Coffee (or more specifically, caffeine) can affect calcium levels in the body, but the effect is relatively small and can easily be managed.
• Caffeine can cause a small increase in calcium excretion through urine.
• On average, about 4–6 mg of calcium is lost per 6-ounce (180 ml) cup of coffee.
• This is not a major concern if you’re consuming adequate calcium in your diet.
• Long-term excessive caffeine intake (especially more than 3 cups a day) without enough calcium can contribute to reduced bone density over time, especially in postmenopausal women and the elderly.
How to Enjoy Coffee Safely (While Protecting Your Bones):
1. Limit excessive caffeine intake:
• Stick to no more than 3–4 cups of coffee per day (about 300–400 mg caffeine).
2. Increase calcium intake:
• Include calcium-rich foods (dairy, leafy greens, tofu, almonds).
• Adults should aim for around 1000–1200 mg of calcium per day.
3. Add milk or a calcium-fortified alternative to your coffee.
• This offsets any small calcium loss and adds nutrients.
4. Maintain adequate vitamin D levels, which helps with calcium absorption.
5. Exercise regularly, especially weight-bearing exercises to strengthen bones.
6. Avoid smoking and excessive alcohol, which also negatively impact bone health.
• Coffee may increase calcium loss, but the effect is minor.
• If you consume enough calcium and vitamin D, coffee is unlikely to harm your bones.
• Moderation and a balanced diet are key.
You can actually check the density of your bones from your teeth. If light can shine through your teeth making your teeth look porous you should ideally give up caffeine and eat more calcium rich foods and do more weight resistance exercises.
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