Most experts recommend that we limit our caffeine to 300-400mg. a day… which is about 3 cups (not mugs) of coffee a day. But coffee is rarely served in 8-ounce (237 ml) cups, and not all coffees are created equal.
According to the International Osteoporosis Foundation, 1 in 3 women over the age of 50 and 1 in 2 women over the age of 60 will suffer a fracture due to osteoporosis. Men suffer at a reduced rate of 1 in 5 over the age of 50…and 1 in 3 over the age of 60 will experience a fracture.
Calcium absorption into the bones is essential for healthy bone turnover, but studies have shown that caffeine increases the excretion of calcium from the body. Does that mean that too much caffeine can cause osteoporosis? Research has been inconclusive in creating a direct link between caffeine and osteoporosis, perhaps because it’s just one of many risk factors associated with brittle bones. If you already have osteoporosis, or there is a strong history of osteoporosis or bone fractures in your family, it is best to reduce your caffeine intake as much as possible to avoid unnecessary bone loss.
When evaluating whether caffeine and osteoporosis may be a problem, it’s important to look at how much caffeine is currently in your diet.
AMERICANS LOVE THEIR COFFEE!
Canadians have become the largest coffee consumers in North America. Nearly two-thirds of Canadians report that they drink coffee every day…and on average, 4.5 cups a day. In the United States, more than 50% of adult Americans drink coffee every day, and the average is 3.1 cups of coffee per day.
Experts advise us to limit our coffee to 3 cups (not mugs) a day. But coffee shops have responded to our love of coffee by creating even bigger portions. The popular 20-ounce jumbo cups at Starbucks or Second Cup will deliver almost the maximum dose in a single serving.
There is also a significant difference in the caffeine content of various forms of coffee, which is a concern for those interested in caffeine and osteoporosis. So how do the coffee shops compare?
- The lowest amounts of caffeine are found in the JAVA Stop and Country Time brands.
- There is approximately 25% more caffeine in Timothy’s and Tim Hortons coffee
- Starbucks and Second Cup have nearly double the levels of caffeine in their coffee compared to the lowest levels.
Here’s an example of the range of caffeine in a cup of coffee, as reported by the coffee shops themselves.
- Large Starbucks: (16 oz): 320mg.
- Einstein brothers. regular coffee (16 oz.): 300 mg.
- Dunkin’ Donuts Regular Coffee (16 oz.) 206 mg.
- Tim Hortons Medium Coffee (14 oz): 140 mg.
- Tim Hortons Medium Ice Cap: 150mg
Caffeine and osteoporosis are less of a concern for those who stick to a single latte or espresso.
- Starbucks Vanilla Latte (Large 16 oz): 150 mg.
- Tarbucks Espresso (1 oz. Only): 75 mg.
Decaf coffee is an even better option for those concerned about caffeine and osteoporosis. It’s not just a better option. It’s a GREAT choice.
- Starbucks Decaf (Large 16 oz): 16 mg.
- Tim Hortons Decaffeinated (medium 14 oz): 6 mg.
- Coffee, generic decaffeinated (16 oz.): 10 mg.
Surprisingly, drinking regular instant coffee does not significantly reduce caffeine. A 16-ounce cup of generic instant coffee averages 180 mg. of caffeine that is comparable to a medium coffee at Tim Hortons. Tea, on the other hand, is a great option. A medium black tea contains approximately 50 mg. of caffeine, while a chai or green tea contains only 20-25 mg. of caffeine
So what should people concerned about caffeine and osteoporosis do to protect their bones? Decaf coffee is the perfect choice for those who just can’t give up their coffee. And enjoying a latte will also help to cut your caffeine at Starbucks…although a large cup of chai or green tea would be even better.
It is also important to assess the total amount of caffeine you are consuming. If you’re drinking soda or energy drinks (which contain caffeine), you may be getting much more caffeine than you get from coffee alone. The consumption of soft drinks and energy drinks by adolescents is of particular concern because their bones grow rapidly during this period and are creating the foundation that should support them for the rest of their lives.
So can we still have our java if we are at risk of osteoporosis? Better to order a decaf… just to save.
Readers can obtain information on vitamin supplements that address caffeine and osteoporosis by visiting the Osteoporosis Treatment Guidelines at http://www.osteoporosis-vitamins.com/osteoporosis-treatment-guidelines.html