- A new study suggests morning tea drinkers may have stronger bones.
- Tea is linked to improved bone mineral density in postmenopausal women.
- The study excluded decaffeinated or herbal tea, but included all other varieties.
Osteoporosis seems to be one of those often overlooked conditions that takes a back seat to more urgent ones, like heart disease and cancer. But in the bigger health picture, osteoporosis can also impact quality of life.
Osteoporosis is a disease that develops when your bone mineral density (BMD) and bone mass decrease. It’s often referred to as a “silent” disease because it typically has no symptoms—until you break a bone.
The risk of osteoporosis increases with age, especially after menopause. Based on the latest data, about 13% of U.S. adults over 50 were diagnosed with osteoporosis; this number jumps to almost 18% for those 65 and over. If we consider just women, 13% of those in the 50 to 64 age bracket had osteoporosis, and 27% of those aged 65 and over had the disease.
Many factors influence one’s risk for osteoporosis, many of them lifestyle-related. For example, weight-bearing exercise, like strength training and walking, may help prevent osteoporosis. Smoking and heavy alcohol use increase your risk. And of course, what you eat also plays a role in bone health.
While we know that foods, like dairy, are rich in bone-supporting nutrients, including calcium, magnesium, phosphorus and vitamin D, some beverages have not yet locked in their bone-health status. Take coffee and tea, for example. Studies have been inconsistent in their results regarding coffee and tea consumption and bone mineral density in postmenopausal women. That’s why researchers in Australia took a closer look at this topic, trying to clear up some of the confusion. They published their findings in Nutrients. Let’s break down what they found.
How Was This Study Conducted?
Researchers drew about 10 years of data from a 20-year study called the Study of Osteoporotic Fractures (SOF), which included more than 9,700 women aged 65 and older. At clinical visits during years two, four, five and six of the study, the participants had their femoral neck and total hip bone mineral densities measured, which are common BMD measurement sites.
At the same clinical visits, participants also completed self-administered questionnaires regarding coffee and tea consumption. Specifically, for coffee, they were asked, “Do you currently drink regular coffee? If yes, on average, how many cups of regular coffee do you usually consume per day?” For tea consumption, participants were asked “Do you currently drink tea or iced tea (excluding herbal or decaffeinated varieties)? If yes, on average, how many cups of tea do you usually consume per day?”
Demographics, which would be adjusted for during statistical analyses, were also collected, including age, BMI, cigarette smoking status, age at menopause, lifetime alcohol intake, lifetime physical activity and oral estrogen and steroid use. Medical histories were also taken, and weekly calcium and protein intake were calculated based on a 20-item dietary scale that participants completed at baseline.
What Did This Study Find?
Researchers found no positive benefits of drinking coffee on bone mineral density. However, they did find potential negative effects on bone mineral density for those who drank more than five cups of coffee a day.
Tea drinkers, however, may have an advantage over coffee drinkers, as researchers found an association between tea consumption and higher total hip bone mineral density in older postmenopausal women.
Researchers note a few limitations to their study, starting with participants’ self-reporting of coffee and tea consumption. Related to this, participants were not asked more detailed questions, like the size of their beverage cups and beverage strength. In addition, due to the length of follow-up (10 years) and the ages of the women, some died before the study’s end, and others were unable to finish due to health reasons. The dwindling participant pool may have weakened the study results.
How Does This Apply to Real Life?
Coffee and tea are some of the most widely consumed beverages globally. Because they’re plant-based, they contain antioxidants and the potential to lower inflammation and disease risk. For example, coffee has been linked with a healthier heart and brain, among other benefits. It might also boost your mood and give you more energy.
If you’re a regular tea sipper, you might even live longer and have a stronger immune system. The great thing about tea is that there’s a flavor for everyone. From green, black and white to jasmine, rooibos and mint, teas span the flavor spectrum—and they’re all loaded with powerful plant compounds. If you want to go beyond traditional hot or iced tea, brew up some of our Thai Iced Tea, Warm Honey Green Tea or Berry Green Tea Smoothie.
When it comes to bone health, other foods also have an influence. For example, you’re aware that dairy is good for your bones, but canned salmon is also a great bone builder. There’s also evidence that the Mediterranean diet, especially when combined with exercise, may help prevent osteoporosis. Check out our 30-Day Mediterranean Diet Meal Plan for Healthy Aging. It’s chock-full of bone-, heart- and brain-healthy foods that will protect your overall health.
Our Expert Take
This study suggests that more than five cups of coffee a day may have detrimental effects on bone mineral density. Tea, however, appears to have a positive effect. Check out all of our healthy tea recipes for delicious, nutritious inspiration. In addition, incorporate weight-bearing exercises into your day, and include bone-building foods, like dairy, canned fish, cruciferous veggies and beans. There’s even evidence that whole body vibration training may improve BMD.
