When it comes to protecting your bones as you age, you probably think of calcium, vitamin D and maybe some weight training. But what about your morning cup of coffee or tea? Can these daily habits really affect your bone health?
A recent 10‑year study from Flinders University in Australia followed nearly 10,000 women aged 65 and older to find out. Researchers tracked tea and coffee intake alongside bone mineral density (BMD) — one of the best predictors of osteoporosis and fracture risk. Here’s what they found.
Tea: A modest boost for your hips
Tea drinkers came out on top. Women who regularly drank tea had slightly higher hip BMD than non‑drinkers. The effect wasn’t huge, but it was statistically significant — meaning it’s unlikely to be due to chance.
Even small differences in BMD matter at the population level. Higher BMD reduces fracture risk, especially at the hip, which is a common and serious site for fractures in older women.
Interestingly, tea’s benefits were more pronounced in women with obesity. This might be thanks to catechins, plant compounds in tea that support bone formation and may reduce bone breakdown. Tea isn’t a magic bullet, but it’s a simple habit that can give your bones a gentle nudge in the right direction.
Coffee: Neutral to cautious
Coffee told a more nuanced story. Moderate consumption — around 2 to 3 cups a day — wasn’t linked to bone loss, which is good news for most coffee lovers.
But drinking more than 5 cups daily was associated with lower BMD, particularly in women with higher lifetime alcohol intake. It seems that very high coffee intake could compound other lifestyle factors that stress bone health.
Overall, coffee didn’t show a clear protective effect, but it also doesn’t need to be feared at moderate intakes.
What this means for you
- Tea may give a modest boost to hip bone density, especially for older women and those with higher BMI.
- Coffee is fine in moderation, but very high intake might not be ideal, particularly if alcohol consumption is also high.
- Both beverages sit within a bigger lifestyle picture — resistance training, adequate protein, calcium, vitamin D, sleep and maintaining a healthy weight all matter more than any single drink.
Small tweaks matter over time, and choosing tea or enjoying coffee in moderation is a simple, enjoyable way to support your bone health.
Take home tip
Swap one of your daily coffees for a cup of tea, or simply enjoy your tea habit with confidence. Combine this with strength‑building exercise and a nutrient-rich diet, and you’ll be doing your bones a favour every day.
Is coaching right for me? Book a session