Is it true that coffee can leach calcium from my bones?

Q: I’ve heard that coffee can leach calcium from my bones. Is that true?

A: It’s true that the caffeine in coffee can slightly reduce calcium absorption, but research has shown that the effect is minimal, especially if you’re getting enough calcium in your diet. In fact, the amount of calcium lost is so negligible that it can be completely offset by adding  just 1 to 2 tablespoons of milk to each cup of Joe.

Even if you prefer your coffee black, experts have concluded that moderate amounts of caffeine (about 2 to 3 cups per day) do not negatively impact bone health or increase the risk for osteoporosis, as long as you consume adequate calcium in your diet. That means aiming for 1,000 mg of calcium a day for adults under 50, and 1,200 mg a day for adults over 50, plus 800 to 1,000 IU of vitamin D, which is just as critical to bone health. Bottom line: You can continue to enjoy your coffee without any worry as long as you’re eating a balanced diet rich in calcium and vitamin D.