One cup cuts Osteoporosis 60%

People who consume more caffeine have a much lower risk of developing osteoporosis, according to a new study in Scientific Reports.

For years, scientists have debated whether caffeine helps or harms bones. Some research suggested it might weaken them by increasing the activity of cells that break down bone tissue. Others hinted it could make bones stronger.

To settle the question, researchers used two approaches.

First, they analyzed real-world data from 2,863 Americans in the U.S. National Health and Nutrition Examination Survey (2017–2020). They measured hip bone density using special X-ray scans and grouped participants by daily caffeine intake:

● Low: under 61 mg/day

● Medium: 61–168 mg/day

● High: over 168 mg/day

They adjusted for factors like age, sex, weight, race, education, smoking, and blood levels of calcium and phosphorus.

Second, they used Mendelian randomization—a genetic method—to see whether genes linked to caffeine intake were also tied to osteoporosis risk.

Results:

● People in the highest caffeine group had a 60% lower osteoporosis risk than those in the lowest group.

● Risk dropped sharply once daily intake reached about 107 mg (roughly one small cup of coffee).

● The biggest benefits were seen in adults over 65, Mexican Americans, non-Hispanic Whites, non-smokers, and those with higher phosphorus levels.

● Genetic analysis confirmed coffee intake causally reduced osteoporosis risk.

If you enjoy coffee, this suggests one to three cups a day can help keep your bones strong. If you don’t drink coffee, tea or dark chocolate can also provide caffeine along with antioxidants that may protect bone health.

But coffee alone will not reverse your osteoporosis.

I have successfully helped hundreds of people heal osteoporosis and strengthen their bones using the simple diet and lifestyle changes explained here…