Osteoporosis is a condition in which your bones have become porous, weak and brittle, increasing your risk of fractures. It is never too late to do something to prevent the onset of osteoporosis, according to MayoClinic.com. You sometimes hear that consuming too much caffeine increases your risk of osteoporosis, but research does not support this claim.
Caffeine
Caffeine is a substance naturally found in plants, such as the coffee bean, tea leaves and the cocoa bean. Caffeine is considered a drug because of how it stimulates both your brain and nervous system. Caffeine is not a necessary nutrient, but it can help you fight both fatigue and drowsiness. It is safe for you to include moderate amounts of caffeine in your diet without it causing harm to your health as long as you follow a healthy lifestyle. Three 8-oz. cups of coffee a day, about 250 mg of caffeine, is considered a moderate amount of caffeine, according to MedlinePlus. Consuming excessive amounts of caffeine can cause anxiety, sleeplessness and headaches.
Caffeine and Calcium
Ninety-nine percent of the calcium in your body is stored in your bone, providing both structure and function, making calcium an important and essential nutrient for bone health. Caffeine increases calcium excretion and limits calcium absorption; however, the amount is not significant enough to cause a tremendous deficit and harm bone health. One cup of regular brewed coffee, which contains about 100 mg of caffeine, causes you to excrete 2 to 3 mg of calcium. You can easily replace the lost calcium by adding 1 to 2 tbsp. of 1 percent fat milk to your coffee cup.
Caffeine and Bone Mineral Density
Because caffeine causes you to lose calcium in your urine, a number of studies have investigated the effects of caffeine consumption of bone mineral density, which helps determine risk of osteoporosis. A study published in November 2000 in "Preventive Medicine" investigated the effects of caffeine consumption on bone mineral density in 177 healthy women between the ages of 19 and 26. The women in the study consumed an average of 100 mg of caffeine a day. The investigators did not see a decrease in bone mineral density in the women with higher intakes of caffeine. A cohort study published in the "Journal of the American College of Nutrition" in December 2002 investigated the effects of caffeine intake on bone mineral density in post-menopausal women. The researchers of this study also did not see a decrease in bone mineral density in the women with higher caffeine intakes.
Caffeine and Osteoporosis
While caffeine intake is linked to an increase in calcium excretion, it does not appear as though caffeine intake alone increases your risk of osteoporosis. In fact, while caffeine does cause your body to excrete calcium, it usually tries to absorb more calcium at other points during the day. To limit your risk of osteoporosis, make sure you meet your daily calcium needs. Adults need 1,000 to 1,200 mg of calcium a day for bone health.
References
- MayoClinic.com; Osteoporosis; November 2010
- MedlinePlus: Caffeine in the Diet
- International Osteoporosis Foundation: Negative Dietary Factors and Practices
- "Journal of the American College of Nutrition"; To Drink or Not to Drink: How Are Alcohol, Caffeine and Past Smoking Related to Bone Mineral Density in Elderly Women?; Jasminka Z. Ilich, et al.; December 2002
- "Preventive Medicine"; Is Caffeine Associated With Bone Mineral Density in Young Adult Women?; A. Conlisk, et al.; November 2000
- Office of Dietary Supplements: Calcium
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