5 drinks that can be bad for bone health
The viral claim that certain drinks will simply “destroy your bones” is exaggerated. Bone health depends on your overall diet, calcium and vitamin D intake, physical activity, age, hormones, smoking, alcohol use, and other factors. But some beverages are worth limiting.
Heavy alcohol consumption 🍺
Excessive alcohol can interfere with bone formation and calcium balance and is associated with a higher risk of osteoporosis and fractures. Moderate or occasional drinking isn’t equivalent to heavy use.
Sugar-sweetened soft drinks 🥤
Cola and other sugary drinks can displace nutritious beverages such as milk and add substantial sugar. Some research has found associations between high soft-drink intake and lower bone mineral density, although the relationship isn’t necessarily caused by the drinks directly.
Excessive energy drinks ⚡
These can contain substantial amounts of caffeine and sugar. The concern is particularly relevant when they replace calcium-rich beverages or contribute to excessive caffeine intake.
Very high amounts of caffeinated beverages ☕
Caffeine can modestly increase calcium loss in urine, but normal coffee or tea consumption doesn’t automatically damage your bones. Adequate calcium intake is important.
Drinks containing lots of added sugar
Sweetened iced teas, fruit drinks, flavored coffees, and similar beverages can contribute large amounts of added sugar while providing little nutritional value.
What about milk?
Milk isn’t automatically necessary for strong bones, but calcium and vitamin D are important. If you don’t consume dairy, you can obtain calcium from fortified plant milks, yogurt, certain fish, tofu made with calcium, and other foods.
The bigger picture
For maintaining bone strength, focus on adequate calcium and vitamin D, weight-bearing and resistance exercise, sufficient protein, not smoking, and avoiding heavy alcohol consumption.
Bottom line: You don’t need to eliminate coffee or an occasional soft drink to protect your bones. The bigger concern is a long-term pattern of high alcohol/sugary-drink consumption and inadequate calcium and vitamin D, rather than one particular beverage.
