Your Daily Cup Matters: How Tea and Coffee Affect Bone Health as You Age

A decade-long study of nearly 10,000 older women found that daily tea drinking slightly strengthened bones, while consuming more than five cups of coffee per day was linked to lower bone density. The research, published in Nutrients, offers the first long-term look at how these popular beverages affect bone health in women over 65.

What Did the Study Find About Tea and Bone Strength?

Women who drank tea regularly had measurably higher bone mineral density (BMD) at the hip compared to non-tea drinkers. While the improvement was modest, it was statistically significant across the large study group. "Even small improvements in bone density can translate into fewer fractures across large groups," says Adjunct Associate Professor Enwu Liu from Flinders University's College of Medicine and Public Health.

The bone-strengthening benefits likely come from catechins, natural compounds in tea that may encourage bone formation and help slow bone loss. Tea showed particularly strong benefits in women with obesity.

How Much Coffee Is Too Much for Your Bones?

The news for coffee drinkers was more nuanced. Moderate consumption—roughly two to three cups daily—showed no harmful effects on bone density. However, drinking more than five cups per day was associated with lower BMD, suggesting very high coffee intake could weaken bones over time.

Women who consumed more alcohol throughout their lifetime appeared especially vulnerable to coffee's negative bone effects. "Coffee's caffeine content has been shown in laboratory studies to interfere with calcium absorption and bone metabolism, though these effects are small and can be offset by adding milk," explains Ryan Liu from Flinders University.

Why Does This Matter for Bone Health?

Osteoporosis affects one in three women over 50 and leads to millions of fractures annually, making bone health a critical concern as we age. The researchers tracked participants for ten years, measuring both beverage intake and bone density at the hip and femoral neck—areas closely tied to fracture risk.

Beyond daily beverages, bone health fundamentals remain crucial. The Bone Health & Osteoporosis Foundation recommends these essential steps:

• Calcium Intake: Women 50 and younger need 1,000 mg daily from all sources, while women 51 and older need 1,200 mg daily
• Vitamin D Support: Most adults under 50 need 400-800 international units (IU) daily, and those 50 and older need 800-1,000 IU daily to help absorb calcium
• Lifestyle Factors: Maintain an overall healthy lifestyle with plenty of fruits and vegetables, regular exercise, and limited alcohol and smoking

Recent approvals of new osteoporosis treatments also highlight the importance of bone health. The Food and Drug Administration (FDA) recently approved multiple denosumab biosimilars, including Boncresa and Oziltus, which offer more affordable options for treating osteoporosis and cancer-related bone loss in high-risk patients.

"Our results don't mean you need to give up coffee or start drinking tea by the gallon," says Associate Professor Liu. "But they do suggest that moderate tea consumption could be one simple way to support bone health, and that very high coffee intake might not be ideal, especially for women who drink alcohol."

The takeaway is reassuring for most coffee lovers: your morning cup or two won't harm your bones. But if you're drinking five or more cups daily, you might want to consider cutting back. And adding a daily cup of tea to your routine could provide a small but meaningful boost to your bone health as you age.