Do you lose Calcium when you drink coffee?
Coffee is drunk all over the world everyday, by both young and old. It acts as a stimulant to fight fatigue, enhance mood and performance. For most people, indulging in a cup of coffee is a ritual they can't live without.
It has been thought that drinking coffee may lead to decreased calcium absorption and increased calcium excretion, thereby increasing the risk of osteoporosis. However, recent evidence shows that coffee doesn't have any negative effect on bone health. And of course, having strong healthy bones relies on a diet rich in calcium.
Caffeine does produce a small increase in calcium excretion and a very small decrease in calcium absorption. But the body compensates by decreasing calcium excretion 2 to 3 hours later, so the net effect on calcium is unchanged. Studies show that in moderation, drinking coffee has no effect on bone health. In order to ensure stronger and healthier bones, one should consume a diet adequate in calcium, providing 1000 mg/day for women 19-50 years.
Studies show that a cup of coffee causes a calcium loss of 2-4 mg, a negligible figure when compared to the amount of calcium in the diet (for example: 1 cup of milk has 300 mg, a 30 g slice of cheese has about 150-200 mg).
Milk is the best source of calcium; it has a very high calcium content: one cup contains about 300 mgs. The calcium in milk is easily absorbed. Additionally, milk contains vitamins A, D, B12, which are essential for bone health.
In a recent survey, when people were asked to list their dietary sources of calcium only 6% listed their morning latte as a calcium source. What is good to know is that adding a glass of milk to your morning coffee will help you get up to 300 mg of calcium that you did not think of in the first place.