Stop having coffee after menopause: Study suggests it is linked to bone fracture

For many Indians, especially urban professionals, a morning cup of coffee is more than a beverage; it is a daily ritual that sets the tone for the day. Yet, as caffeine consumption rises, so do concerns about its subtle long-term effects on bone health.

A new decade-long study from Flinders University offers important insights into how coffee and tea consumption may influence bone mineral density (BMD) in older women. The findings arrive at a crucial time for Indian adults who already face widespread vitamin D deficiency, sedentary lifestyles, and inconsistent dietary calcium intake.

TEA SHOWS A MILD PROTECTIVE EFFECT ON BONES

The study, published in the journal Nutrients, followed nearly 10,000 women aged 65 and above, tracking their coffee and tea habits alongside repeated hip and femoral neck BMD measurements.

Researchers found that women who drank tea regularly had a slightly higher total hip BMD than non–tea drinkers. While the improvement appears modest, the authors emphasised its significance at a population level.

Adjunct Associate Professor Enwu Liu, one of the study leaders, explained that even small improvements in bone density could translate into fewer fractures across large groups of older adults. Tea contains catechins antioxidants known to support bone formation and slow bone breakdown, which may account for this positive effect.

Coffee, meanwhile, presented a more complex picture. The study found no harmful effects with moderate intake of about two to three cups per day. However, consuming more than five cups daily was associated with lower BMD, underscoring the potential impact of excessive caffeine.

Ryan Liu, co-author of the study, noted that caffeine has been shown in laboratory settings to interfere with calcium absorption and bone metabolism. These effects, though small, can become meaningful if calcium intake is already low. Adding milk to coffee, he pointed out, can help offset calcium loss.

Interestingly, women with high lifetime alcohol consumption appeared more vulnerable to coffee’s negative effects, whereas tea seemed particularly beneficial for women with obesity.

Why This Matters for Urban India

According to Dr. Simon Thomas, Senior Director, Robotic Joint Replacements & Orthopedics, Max Super Speciality Hospital, Shalimar Bagh the findings hold particular relevance for Indian metropolitan populations, where caffeine dependence is rising rapidly.

“In urban India, many people use multiple cups of coffee to keep up with demanding work



schedules. When this habit combines with low dietary calcium, inadequate sunlight exposure and limited physical activity, it can gradually weaken bone health,” says Dr. Thomas.

He adds that most of these changes are subtle and occur silently over years. Without adequate preventive steps, the long-term impact may only become visible later in life, when fracture risk increases.

What Coffee and Caffeine Do to Bones

Dr. Thomas explains that caffeine can disrupt the body's calcium balance in several ways: lowering calcium absorption in the intestines, increasing calcium loss through urine and affecting the function of osteoblasts the cells responsible for bone formation.

“These changes do not cause immediate damage, but when they persist daily for years, especially in individuals with low calcium intake, they can contribute to bone thinning,” he says.

How to Protect Bone Health Without Giving Up Coffee

Dr. Thomas emphasises that the goal is balance, not elimination. Coffee can remain part of a healthy routine if paired with supportive habits.

. Limit coffee to one or two cups daily

. This level is considered safe and not associated with bone loss.

. Choose milk-based coffee

. This helps compensate for the calcium lost due to caffeine.

. Ensure adequate calcium intake

. Include dairy products, fortified foods, ragi, sesame seeds, almonds or calcium-rich plant milks in daily meals.

. Maintain vitamin D levels

. Regular sunlight exposure and vitamin D–rich foods can significantly improve calcium absorption.

Engage in weight-bearing exercise

Walking, stair climbing and resistance training help strengthen the skeleton.

“Bones respond to regular stress. Strengthening them through movement and proper nutrition can easily offset the mild impact of caffeine,” Dr. Thomas explains.

The Flinders University study does not suggest dramatic lifestyle changes. Instead, it highlights that tea may offer mild bone benefits, moderate coffee consumption is generally safe, and excessive coffee intake should be avoided.

As Dr. Thomas concludes, “Your morning beverage is not the problem. It is the overall lifestyle dietary calcium, vitamin D, sunlight and activity levels that determines long-term bone health. With mindful habits, you can enjoy your daily cup without compromising your bones.”