Tea and coffee, both cherished for their unique qualities, offer more than just a comforting break during the day. Tea, with its calming and refreshing effects, is a go-to for many seeking balance, while coffee has become the modern worker’s energizer, helping combat the demands of a fast-paced lifestyle. Studies show that moderate consumption of both can reduce the risk of osteoporosis and lower overall mortality. When enjoyed together in moderation, they may even unlock enhanced health benefits, making them the perfect pair for a balanced life.
Whether you're a busy young professional or someone enjoying the calm of retirement, a cup of tea can provide that refreshing boost and mood lift. However, in today’s fast-paced urban lifestyle, the rich culture of tea seems to be brewing at a much faster pace, leaving little room for the slow, mindful enjoyment it once offered. Enter coffee—the new "life-extending elixir"—quickly becoming the go-to energy booster for modern workers, reigniting the drive of weary souls in need of a pick-me-up.
Tea and coffee, each with its own unique charm, have their own following. But what health benefits lie hidden behind these beloved beverages? And when paired together, could they unlock a whole new level of well-being? Let's explore.
Anti-aging tea and life-saving coffee
We’ve all heard about the health benefits of tea, particularly the bioactive compounds it contains, such as "tea polyphenols." Numerous studies have highlighted tea polyphenols for their antioxidant, anti-inflammatory, and anti-apoptotic properties, as well as their ability to regulate epigenetic changes, all of which help delay the aging process.
A recent longitudinal cohort study published in Lancet Regional Health-Western Pacific suggests that drinking about 3 cups of tea per day, or 6-8g of tea leaves, maximizes its anti-aging benefits.
On the other hand, coffee, often referred to as "life-extension water," has long been known for its numerous health advantages. Decades of research have shown that moderate coffee consumption can help prevent cancer, cardiovascular diseases, respiratory conditions, and even reduce the decline in memory and alleviate depression.
A large prospective cohort study from Southern Medical University, published in Annals of Internal Medicine, provided strong evidence for coffee's life-extending properties. It found that drinking 1.5-3.5 cups of coffee per day (250ml per cup) reduced the risk of all-cause mortality by 28%-31%.
Tea and Coffee Together: A Powerful Health Combination
For many, choosing between tea and coffee may no longer be necessary, as both beverages can be enjoyed together for a broader range of health benefits.
A forward-thinking study published in Bone journal has revealed an unexpected result: compared to non-drinkers, those who consumed 1-2 cups of coffee or 3-4 cups of tea per day showed a reduced risk of osteoporosis by 10% and 15%, respectively. But the real surprise came when participants drank both coffee and tea. Those who consumed 1-2 cups of coffee and 1-2 cups of tea daily saw their risk of osteoporosis drop by 32%. (Each cup is 250ml)
This study, based on data from the UK Biobank and including 487,594 participants (average age 56.9), found that 77.8% of participants regularly drank coffee and 85.3% drank tea. Over a median follow-up period of 12.8 years, 15,211 cases of osteoporosis were reported.
For coffee drinkers, the study showed a negative correlation between coffee intake and osteoporosis risk, meaning coffee drinkers had a lower overall risk. Specifically, coffee drinkers had about 7% less risk of osteoporosis compared to non-drinkers.
Further research revealed a J-shaped relationship between coffee intake and osteoporosis risk. This means that coffee intake doesn’t increase protection with more consumption—there’s an optimal amount, and exceeding it could have negative effects.
The study also explored the combined effect of drinking coffee and tea. It revealed a U-shaped relationship: drinking 1-2 cups of coffee and 1-2 cups of tea daily provided the most significant protection against osteoporosis. However, as the intake of both beverages increased, the protective effect started to diminish. It reiterated the importance of moderation: excessive intake of more than 5 cups of coffee or 10 cups of tea daily may weaken the health benefits.
Drinking 2-4 Cups of Tea + Less Than 1-2 Cups of Coffee Reduces All-Cause Mortality by 22%
In another study published in BMC Medicine, researchers from a different university showed that the combination of tea and coffee can indeed help "extend life." Comparing participants who drank neither coffee nor tea, those who drank 2-4 cups of tea and less than 1.2 cups of coffee per day had a 22% lower risk of all-cause mortality, a 24% reduction in cardiovascular disease-related deaths, and a 31% lower risk of deaths from respiratory diseases.
This study, based on longitudinal data from 498,158 participants in the UK Biobank, followed participants over a median period of 12.1 years, during which 34,699 deaths were reported.
The study found that drinking one cup of coffee or three cups of tea daily was associated with the lowest all-cause mortality risk. Drinking around 5 cups of coffee or 6 cups of tea daily showed the lowest risk for deaths from digestive system diseases (each cup is approximately 250ml).
When coffee and tea were consumed together, the results were even more insightful. For those who rarely consumed coffee, increasing tea intake was linked to a steady rise in all-cause mortality risk. However, for those who drank a lot of coffee, adding tea caused a U-shaped pattern in all-cause mortality risk.
In simple terms, moderation is key: both excessive and insufficient intake can have negative effects. So how should we balance the two?
Based on the findings, researchers recommend a perfect combination: drinking less than 1-2 cups of coffee and 2-4 cups of tea daily. This combination is linked to a 22% reduction in all-cause mortality, a 24% reduction in cardiovascular disease mortality, and a 31% reduction in respiratory disease mortality, compared to those who drank neither coffee nor tea.
It's important to note that these studies are correlation-based, meaning they can't prove causality.
Conclusion: A Perfect Duo for Health
Next time you face the dilemma of whether to drink tea or coffee, there’s no need to choose. The best answer is often to enjoy both—allowing tea and coffee to become your health-boosting dynamic duo.