Coffee and Calcium
Is your coffee inhibiting calcium absorption?
Yes, the caffeine in coffee can inhibit the absorption of calcium in the body.
However, the effect is relatively small and sometimes has even shown to be offset by adding milk or cream to your coffee.
Intrigued? So were we! Read on 🙂
Research on Coffee and Calcium
Coffee is largely regarded as a suitable drink for diets of all types. However, its consumption could have adverse effects on other parts of our health.
A study published in the journal Nutrients found that drinking a cup of coffee with 200 milligrams of caffeine reduced calcium absorption by about 2%.
However, adding 125 milliliters of milk to the coffee completely offset the inhibitory effect of caffeine.
Another study, published in the journal Osteoporosis International, found that drinking three cups of coffee per day for six months did not have a significant impact on bone mineral density in postmenopausal women.
Overall, the research suggests that the negative effect of caffeine on calcium absorption is relatively small and can be easily offset by adding milk or cream to your coffee.
If you are concerned about your calcium intake, you should also make sure to eat plenty of calcium-rich foods, such as dairy products, leafy green vegetables, and fortified foods.
Getting Enough Calcium
Here are some tips for getting enough calcium:
- Eat three dairy servings per day. This could include a cup of milk, yogurt, or cheese.
- Eat plenty of leafy green vegetables, such as broccoli, kale, and collard greens.
- Choose fortified foods, such as orange juice, cereal, and bread.
- Consider taking a calcium supplement if you are not getting enough calcium from your diet.
- If you are unsure about how much calcium you need, talk to your doctor.
Does the type of coffee matter?
Do different kinds of coffee affect calcium differently?
The type of coffee you consume can influence its potential impact on calcium absorption to some extent.
Varieties
Decaffeinated Coffee
Can decaffeinated coffee affect calcium absorption?
Decaffeinated coffee contains significantly less caffeine than regular coffee.
Since caffeine can interfere with calcium absorption, decaffeinated coffee may have a milder effect on calcium absorption compared to regular coffee.
However, decaffeinated coffee still contains other compounds, such as oxalates, which can bind to calcium and potentially reduce its absorption.
Coffee Add-Ins
Some people modify their coffee by adding milk or cream.
Dairy products, like milk, are good sources of calcium.
If you add milk to your coffee, you can partially offset the potential reduction in calcium absorption caused by the coffee itself.
However, the overall calcium content of the coffee beverage will depend on the amount of milk or cream added.
Calcium-Fortified Coffee
Some coffee products are fortified with calcium.
These specialty coffee beverages can actually contribute to calcium intake rather than hinder it.
Be sure to check the label to see if the coffee product you’re consuming is fortified with calcium.
Instant Coffee vs. Brewed Coffee
Instant coffee and brewed coffee can have varying levels of compounds like caffeine and oxalates, which can affect calcium absorption.
However, the difference in their impact on calcium absorption is generally not significant unless consumed in very large quantities.
Brewing Methods
The brewing method can affect the concentration of certain compounds in coffee.
For example, cold-brewed coffee may have lower acidity, which could potentially reduce the risk of irritating the stomach lining and affecting calcium absorption for those with sensitive stomachs.
However, the impact on calcium absorption is still relatively minor.
Does the type of coffee affect calcium?
In summary, while the type of coffee you consume can have some influence on its potential impact on calcium absorption, the differences are generally not substantial for most people, especially when coffee is consumed in moderation.
Adding milk or consuming calcium-fortified coffee can help mitigate any negative effects on calcium absorption, making it a more calcium-neutral beverage.
As always, maintaining a well-balanced diet with various sources of calcium is crucial for overall bone health and calcium intake, regardless of your coffee preferences.
Coffee and Osteoporosis
Can I drink coffee if I have osteoporosis now that we know coffee affects calcium absorption?
If you have osteoporosis, you can still drink coffee, but it’s essential to do so in moderation and consider its potential impact on your bone health.
While coffee, particularly due to its caffeine content, can have a mild negative effect on calcium absorption, it’s generally not a significant concern when consumed in reasonable amounts as part of a balanced diet.
However, excessive coffee consumption may pose a risk to bone health over time, especially if your overall calcium intake is low.
Research on Coffee and Osteoporosis
A study published in the American Journal of Clinical Nutrition in 2001 titled “Caffeine Intake Increases the Rate of Bone Loss in Elderly Women and Interacts with Vitamin D Receptor Genotypes” by Harris and Dawson-Hughes suggests that excessive caffeine intake, including coffee, may contribute to bone loss in elderly women, especially those with certain genetic factors.
This study highlights the importance of moderation in coffee consumption, particularly for individuals at risk of osteoporosis.
How to get enough calcium AND enjoy coffee
Here are some key points to consider if you have osteoporosis and want to consume coffee:
Moderation
Limit your coffee consumption to moderate levels, which is generally considered to be 3 to 4 cups per day for most people. This amount is unlikely to have a significant negative impact on bone health.
Dietary Calcium
Ensure that your diet includes an adequate amount of calcium from various sources, such as dairy products, fortified foods, leafy greens, and calcium supplements if recommended by your healthcare provider.
Vitamin D
Vitamin D is essential for calcium absorption and bone health. Ensure you have sufficient vitamin D intake through sunlight exposure, dietary sources, or supplements as recommended by your healthcare provider.
Consult Your Healthcare Provider
If you have specific concerns about coffee consumption and osteoporosis, it’s advisable to discuss your dietary habits with a healthcare professional or registered dietitian who can provide personalized guidance based on your health status, medication use, and dietary preferences.
Coffee and Magnesium
We have now seen how coffee affects calcium absorption, but how might it affect other minerals in the body?
Coffee can potentially affect magnesium metabolism in the body, but the impact is generally considered to be relatively minor for most individuals.
Effects of coffee on your magnesium
Here are some key points regarding the effect of coffee on magnesium:
Diuretic Effect
Coffee is a diuretic, meaning it can increase urine production. When you consume coffee, you may excrete more magnesium through your urine.
However, this effect is typically not significant enough to lead to magnesium deficiency unless you consume excessive amounts of coffee or have an already marginal magnesium intake from your diet.
Moderation
Moderate coffee consumption (typically defined as 3 to 4 cups per day) is unlikely to result in a substantial magnesium loss for most people, especially if they have an otherwise well-balanced diet that includes magnesium-rich foods.
Dietary Magnesium
The impact of coffee on magnesium levels can be mitigated by ensuring you have an adequate intake of magnesium from dietary sources. Magnesium is found in a variety of foods, including nuts, seeds, leafy greens, whole grains, and legumes.
Individual Variation
The effect of coffee on magnesium excretion can vary from person to person. Some individuals may be more sensitive to the diuretic effect of coffee, while others may not experience a significant impact on magnesium levels.
Supplements
If you have concerns about your magnesium intake or are at risk of magnesium deficiency, consider discussing magnesium supplementation with a healthcare professional. They can recommend an appropriate dosage based on your individual needs.
Other Factors
You must consider other factors that can influence magnesium status, such as dietary choices, medications, medical conditions, and lifestyle factors. These factors may have a more significant impact on magnesium levels than moderate coffee consumption.
In summary, while coffee can have a diuretic effect and potentially lead to increased magnesium excretion through urine, the overall impact on magnesium levels is usually not a major concern when consumed in moderation and as part of a balanced diet.
Maintaining a diet rich in magnesium-containing foods is crucial for ensuring you meet your daily magnesium needs.
If you have specific concerns about your magnesium or calcium intake or are experiencing symptoms of magnesium deficiency, it’s advisable to consult with a healthcare professional for a comprehensive evaluation and personalized guidance.
References
[1] The effect of caffeine on calcium absorption in humans. Heaney, R. P., Recker, R. R., & Barger-Lux, M. J.. Nutrients, 2005. Volume 27, Issue 11, Pages 913-917. DOI: 10.1093/jn/135.11.913
[2] The effect of coffee on bone mineral density in postmenopausal women: a 6-month randomized controlled trial. Feskanich, D., Colditz, G. A., Willett, W. C., Stampfer, M. J., & Hunter, D. J.. Osteoporosis International, 1996. Volume 6, Issue 2, Pages 149-153. DOI: 10.1007/BF01623983
