Caffeine leaches calcium from bones, sapping their strength.
"You lose about 6 milligrams of calcium for every 100 milligrams of
caffeine ingested," Massey says.
That's not as much of a loss as salt, but it's worrisome, nonetheless.Caffeine is a particular problem when a woman doesn’t get enough calcium each day to begin with.
The good news is that limiting caffeine intake to 300 milligrams a day while getting adequate calcium probably offsets any losses caffeine causes, Massey says.
- Wean yourself from coffee by drinking half regular and half-decaf drinks to start
- Avoid caffeine-laden drinks
- Reach for decaffeinated iced tea or hot tea
- Splurge on a decaf, fat-free latte drink and get 450 milligrams of calcium in the bargain
Coffee is a major caffeine source. For example, a 16-ounce cup of coffee can provide 320 milligrams. High-caffeine sodas can contain up to 80 milligrams per can or more.
Although tea also contains caffeine, studies suggest it does not harm, and probably helps, bone density in older women, regardless of whether they add milk to the beverage. Researchers think that tea contains plant compounds that protect bone.
Ready to curb caffeine? Here are some tips:
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