Why is drinking tea and coffee together more beneficial for health?

In traditional people's perception, tea and coffee seem to belong to different camps, one being gentle and calm, the other invigorating and refreshing. The taste styles, cultural backgrounds, and health positions of the two are all different. However, a recently published study shows that people who drink both tea and coffee have a 22% lower risk of all-cause mortality, and the risk of osteoporosis is reduced by as much as 32%. The health value behind this "combination drink" has attracted widespread attention in the medical and nutrition fields. This article will delve into the relevant research data, explore the synergistic mechanisms of tea and coffee, their effects on bone metabolism, antioxidant potential, and drinking recommendations for different populations. Science may be redefining every sip of beverage we consume.

Research Reveals New Perspective: The Data on "Tea and Coffee Together" is Surprising

A large-scale cohort study published in the European Journal of Nutrition in 2024 has sparked widespread discussion in the health community. Researchers followed up with over 210,000 adults aged 40 and above for an average of 12 years, collecting data on their frequency, types, and amounts of tea and coffee consumption, while tracking their mortality rates and occurrences of osteoporosis.

The results are astonishing: compared to those who do not drink or only drink tea/coffee separately, individuals who frequently "alternate or simultaneously consume" tea and coffee have an average 22% lower risk of all-cause mortality, and the risk of osteoporosis decreases by as much as 32%.

Further analysis by the researchers found that this "synergistic effect" is not simply additive. In other words, the components of tea and coffee are each beneficial to health, but when they appear together in the diet, they may produce a "cumulative amplification effect" in terms of antioxidant, anti-inflammatory, and bone metabolism regulation.

The study employed a multivariable adjustment model, excluding common confounding factors such as smoking, exercise, and dietary structure, making the results more reliable. This suggests that this combination of beverages may be worth including in a healthy diet, prompting a reevaluation of our daily beverage choices.

Antioxidant "Double Sword": Stronger Free Radical Clearance Ability?

Whether it is green tea, black tea, oolong tea, or American coffee, lattes, and espresso, they all contain rich plant polyphenols. These natural antioxidants can effectively eliminate free radicals in the body, delay cellular aging, and protect blood vessels and organ tissues.

Specifically:

Among tea polyphenols, EGCG (epigallocatechin gallate) is a powerful antioxidant molecule that protects cardiovascular health, liver function, and the immune system.

Coffee contains polyphenols such as chlorogenic acid and caffeic acid, which are particularly abundant in medium-roasted coffee, and also have antioxidant, anti-inflammatory, and blood sugar-lowering effects.

When these two types of beverages are consumed together, studies have found that the body's antioxidant capacity indicators, such as ORAC (Oxygen Radical Absorbance Capacity) and SOD (Superoxide Dismutase) levels, are significantly enhanced.

Interestingly, this enhancement does not present as "neutralization" or "competition," but rather resembles a "double sword": catechins in tea are better absorbed at lower temperatures, while the polyphenols in coffee have a longer retention time in the stomach, acting on different segments of digestion to synergistically exert their effects.

Mr. Li, an engineer from Shenzhen who once suffered from fatty liver, has seen continuous improvement in liver function indicators and blood lipid levels after drinking coffee in the morning and green tea in the afternoon for a year. His experience confirms the potential of this beverage combination in establishing a "low inflammation, high metabolism" state.

Significant Reduction in Osteoporosis: Are Coffee and Tea "Bone Protectors"?

Osteoporosis, as a latent metabolic disease, often occurs silently in the middle-aged and elderly population, especially among women who are at higher risk. Traditionally, people worry that coffee will "deplete calcium," but recent research has broken this old perception.

Recent nutritional epidemiological data indicate:

Daily coffee drinkers (1-2 cups) do not experience a decrease in bone density; in fact, their bone density is slightly higher than those who do not drink coffee at all;

Moderate tea consumption (such as 2-3 cups daily) is also correlated with a reduced risk of fractures;

Those who consume both tea and coffee maintain bone density for a longer duration, especially in the hip and spine areas.

The mechanisms may include:

Caffeine in coffee can stimulate osteoblast activity at certain doses;

Fluoride and phytoestrogens in tea help with bone mineral deposition;

Polyphenols can reduce chronic low-grade inflammation and delay bone loss;

Both coffee and tea are rich in minerals such as potassium and magnesium, which help with electrolyte balance.

Experts remind us that the "negative effect" of coffee on bone density only appears in individuals with extremely high intake (more than 5 cups daily) and insufficient calcium intake. If dietary calcium sources, such as dairy products and leafy greens, are reasonably paired and total caffeine intake is controlled, tea + coffee is more likely to be a "good partner for bone protection."

Beware of the "Excess Trap": How Much Should You Drink Daily?

Although "tea + coffee together" shows health potential, it does not mean that unlimited consumption is more beneficial. Scientific recommendations set limits on daily caffeine intake in several guidelines.

The World Health Organization recommends:

Healthy adults should not exceed a total daily caffeine intake of 400 mg, equivalent to 2-3 cups of medium-strength coffee + 2 cups of green tea.

Specific references are as follows:

A 200ml cup of American coffee contains about 95mg of caffeine;

A cup of green tea contains about 30-50mg of caffeine;

Black tea and red tea have slightly higher caffeine content, while oolong tea is moderate;

Decaffeinated coffee and low-caffeine beverages like white tea can be used for balancing.

Recommended best drinking times:

9:00 AM - 11:00 AM is suitable for drinking a cup of coffee to refresh and protect metabolism;

3:00 PM - 5:00 PM is suitable for drinking a cup of tea to help relieve afternoon fatigue;

Avoid drinking on an empty stomach to prevent excessive stomach acid;

Avoid high-caffeine beverages within six hours before bedtime to prevent sleep disruption.

Controlling the dosage and timing is a prerequisite for "combination drinking." Excessive intake may lead to anxiety, stomach discomfort, and rapid heart rate, especially affecting those with slow caffeine metabolism (such as individuals carrying the slow metabolizer CYP1A2 gene).

Can Different Groups Drink? These Situations Need Individual Consideration

Although the "tea + coffee" combination shows many health advantages, there are also individual differences and contraindications for specific groups. The following groups need to pay special attention:

Pregnant and breastfeeding women:

Daily caffeine intake should not exceed 200mg; it is recommended to choose low-caffeine teas or decaffeinated coffee.

Children and adolescents:

Minors' nervous systems are not fully developed; it is recommended to limit high-caffeine beverages and primarily consume water or soy milk.

Patients with gastric ulcers or gastroesophageal reflux:

Coffee and certain teas (such as black tea) stimulate stomach acid secretion, which can easily lead to acid reflux and bloating; they should avoid drinking on an empty stomach or choose milder varieties like white tea.

Individuals with hypertension or arrhythmia:

Caffeine has a pressurizing effect, so total intake needs to be controlled, and heart rate and blood pressure should be closely monitored.

Individuals with insomnia:

Be cautious with coffee or strong tea; drinking time should be moved to before noon.

Individual differences determine that the same "beverage combination" may yield different effects; scientifically choosing and consuming in moderation is the fundamental prerequisite for realizing health potential.

A Retired Teacher's "Tea and Coffee Schedule" Brings Dual Benefits for Mind and Bones

Mr. Chen, a 68-year-old retired teacher from a middle school in Hangzhou, began to pay attention to dietary adjustments a few years ago when a health check revealed low bone density. Initially, he tried calcium supplements but stopped due to stomach discomfort.

Later, on the advice of a nutritionist, he started drinking a cup of black coffee with whole grain toast in the morning and brewing a cup of green tea or white tea in the afternoon. After two years of persistence, not only has his sleep quality improved and memory enhanced, but his most recent health check also showed a trend of increasing bone density, and his mental state has become more stable.

He stated, "My daily beverages have transformed from monotonous plain water to a rhythmic and layered 'nourishing process,' providing not only satisfaction in taste but also care for my body."

This case illustrates that as long as the approach is appropriate and the rhythm is reasonable, "tea + coffee" can also become a part of health strategies for the middle-aged and elderly, providing synergistic support for mental state and bone health.

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