coffee consumption was recorded, and scientists regularly measured bone density in the hips and thighs, the two areas with the highest risk of fractures.

The results showed that the group who habitually drank tea had slightly higher overall bone density compared to the other group.

"Even small improvements in bone density can contribute to a reduction in fracture rates in the community on a larger scale," said Dr. Enwu Liu, the study's author.

However, consuming 2-3 cups of coffee per day has not shown a significant impact on bone health, while drinking more than 5 cups per day may be associated with a tendency toward decreased bone density.

Another study published in the journal Nature showed that, through genetic analysis, higher coffee consumption was associated with a lower risk of osteoporosis.

Specifically, people who consumed higher amounts of caffeine from coffee, tea, soft drinks, and other beverages had about a 60% lower risk of osteoporosis compared to those who consumed lower levels of caffeine.

Why might tea be beneficial for bone health?

Tea contains natural compounds such as catechins and theaflavins, which are believed to play a role in supporting bone formation and slowing down bone tissue breakdown.

Meanwhile, researchers believe that coffee may affect calcium absorption and bone metabolism, but the impact is considered negligible.

Adding milk to coffee may help to mitigate this effect to some extent.

According to nutritionist Julie Stefanski, green tea retains the highest levels of catechins and theaflavins thanks to its harvesting method and minimal processing.

At the same time, the levels of these compounds are generally lower in black tea, white tea, and oolong tea due to differences in processing methods.

Should you drink more tea and less coffee?

According to Stefanski, many studies show that most adults can maintain the habit of drinking about 3-4 cups of unsweetened tea per day while still maintaining good health.

"However, users need to consider their existing health conditions and medications to assess whether this habit is suitable for their body and lifestyle," the expert added.

For example, green tea contains a relatively high amount of caffeine, which can affect sleep quality. Older adults should consider limiting their coffee intake, but this recommendation is not intended to improve bone health.

Some older adults tend to consume high amounts of coffee, which can lead them to overlook healthier nutritional choices and may also cause digestive discomfort.

The expert also noted that consuming too much caffeine can disrupt the sleep-wake cycle, thereby impairing the quality of rest.