The headline “The five drinks that are most harmful to your bones” is an oversimplification. No drink automatically “damages” bones on its own, but some beverages may affect bone health if consumed in excess or if they replace more nutritious options.
Here are five types of drinks that are commonly discussed:
- Sugary soft drinks
- Drinking large amounts of sugar-sweetened soda has been associated with lower bone mineral density in some studies. This may be partly because people who drink a lot of soda consume less milk or other calcium-rich beverages.
- Excessive alcohol
- Heavy, long-term alcohol use can interfere with bone formation, reduce calcium balance, and increase the risk of osteoporosis and fractures.
- Highly caffeinated drinks
- Coffee, tea, and energy drinks contain caffeine, which can slightly increase calcium loss in urine. For most healthy adults, moderate caffeine intake is unlikely to harm bone health if calcium and vitamin D intake are adequate.
- Energy drinks
- These often combine high levels of caffeine with large amounts of sugar. While there is no strong evidence that energy drinks uniquely damage bones, frequent consumption may contribute to an overall unhealthy diet.
- Sugar-sweetened specialty drinks
- Sweetened coffees, flavored beverages, and some fruit drinks can add a lot of sugar without providing nutrients that support bone health.
What helps keep bones healthy?
- Get enough calcium through foods or supplements if needed.
- Maintain adequate vitamin D.
- Do regular weight-bearing and resistance exercise.
- Avoid smoking.
- Limit heavy alcohol consumption.
- Eat a balanced diet with enough protein, fruits, and vegetables.
For most people, overall diet and lifestyle matter much more than avoiding any single beverage. Having an occasional soda or coffee is unlikely to harm your bones if you otherwise meet your nutritional needs and maintain healthy habits.
