What drinks are bad for bone health?

January 10, 2026 •

4 min read

According to a 2021 meta-analysis, there is a significant inverse association between sugar-sweetened beverage (SSB) intake and bone mineral density in adults. Understanding what drinks are bad for bone health is a crucial step toward preventing conditions like osteoporosis and maintaining strong bones throughout your life.

Quick Summary

This guide reviews beverages that can harm bone density, including high-caffeine and high-sugar drinks, and excessive alcohol. Explanations cover mechanisms from calcium excretion to inhibited bone formation.

Key Points

Excessive Alcohol: Heavy drinking suppresses bone formation, impairs calcium/vitamin D absorption, and disrupts hormones, leading to lower bone density.
Sugary & Carbonated Drinks: The phosphoric acid in colas and high sugar content in many SSBs increase calcium excretion and displace nutrient-rich beverages like milk.
High Caffeine Intake: Excessive caffeine consumption increases urinary calcium loss, a small but cumulative effect that can be negated by adequate calcium intake.
High-Sodium Sports Drinks: The high sodium content found in many sports drinks can increase calcium excretion, especially with regular consumption.
Nutrient Displacement: One of the biggest risks is that consuming these unhealthy drinks means you are less likely to drink calcium-rich alternatives, weakening bones over time.
Protect Your Bones: Prioritize water, milk, and fortified juices, and consume problematic drinks in moderation to protect your bone health and reduce fracture risk.

The Main Culprits: Drinks That Harm Bones

Excessive Alcohol Consumption

While a glass of red wine is often touted for its heart benefits, the relationship between alcohol and bone health is far more complex. Heavy or chronic alcohol use is strongly associated with decreased bone density and an increased risk of fractures. The mechanisms behind this damage are multifaceted:

Inhibits Bone Formation: Chronic alcohol consumption suppresses the activity of osteoblasts, the specialized cells responsible for building new bone tissue.
Impairs Nutrient Absorption: Alcohol interferes with the absorption of critical bone-building nutrients, namely calcium and vitamin D. A significant percentage of calcium, which is the primary mineral in bone, is flushed from the body during heavy drinking.
Disrupts Hormone Levels: It can also throw off hormone levels, including estrogen, which plays a vital role in maintaining bone density, especially for women.

Sugar-Sweetened and Carbonated Beverages

Frequently consuming sugar-sweetened beverages (SSBs), including soda, fruit juice cocktails, and energy drinks, can negatively impact bone health. Colas are particularly concerning due to their content of phosphoric acid. The primary issues are:

Calcium-Phosphorus Imbalance: The phosphoric acid in colas can alter the body's natural calcium-to-phosphorus ratio, which can contribute to bone density loss.
Increased Calcium Excretion: A high sugar intake promotes inflammation and can increase urinary calcium excretion, further depleting the body's calcium stores.
Displacement of Nutritious Options: Perhaps most significantly, consistently choosing SSBs means less room for calcium-rich drinks like milk or fortified juices in one's diet.

High Caffeine Intake

For many, a daily coffee or tea is a harmless ritual, but excessive caffeine can be a problem. High doses of caffeine can significantly increase the amount of calcium lost through urine. Some studies suggest that over three cups of coffee daily can interfere with calcium absorption. However, the effect is relatively small and can be offset by a healthy diet rich in calcium.

High-Sodium Sports Drinks

While designed for athletic performance, many sports drinks are laden with sodium. High sodium intake leads to increased calcium loss through urine, similar to caffeine. For casual consumption, the high sodium content is not beneficial and can be detrimental to bone health over time.

How These Drinks Affect Bone Health

Altered Calcium Balance and Absorption

Several drinks on the 'bad' list directly interfere with the body's calcium management. Caffeine, excess sodium, and phosphoric acid all have been shown to increase the amount of calcium excreted in urine, disrupting the delicate balance needed for strong bones. Without adequate calcium, the body may pull it from bone tissue to maintain levels in the blood, leading to a loss of bone density over time.

Nutrient Displacement

The most straightforward mechanism of harm from drinks like soda and sugary juices is that they often replace healthier, calcium-fortified beverages. For adolescents in particular, who are building peak bone mass, choosing soda over milk can have long-lasting negative effects. This nutrient displacement is a significant concern for all age groups, especially postmenopausal women and the elderly, who are already at high risk for osteoporosis.

Hormonal and Metabolic Disruptions

Heavy alcohol use disrupts the body's hormonal balance, which is crucial for bone maintenance. Chronic drinking can lead to lower levels of estrogen and testosterone, both of which are vital for bone density. Furthermore, high sugar intake, a common feature of many unhealthy drinks, can promote inflammation and impact metabolic functions that are linked to poor bone quality.

Comparison: Bad vs. Good for Bones


Drink Category	Calcium Content	Sugar Level	Caffeine Level	Sodium Level	Overall Impact on Bones
Excessive Alcohol	Very Low	Varied	Varied	Low	Negative: Interferes with absorption, disrupts hormones, increases fracture risk.
Soda (Cola)	Zero	High	Present	Low	Negative: Causes calcium excretion, displaces healthy drinks, high sugar.
Excessive Caffeine	Zero	Varied	High	Low	Negative (in excess): Increases calcium excretion; neutral in moderation.
Sports Drinks	Low	High	None	High	Negative: High sodium increases calcium loss; high sugar.
Water	Varied	Zero	None	Zero	Positive: Essential for all bodily functions, including nutrient transport and hydration.
Milk/Fortified Milk	High	Low	None	Low	Positive: Excellent source of calcium and vitamin D for strong bones.
Herbal Tea	Zero	Zero	None	Zero	Neutral to Positive: Typically caffeine-free, some polyphenols may offer benefits.

Strategies for Protecting Bone Health

To protect and strengthen your bones, consider these tips:

Prioritize Water: Make water your primary beverage of choice for optimal hydration and overall health.
Choose Calcium-Rich Drinks: Incorporate milk, fortified plant-based milks, or calcium-fortified orange juice into your diet.
Moderate Your Caffeine: Limit your daily intake of caffeinated beverages to a moderate level (e.g., three cups or less) to minimize calcium loss.
Reduce Alcohol Consumption: Limit alcoholic beverages and avoid heavy drinking to protect nutrient absorption and hormone balance.
Replace Sugary Drinks: Substitute soda, energy drinks, and sugary fruit juices with healthier options like water, milk, or herbal tea.

Conclusion

While many drinks can be enjoyed in moderation, certain beverages pose a significant risk to bone health, particularly when consumed excessively. Excessive alcohol intake, high caffeine levels, and the high sugar and phosphoric acid content in soft drinks are all documented culprits that can disrupt calcium balance and weaken bones over time. By understanding the negative impacts and making conscious substitutions with bone-friendly alternatives, you can take a proactive step toward building and maintaining stronger bones for a healthier future. Focus on nutrient-rich choices and enjoy the rest in moderation to protect your skeletal health. For more information, visit the Bone Health & Osteoporosis Foundation.

Frequently Asked Questions

Moderate alcohol intake (up to 1-2 drinks per day) has shown mixed results in studies, with some finding no harm and others suggesting a potential negative effect over time. The primary danger comes from excessive, heavy drinking, which is strongly linked to bone loss and increased fracture risk.

For colas, phosphoric acid is a concern as it can alter the body's calcium-to-phosphorus balance. However, the high sugar content and the tendency to replace healthier, calcium-rich beverages are also significant factors contributing to poor bone health.

While recommendations vary, experts suggest that consuming more than three cups of coffee per day may interfere with calcium absorption and increase calcium excretion. This effect is generally considered small and can be offset by ensuring adequate dietary calcium.

No, studies indicate that plain carbonated water (seltzer) does not seem to negatively affect bone mineral density. The issue with carbonated beverages, particularly colas, is often attributed to the phosphoric acid and caffeine content, not the carbonation itself.

Yes, excellent choices include milk, calcium-fortified plant-based milks, and fortified orange juice, as they are rich in calcium and vitamin D. Plain water is also essential for overall hydration and nutrient transport.

Many sugary drinks, like fruit juice cocktails and energy drinks, can still harm bones. High sugar intake promotes inflammation and can increase calcium excretion through urine. These beverages are also low in beneficial nutrients and often displace calcium-rich options.

Yes, it is especially important for children and adolescents to limit these beverages. This period is crucial for accumulating peak bone mass, and consistently choosing unhealthy drinks over milk or fortified juices can have a long-term negative impact on skeletal development.