This Common Beverage Is Quietly Improving Your Bone Health (And It's Not Milk)

When considering your bone health, you might think about ways to get more calcium and vitamin D in your diet. One of the first sought-after solutions is to drink more cow's milk. Indeed, milk is a good source of vital nutrients to support bone health, and research has also noted that the beverage may even help to prevent bone loss as you age. But is milk really the holy grail of bone health? Perhaps this is not the case, as it turns out there are other beverages that may keep your bones strong, too. One such option is tea, which can possibly help promote better bone density when combined with other healthy bone habits.

After water, tea is considered the second-most prevalent beverage of choice globally. All teas (besides herbal concoctions) are derived from Camellia sinensis leaves, including black, oolong, green, and white. Each type of tea gets its unique taste thanks to the production process. White and green leaves are the most delicate, as these are made with recently-picked leaves. Dark teas, on the other hand, are made with dried leaves. Such processing and accessibility may also explain why black tea happens to be the most widely consumed, while white is the consumed the least worldwide.

No matter which type you prefer, you might already be somewhat aware of the fact that tea is rich in antioxidants. Teas are particularly good sources of polyphenols, primarily flavonoids, which are known to help reduce free radicals in the body. There are also three types of these antioxidants: Catechins, flavonols, and theaflavins, which also vary in quantity depending on the tea type. When considering bone health, it's these same polyphenols that scientists believe might play a role in protecting your bone density.

At the heart of bone health is an individual's bone density. Also known as bone mass, your bone density refers to the amount of minerals in these living tissues of the human skeleton. It's natural to lose some bone mass with age, starting at around 40. However, the process may also be accelerated via lifestyle choices, genetics, and certain underlying health conditions. Low bone density (osteopenia) can increase your risk of developing osteoporosis and subsequent fractures.

With all this in mind, you're right to wonder how tea could possibly fit into the bone health equation, since it contains very few minerals compared to more calcium-rich beverages. This is where polyphenols might play a role. Among some of the most notable research in this area is a 2025 longitudinal study in Nutrients. The authors compared the effects of both tea and coffee on bone mineral density in postmenopausal women over 65 across a 10-year timeframe. They discovered that drinking more than 5 cups of coffee per day was associated with lower hip density among  participants. On the flipside, tea was associated with higher bone mineral density. While not conclusive, such results suggest tea's possible protective properties against bone density loss when compared with high coffee consumption.

Separately, a meta-analysis published in Frontiers in Nutrition in 2025 found an association between coffee and tea with a lower risk of osteoporosis. The potential link was strongest in those who enjoyed more than four cups of tea per week, and those who consumed more than one cup of coffee per day. What's more, previous research suggests there is a reduced risk of fracture-related hospitalizations in adults who regularly drink green tea. Despite these results, much more research needs to be done to determine the nuances between the different types of teas and their protective effects on bone health.

Tea is of course not the only component of a bone-healthy lifestyle. If a doctor determines you need more calcium in your diet, dairy products like milk are still considered valuable sources (it even turns out that milk may be the most hydrating beverage!). Other calcium-containing foods include tofu, leafy greens, fish, and certain fortified products such as cereals. Getting enough vitamin D ensures that your bones can properly absorb calcium to keep them strong. Fortified dairy products, orange juice, and cereals, are sources of vitamin D, as well as fish. Certain exercises like running, walking, and resistance training can also help build bone mass while keeping them strong. It's always a good idea to check with a doctor before trying out any new type of exercise, particularly if you already have osteopenia or osteoporosis.

Based on the currently available scientific evidence, you may be able to consider your daily cup of tea as part of your healthy bone strategy. Just keep in mind that, like other caffeinated beverages, it is possible to consume too much. To keep your own caffeine intake in check, the Academy of Nutrition and Dietetics recommends limiting yourself to 400 milligrams per day from all sources — including tea.

Unsurprisingly, tea's benefits don't stop at bone health. Its polyphenol content may also reduce the risk of numerous other health concerns, including heart disease, dementia, diabetes, and some cancers. Green tea may also offer some of the best benefits for bone health thanks to its high catechin content. And you can still drink coffee in moderation, as it's considered one of the best drinks for healthy aging.