Coffee is one of the most consumed beverages worldwide. This is primarily due to the positive side effects that the caffeine compound found in coffee provides.
Some of these positive side effects include:
- Increased awareness
- Enhanced cognitive function
- Decreased fatigue
- Improvements in short-term memory
- Faster reaction times
- May lower risk for Parkinson’s, Alzheimer’s, Dementia, Stroke, and some Cancers
While the positive side effects make up the top reasons why people choose to consume coffee, there are also many negative side effects related to the withdrawal syndrome that occurs when starting and stopping caffeine intake.
Some of the negative side effects include:
- Increased blood pressure
- Enhanced jitteriness, anxiety, and reactions to daily stress
- Interrupted sleep patterns and enhanced insomnia
- Increased blood glucose levels
- Negative reactions with common medications
- Digestive upset, acid reflux, and/or heart burn
- Potential to lower bone mineral density contributing to osteoporosis
Let’s focus on the last negative side effect in the list:
“Potential to lower bone mineral density contributing to osteoporosis”
Some studies have demonstrated that coffee consumption is not associated with bone mineral density, while others have shown that small reductions in bone density occur with high coffee consumption. This is due to coffee consumption resulting in increased urinary excretion of calcium, which is thought to induce osteoporosis (decreased bone mineral density). This is especially true in those with low calcium intake.
Many studies have agreed that “moderate coffee consumption” carries little risk and potentially offers some health benefits. A moderate amount is typically defined as 3 to 4 cups a day, which contains around 300 to 400 mg of caffeine. However, beyond this amount, the health benefits or positive symptoms have been shown to decrease while the health detriments or negative symptoms increase.
Therefore, in terms of coffee consumption and osteoporosis risk, most recommendations seem to be around consuming a moderate amount of coffee while also ensuring adequate calcium and vitamin D intake to support bone health. This is especially true in older adult populations as bone density naturally decreases as we age.
“Coffee in moderation”
This appears to be the key phrase and final take away when it comes to balancing out the positive and negative symptoms of coffee intake, as well as enhancing the health benefits and preventing health deficits such as bone density loss.
If you are looking for individualized nutrition guidance or support with your wellness goals, contact us so we can work together!
Sources:
https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/
https://www.aarp.org/health/healthy-living/info-10-2013/coffee-for-health.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3912260/
