This breakfast habit can protect against bone loss.

Tea contains valuable plant compounds that strengthen bones. Excessive coffee consumption, on the other hand, can negatively affect calcium levels.

Women are significantly more likely to be affected by osteoporosis in old age than men. Approximately one in three women over 50 will suffer a bone fracture caused by osteoporosis during their lifetime, while this applies to only about one in five men. While medication can help, lifestyle plays a crucial role – and this often begins with breakfast. A comprehensive long-term study from Australia shows that regular tea consumption supports bone health, while excessive coffee consumption can weaken bones.

Flinders University conducted the study. Nearly 10,000 women aged 65 or older were followed for 10 years, with regular measurements of their tea and coffee consumption and bone density. The results are precise: tea has a slightly protective effect on bones, while too much coffee can be detrimental.

Tea promotes bone density and cell activity.

The researchers used data from the "Study of Osteoporotic Fractures," one of the world's most extensive long-term studies. Women who consumed tea daily had, on average, a slightly higher bone density at the hip. The difference was slight, but measurable: about 0.003 grams more bone mass per square centimeter.

"Even small improvements in bone density can mean fewer fractures across large populations," explains study leader Enwu Liu of Flinders University. Even small changes in daily life can have positive long-term effects.

Tea contains catechins – plant compounds that stimulate metabolism and promote bone formation. Laboratory studies suggest that these substances support bone cell activity and slow bone cell degradation.

Coffee only becomes problematic in larger quantities.

According to the study, two to three cups of coffee a day are harmless. Only with consumption of more than five cups did an adverse effect become apparent: bone density decreased. Women with higher alcohol consumption were particularly affected.

Caffeine can slightly affect calcium absorption and bone metabolism—effects that can be offset mainly by adding milk to coffee. So, a morning coffee is still fine, but excessive consumption throughout the day could negatively impact bone health.

The study also revealed differences between different groups:

• Women with obesity particularly benefited from regular tea consumption.
• Women with high alcohol consumption were more sensitive to larger amounts of coffee.
• A calcium-rich diet significantly reduced the adverse effects of coffee.

"Our results don't mean you have to give up coffee or drink large amounts of tea completely," Liu emphasizes. "But a cup of tea a day can make a simple contribution to bone health."

Drinking tea helps maintain bone density in old age.

Between the ages of 70 and 80, women naturally experience a loss of bone density. However, the tea drinkers in the study fared better. Their bone density remained more stable, particularly in the hip, a bone frequently affected in falls.

Initially, the average bone density was 0.76 grams per square centimeter and decreased to 0.73 grams over the years. The decline was slightly less pronounced in women who regularly consumed tea.

Lifestyle and diet are crucial.

Millions of people worldwide have osteoporosis. According to the Global Burden of Disease Study 2021, low bone density leads to over eight million years of disability and almost half a million deaths annually. Factors such as exercise, diet, and hormones play a significant role. Tea is a beverage with few side effects that contains valuable polyphenols. These promote cell activity and may help keep bone cells strong for longer.

Osteoporosis can be effectively prevented through simple habits that can easily be integrated into everyday life:

• Exercise: Regular walking or light strength training strengthens the bones.
• Calcium: Dairy products, broccoli, and mineral water promote bone mass.
• Vitamin D: Sunlight or dietary supplements improve calcium absorption.
• Tea: Black or green tea provides catechins that support bone metabolism.

In short:

• Regular tea consumption can strengthen bones – even one cup a day has a measurably positive effect on bone density.
• Catechins in tea promote the formation of new bone cells, while too much caffeine from coffee can inhibit calcium absorption.
• For strong bones in old age, a simple, effective combination is exercise, calcium, vitamin D, and tea.

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