Key Takeaways
- Women who consumed tea exhibited slightly higher total hip bone mineral density compared to those who didn’t participate in tea drinking, based on a decade-long study.
- Drinking over five cups of coffee daily correlated with diminished bone density.
- The compounds found in tea might assist in bone formation and reduce bone loss over time.
A recent investigation published in Nutrients monitored nearly 10,000 women, aged 65 and above, for a span of 10 years to analyze how tea and coffee habits influenced their bone mineral density. The findings revealed that the women who included tea in their daily routine had notably higher total hip bone density compared to non-consumers.
Tea Drinkers Had Slightly Higher Bone Density
Bone density serves as a crucial metric for assessing osteoporosis risk, a condition that can heighten fracture chances and adversely affect quality of life.
Participants in the study tracked their tea and coffee intake over the decade, while researchers routinely assessed bone density in critical areas such as the hips and thighs, where fractures frequently occur. Tea consumers displayed slight benefits in their overall bone density.
“Even small increases in bone density can lead to a reduction in fractures across large populations,” Enwu Liu, PhD, a researcher associated with the study and an adjunct associate professor at the Flinders University College of Medicine and Public Health, conveyed in a recent statement.
The study also indicated that consuming 2-3 cups of coffee daily had a neutral impact on bone health. However, intake exceeding five cups per day was linked to lower bone density levels.
Interestingly, a different study featured in Nature indicated that genetic analyses revealed an association between higher coffee consumption and a lower risk of osteoporosis. Individuals with greater caffeine consumption—encompassing coffee, tea, sodas, and other beverages—exhibited roughly a 60% decreased risk of osteoporosis when compared to those with minimal caffeine intake.
Why Might Tea Benefit Bone Health?
Tea is rich in natural compounds known as catechins and theaflavins. These may be beneficial in promoting bone formation and decelerating bone deterioration. Researchers propose that coffee might slightly hinder calcium absorption and bone metabolism, although the effect remains minimal. Adding milk to coffee could help reduce this impact.
Green tea, in particular, may be more beneficial as it retains a higher concentration of catechins and theaflavins due to its unique processing methods, as noted by Julie Stefanski, MEd, RDN, LDN, a registered dietitian in York, PA, and an advocate for the Academy of Nutrition & Dietetics.
According to Stefanski, these beneficial compounds are typically found in lower amounts in black, white, and oolong teas.
Should You Drink More Tea and Less Coffee?
Stefanski suggests that the research supports a daily intake of 3-4 cups of unsweetened tea for most adults.
However, you should factor in individual health conditions and any medications to assess whether this habit aligns with your lifestyle and health needs, she emphasized.
For instance, green tea, while beneficial, is higher in caffeine and may disrupt sleep patterns. Consuming 3-4 cups alongside other beverages could increase the frequency of bathroom visits.
Regarding older adults, Stefanski recommends limiting coffee intake, but not solely for the purpose of enhancing bone health.
“Many older adults face issues related to excessive coffee consumption,” she pointed out. “Such habits often take the place of more nutritious choices, can induce stomach discomfort, and excess caffeine may disrupt sleep, adversely affecting overall sleep quality.”
