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Caffeine vs. Calcium, who wins?

Not every coffee drinker will get osteoporosis, but coffee, and the caffeine it contains, can have a negative effect on the bones, particularly those of post-menopausal women.

The risk appears to be present only with higher intakes of caffeine, and it looks as though having sufficient calcium in the daily diet might overwhelm the negative effect.

The caffeine doesn't absorb or pull the calcium out of the digestive tract, but it has diuretic (urine-producing) properties that can bring about the loss of nutrients, including calcium and magnesium, through the urine.

One study in the October 1994 issue of the American Journal of Clinical Nutrition found that women who drink coffee during their post-menopausal years need to pay particular attention to the level of calcium in their diets. The analysis found a link between an excessive intake of caffeine and an increased rate of bone loss. Excessive caffeine in this study was defined as greater than 450 milligrams of caffeine per day.

(The amount of caffeine in coffee can vary according to the type of bean and the way it is brewed, but for the sake of our discussion, consider an average amount to be 100 milligrams of caffeine in a 5-ounce cup of drip-brewed coffee.)

Interestingly, this study found that the caffeine effect was not present in women whose diets contained at least 800 milligrams of calcium per day.

A subsequent study in the November 2001 issue of the American Journal of Clinical Nutrition reaffirmed a link between caffeine and calcium loss. The researchers found that caffeine intakes greater than 300 milligrams per day could accelerate bone loss in elderly women, but this study found it to be a factor only in women who had a particular genetic disposition relating to how their bodies handled vitamin D.

These are highlights, and all the answers are not in, but we do know that the bones reflect our mineral nutrition throughout life. Caffeine can have an effect, but it does not appear to be significant if you keep your intake within reasonable bounds.

Even more important is the concept that the effect from caffeine will be blunted if you give the body the calcium it needs – which is something you should be doing anyway.

You asked about the effects of added milk or cream. There will be about 15 to 20 milligrams of calcium in 1 tablespoon of milk or half-and-half; that amount can work in your favor to counter a loss from the caffeine. The point, again, is to have an adequate intake of essential minerals and vitamins so that you are not walking the line with needed nutrients.

Aside from diet, physical activity appears to play a “use it or lose it” role with the bones. Weight-bearing exercises such as walking, jogging or aerobics can help strengthen the bones, no matter at what age these activities are begun.

Other nutrients, such as magnesium; vitamins A, B-6 and D; phosphorous; and fluoride are needed for calcium absorption and healthy bones. It's also important to avoid having too much dietary protein. The excess tends to increase the amount of calcium the body releases.

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