MUST READ - Does Caffeine Affect Your Osteoporosis Risk?

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Caffeine consumption appears to increase your risk of losing bone density, which can lead to osteoporosis (brittle bone disease) and broken bones.

By Adrienne Dellwo 

Published on February 07, 2023

Medically reviewed by Scott Zashin, MD

This article looks at the research behind caffeine and osteoporosis, how
much caffeine is too much, what it means for your osteoporosis risk, and
how to mitigate it.

Worldwide, about 80% of adults drink at least one caffeinated beverage daily. That includes coffee, tea, soda, energy drinks, and hot chocolate.1

Meanwhile, about 55 million Americans are believed to have osteoporosis or low bone density.1

Caffeine and Calcium Absorption

The problem with caffeine is that it interferes with how your body uses calcium, which is essential to bone health. For calcium to do its job of maintaining your bone health, your body first has to absorb it.

Multiple studies suggest that high levels of caffeine consumption prevent calcium absorption, so the important mineral flushes out of your system and down the toilet when you urinate. 

Here’s How Much Calcium You Need to Get Per Day

How Much Is Too Much?

So far, research suggests that only high levels of caffeine consumption are a problem. But what’s considered high?

Most studies say less than 400 milligrams (mg) daily poses no significant risk of health problems, including osteoporosis.2

For perspective, 400 mg of coffee equals roughly:

• Four eight-ounce (oz) cups of coffee3
• Nine or 10 cans of most caffeine-containing sodas4
• Five Red Bull energy drinks5

A 2021 study concluded that 800 mg of caffeine over six hours did, in fact, increase the amount of calcium in participants’ urine. The calcium level rose substantially—by 77%.6

Again, that amount of caffeine would equal about eight cups of coffee, up to 20 sodas, or 10 Red Bulls during the average workday.

But researchers say urine calcium levels may only present part of the picture. The total effect of caffeine consumption on your body’s use of calcium is still to be determined.

It’s important to note that studies haven’t looked at the results of low or moderate caffeine consumption over many years.

Caffeine Content of Popular Drinks
Caffeine-Containing Drinks	Serving Size (oz)	Caffeine (mg)
Coffee (brewed)3	8	92
Espresso7	2	127
Tea (black)8	8	48
Tea (green)9	8	29
Hot cocoa10	8	7
Energy shots	1.9–2.5	200–300
Cola/Diet cola11	12	34
Jolt Cola	12	71.2
Mountain Dew	12	55
Dr. Pepper	12	41
Sunkist orange soda	12	19
Bottled iced tea12	12	7–33.5

When comparing caffeine amounts on labels, be sure to check the serving sizes, as well.

What This Means for Your Osteoporosis Risk

If you regularly consume moderate to high amounts of caffeine, you may want to take steps to lower your osteoporosis risk.

You can do this by consuming less caffeine and/or incorporating other healthy lifestyle choices, such as exercising and quitting smoking.

Is Coffee Bad for Bone Health?

Despite its high caffeine content, coffee may have beneficial effects—or no effect at all—on bone health. Studies have had inconsistent results, some linking coffee consumption with better bone density and others with weaker bones. Other chemical compounds in coffee may have effects that cancel out the caffeine.13

Additional Risk Factors for Osteoporosis

Many factors influence your risk of developing osteoporosis. Some you can change, and others you can’t. 

If you have multiple unchangeable risk factors, you may want to work harder at the ones you can control. Unmodifiable risk factors include:141516

• Being older than 50
• Being assigned female at birth
• Being post-menopausal
• Family history of osteoporosis
• Weighing under 125 pounds
• Previous falls 
• Previous broken bones
• Losing height due to aging
• Having White or Asian ancestry
• Previous bariatric surgery
• Genetic factors

Assigned Sex and Osteoporosis

Osteoporosis is four times more likely in people assigned female at birth than those assigned male.17

Certain conditions can also increase your risk. It’s possible that getting proper treatment for other conditions may lower your osteoporosis risk. These conditions include:1514

• Kidney disease, especially a history of kidney stones
• Chronic liver disease
• Inflammatory diseases (e.g., rheumatoid arthritis, inflammatory bowel disease (IBD))
• Heart disease
• Dementia
• Diabetes  
• Hyperparathyroidism (parathyroid glands secrete too much parathyroid hormone)
• Hypogonadism (sex glands produce insufficient levels of sex hormones)
• Eating disorders, which can cause nutritional deficiencies

Some medications also increase your risk of losing bone density. They include:14

UC San Diego Health. Osteoporosis risk factors.

• Daily oral corticosteroids
• Thyroid hormone replacement
• Immunosuppressant drugs
• The blood thinner warfarin
• Proton pump inhibitors, such as Prilosec (omeprazole)

If your osteoporosis risk is high, ask your healthcare provider whether an alternative medication would be better for you.

Calcium Supplements and Thyroid Drugs

Modifiable risk factors include:1514

• Low testosterone levels in those assigned male at birth
• An unhealthy diet high in junk food
• Calcium, vitamin D, or vitamin K deficiency
• Lack of physical activity
• Smoking cigarettes/tobacco use
• High alcohol consumption
• Chronic stress

How to Counteract the Effects of Caffeine

The simplest way to eliminate the osteoporosis risk posed by caffeine is to:

• Eliminate caffeine
• Lower caffeine consumption
• Add milk or real cream (not artificial creamers ) to your coffee

Withdrawal Symptoms

If you eliminate or reduce caffeine intake, you may have withdrawal symptoms for several days. They include:

• Headache
• Fatigue
• Bad mood/irritability
• Concentration problems
• Nausea and vomiting
• Stiff, sore muscles

Other ways you can improve your bone health include:1

Bone Health & Osteoporosis Foundation. Osteoporosis fast facts.

• Increasing dietary calcium
• Taking calcium supplements 
• Taking vitamin D supplements (vitamin D increases calcium absorption)
• Getting more exercise, especially weight-bearing exercise that strengthens bone
• Quitting tobacco use
• Cutting down on alcohol consumption

If you’re at risk for osteoporosis, talk to your healthcare provider about a bone density test. After an osteoporosis diagnosis, make sure you take the prescribed medication.1Be sure to include your healthcare provider in decisions about nutritional supplements, dietary changes, and increased physical activity. They can help you make the right decisions.

What Are the Stages of Osteoporosis?

Summary

High levels of caffeine intake may increase your risk of osteoporosis. About 400 mg a day or less probably won’t cause bone loss (or other health problems), while 800 mg or more is considered the threshold for osteoporosis risk.

To mitigate this risk, you can consume less caffeine, increase calcium intake, exercise more, stop smoking, and drink less alcohol.

Talk to your healthcare provider about your caffeine intake, osteoporosis risk factors, and what changes are best for your health.

Bone Health and Aging

FREQUENTLY ASKED QUESTIONS

• How much caffeine is too much for people with osteoporosis?

  Research suggests that 800 mg of caffeine a day may increase bone loss, which could worsen your osteoporosis.6

  Some studies suggest that 400 mg per day isn’t associated with osteoporosis or other health problems.
  

• What are the best ways to increase bone density?

  You can increase your bone density by:18

  • Getting enough calcium and vitamin D through food or supplements
  • Maintaining or reaching your ideal weight
  • Not smoking
  • Avoiding alcohol
  • Practicing strength training and weight-bearing exercises such as walking, dancing, or step aerobics

  Learn More: Can Osteoporosis Be Reversed?

18 Sources

By Adrienne Dellwo
Dellwo was diagnosed with fibromyalgia in 2006 and has over 25 years of experience in health research and writing. 

https://www.verywellhealth.com/caffeine-and-osteoporosis-6829369