Tea or coffee for stronger bones? New study offers surprising insights for older women
TOI GLOBAL DESK | TOI GLOBAL | Dec 26, 2025, 19:43 IST
coffee vs tea: Which one is better ?
A recent investigation reveals that seniors over 65 who indulge in tea might benefit from enhanced hip bone density. Conversely, heavy coffee enthusiasts who down five or more cups daily may encounter a decrease in their bone density levels. Fortunately, sipping two to three cups of coffee does not seem to compromise bone health.
<p style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;">Ever thought that you could shed a few kilos just by sipping a cuppa? No, it’s not really a daydream. Here’s the thing: if you're hoping to shed a few kilos, cutting your beverage choices down to black coffee or black tea might be a clever, low-calorie move. Both are caffeine-rich, zero-sugar beverages packed with antioxidants, and both have been linked to weight loss in different ways. But the question is, which one is truly better for trimming pounds?</p><p style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;">Black coffee offers a strong jolt to your metabolism, boosts fat burning, and may even curb your appetite. Black tea, on the other hand, blends caffeine with unique tea compounds like catechins and theaflavins, giving your body a gentler push toward burning fat. Yet studies aren't unanimous, with some even showing stronger effects for coffee, while others highlight tea’s supportive role.</p><p style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;">So, which one should you brew and sip on a daily basis to cut down those extra kilos?</p><p style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;">Let’s break down the differences and surprises across seven key areas. Ready to discover your ideal brew? Let’s dive in.</p>
A recent study from Flinders University in Australia suggests that while both tea and coffee offer health benefits, tea may provide a slight advantage for bone health, particularly for women over 65. Researchers analyzed data from nearly 10,000 women and found that tea drinkers showed slightly higher hip bone mineral density at the 10-year mark compared to coffee drinkers. However, excessive coffee consumption, defined as five or more cups daily, was associated with lower bone mineral density.
The study, published in the journal Nutrients, examined bone mineral density in the hip and femoral neck of participants aged 65 and older. This research aimed to understand the relationship between tea and coffee consumption and bone health in an aging population.
"We don’t exactly know why” tea appears more protective than coffee. "However, based on existing research in cells, it could potentially be due to tea containing compounds like catechins that may stimulate bone-building cells and therefore result in increased bone mineral density.” While the study indicated a potential benefit of tea for bone mineral density, experts emphasize that the increase is very small.
“It’s true there is a slight benefit of tea related to bone mineral density, but the difference is so, so small that clinically it may not be really relevant,” said Michael Holick, a professor of endocrinology, diabetes, nutrition and weight management at Boston University Chobanian & Avedisian School of Medicine, who wasn’t involved in the study.
Low bone mineral density is a significant risk factor for osteoporosis. “Low bone mineral density increases a person’s risk of osteoporosis and “progressive thinning of the bone as we age, which makes someone more susceptible to fractures,” said Kendall Moseley, medical director of the Johns Hopkins Metabolic Bone & Osteoporosis Centre.
Despite the slight advantage observed for tea drinkers in this study, experts advise that giving up coffee entirely for bone health is not necessary. “Though tea drinkers had a slight advantage over coffee drinkers when it came to hip bone mineral density in this study, you don’t have to give up your cup of joe for the sake of your bones although drinking it in moderation is a good idea experts said. There are many other ways to strengthen your bones as you age.”
The research identified a threshold effect for coffee consumption. Moderate intake, around two to three cups per day, did not appear to negatively impact bone mineral density.
However, consuming five or more cups of coffee daily was linked to lower bone mineral density levels. Additionally, coffee drinkers who reported higher lifetime alcohol consumption also showed reduced femoral neck bone mineral density.
The study relied on self-reported data for tea and coffee consumption. “Tea and coffee consumption in this study were self-reported, and researchers “asked for the number of cups, but not necessarily the type of tea, or brewing methods of coffee, or cup size or strength,” said Anika Anam, an assistant professor of medicine at the Yale School of Medicine who wasn’t involved with the study.
While the researchers accounted for oral estrogen use, they did not include transdermal estrogen in their analysis. This means not all factors influencing bone strength were considered.
Osteoporosis is a complex condition influenced by multiple factors. “The researchers accounted for participants’ use of oral oestrogen, a type of hormone therapy that can strengthen bones, but not transdermal oestrogen, a patch applied to the skin, so it didn’t account for all the factors that can affect bone strength. Osteoporosis is “a multifactorial disease,” she added. Many factors play a role in the likelihood of developing this condition, including family history, alcohol use, tobacco use, and race and ethnicity.”
Experts suggest that switching to tea solely for bone health is not necessarily recommended. “Should you switch to tea? Not necessarily, experts said. “There’s been a lot published about caffeine and bone density, and a lot of it is conflicting,” Anam said.”
Some previous research has indicated a more positive association between coffee and bone health. “Some other research has suggested a more beneficial relationship between coffee and bone health: a 2016 study of postmenopausal Korean women in PLOS One and a 2018 longitudinal study in BMC Public Health linked coffee intake with a lower osteoporosis risk. A meta-analysis earlier this year found both beverages to be associated with reduced risk of developing the condition.”
The current study's findings do not advocate for ceasing coffee consumption. “The research “is not saying you should go out of your way to stop or coffee’s bad,” Liu said. “You can continue drinking coffee, but there are some subgroups that make you more at risk for decreased bone mineral density,” such as having a higher lifetime alcohol intake or drinking more than five cups a day.”
For coffee drinkers, moderation is key, with experts recommending a daily intake of two to three cups. “The takeaway? If you’re a coffee drinker, it’s reasonable to keep an eye on your overall intake and try not to exceed two to three cups a day, experts said. This aligns with recommendations from the Food and Drug Administration to stick to no more than 400 milligrams of caffeine daily, which is about three 12-fluid-ounce cups.”
Moderation is a universally beneficial approach. ““Like anything else in life, moderation is always good,” Holick said. The study “basically concludes you can have a couple cups of coffee and not have any impact.””
Beyond beverage choices, several strategies can help maintain strong bones as individuals age. “How to maintain strong bones? Beyond whether you prefer coffee or tea, other strategies have been shown to support bone density as you age. Experts suggest:”
Ensuring adequate intake of bone-strengthening nutrients is crucial. “Get enough bone-strengthening nutrients in your diet. “I think of the bones like you’re building a house,” Moseley said. “A diet enriched in calcium with ample vitamin D is going to build a stronger house and make your bones less susceptible to breaking.””
Specific dietary recommendations for calcium and vitamin D are provided for different age groups. “Adults 19-70 need 600 IU of vitamin D, older adults 800 IU. Women 19-50 need 1,000 mg of calcium daily, 1,200 mg after age 51; men need 1,000 mg until age 71, then 1,200 mg. Green leafy vegetables and sardines with bones are good sources. Some nondairy milks and orange juice are fortified with calcium and vitamin D.”
Incorporating resistance exercise into a fitness routine can also support bone mineral density. “Add resistance exercise to your routine. Resistance training may support bone mineral density, particularly for postmenopausal women. Pilates or barre classes, weight-bearing exercises such as jumping jacks, stair climbing, hiking, resistance bands, or walking can help, Anam said.
Avoiding smoking and limiting alcohol consumption are important for bone health. “Don’t smoke, and keep alcohol low. “If you’re putting bad things into your body, consuming too much alcohol or smoking, or having too many pro-inflammatory foods, those things might harm your bones,” Moseley said.
The overall message for tea drinkers is that while there may be some hip bone density benefits, it should not overshadow essential nutrient intake. “The bottom line? For tea drinkers, “it’s interesting that there appears to be some benefit at the hip for bone mineral density, but I wouldn’t say, ‘I’m going to start drinking a lot of tea,’ or if you drink tea, that would negate ignoring your calcium intake,” Anam said.
The study, published in the journal Nutrients, examined bone mineral density in the hip and femoral neck of participants aged 65 and older. This research aimed to understand the relationship between tea and coffee consumption and bone health in an aging population.
"We don’t exactly know why” tea appears more protective than coffee. "However, based on existing research in cells, it could potentially be due to tea containing compounds like catechins that may stimulate bone-building cells and therefore result in increased bone mineral density.” While the study indicated a potential benefit of tea for bone mineral density, experts emphasize that the increase is very small.
“It’s true there is a slight benefit of tea related to bone mineral density, but the difference is so, so small that clinically it may not be really relevant,” said Michael Holick, a professor of endocrinology, diabetes, nutrition and weight management at Boston University Chobanian & Avedisian School of Medicine, who wasn’t involved in the study.
Low bone mineral density is a significant risk factor for osteoporosis. “Low bone mineral density increases a person’s risk of osteoporosis and “progressive thinning of the bone as we age, which makes someone more susceptible to fractures,” said Kendall Moseley, medical director of the Johns Hopkins Metabolic Bone & Osteoporosis Centre.
Despite the slight advantage observed for tea drinkers in this study, experts advise that giving up coffee entirely for bone health is not necessary. “Though tea drinkers had a slight advantage over coffee drinkers when it came to hip bone mineral density in this study, you don’t have to give up your cup of joe for the sake of your bones although drinking it in moderation is a good idea experts said. There are many other ways to strengthen your bones as you age.”
The research identified a threshold effect for coffee consumption. Moderate intake, around two to three cups per day, did not appear to negatively impact bone mineral density.
However, consuming five or more cups of coffee daily was linked to lower bone mineral density levels. Additionally, coffee drinkers who reported higher lifetime alcohol consumption also showed reduced femoral neck bone mineral density.
The study relied on self-reported data for tea and coffee consumption. “Tea and coffee consumption in this study were self-reported, and researchers “asked for the number of cups, but not necessarily the type of tea, or brewing methods of coffee, or cup size or strength,” said Anika Anam, an assistant professor of medicine at the Yale School of Medicine who wasn’t involved with the study.
While the researchers accounted for oral estrogen use, they did not include transdermal estrogen in their analysis. This means not all factors influencing bone strength were considered.
Osteoporosis is a complex condition influenced by multiple factors. “The researchers accounted for participants’ use of oral oestrogen, a type of hormone therapy that can strengthen bones, but not transdermal oestrogen, a patch applied to the skin, so it didn’t account for all the factors that can affect bone strength. Osteoporosis is “a multifactorial disease,” she added. Many factors play a role in the likelihood of developing this condition, including family history, alcohol use, tobacco use, and race and ethnicity.”
Experts suggest that switching to tea solely for bone health is not necessarily recommended. “Should you switch to tea? Not necessarily, experts said. “There’s been a lot published about caffeine and bone density, and a lot of it is conflicting,” Anam said.”
Some previous research has indicated a more positive association between coffee and bone health. “Some other research has suggested a more beneficial relationship between coffee and bone health: a 2016 study of postmenopausal Korean women in PLOS One and a 2018 longitudinal study in BMC Public Health linked coffee intake with a lower osteoporosis risk. A meta-analysis earlier this year found both beverages to be associated with reduced risk of developing the condition.”
The current study's findings do not advocate for ceasing coffee consumption. “The research “is not saying you should go out of your way to stop or coffee’s bad,” Liu said. “You can continue drinking coffee, but there are some subgroups that make you more at risk for decreased bone mineral density,” such as having a higher lifetime alcohol intake or drinking more than five cups a day.”
For coffee drinkers, moderation is key, with experts recommending a daily intake of two to three cups. “The takeaway? If you’re a coffee drinker, it’s reasonable to keep an eye on your overall intake and try not to exceed two to three cups a day, experts said. This aligns with recommendations from the Food and Drug Administration to stick to no more than 400 milligrams of caffeine daily, which is about three 12-fluid-ounce cups.”
Moderation is a universally beneficial approach. ““Like anything else in life, moderation is always good,” Holick said. The study “basically concludes you can have a couple cups of coffee and not have any impact.””
Beyond beverage choices, several strategies can help maintain strong bones as individuals age. “How to maintain strong bones? Beyond whether you prefer coffee or tea, other strategies have been shown to support bone density as you age. Experts suggest:”
Ensuring adequate intake of bone-strengthening nutrients is crucial. “Get enough bone-strengthening nutrients in your diet. “I think of the bones like you’re building a house,” Moseley said. “A diet enriched in calcium with ample vitamin D is going to build a stronger house and make your bones less susceptible to breaking.””
Specific dietary recommendations for calcium and vitamin D are provided for different age groups. “Adults 19-70 need 600 IU of vitamin D, older adults 800 IU. Women 19-50 need 1,000 mg of calcium daily, 1,200 mg after age 51; men need 1,000 mg until age 71, then 1,200 mg. Green leafy vegetables and sardines with bones are good sources. Some nondairy milks and orange juice are fortified with calcium and vitamin D.”
Incorporating resistance exercise into a fitness routine can also support bone mineral density. “Add resistance exercise to your routine. Resistance training may support bone mineral density, particularly for postmenopausal women. Pilates or barre classes, weight-bearing exercises such as jumping jacks, stair climbing, hiking, resistance bands, or walking can help, Anam said.
Avoiding smoking and limiting alcohol consumption are important for bone health. “Don’t smoke, and keep alcohol low. “If you’re putting bad things into your body, consuming too much alcohol or smoking, or having too many pro-inflammatory foods, those things might harm your bones,” Moseley said.
The overall message for tea drinkers is that while there may be some hip bone density benefits, it should not overshadow essential nutrient intake. “The bottom line? For tea drinkers, “it’s interesting that there appears to be some benefit at the hip for bone mineral density, but I wouldn’t say, ‘I’m going to start drinking a lot of tea,’ or if you drink tea, that would negate ignoring your calcium intake,” Anam said.