There isn’t a universally agreed-upon “top five” list, but bone-health experts consistently warn about these five types of drinks when consumed in excess:
- Sugary sodas (especially cola drinks)
Colas contain phosphoric acid and often caffeine, both of which have been associated with lower bone mineral density in some studies. People who drink large amounts of soda may also consume less calcium-rich beverages such as milk. (Harvard Health) - Energy drinks
These are often high in caffeine and sugar. Excessive caffeine intake may increase calcium loss and negatively affect bone health, particularly if calcium intake is inadequate. (Cleveland Clinic) - Alcoholic beverages
Heavy alcohol consumption can interfere with calcium absorption, disrupt hormones involved in bone maintenance, and increase the risk of osteoporosis and fractures. (Cleveland Clinic) - Highly sweetened drinks (fruit punches, sweet teas, flavored drinks, sports drinks)
Diets high in added sugars have been linked to increased calcium loss and poorer bone health. Sugar-sweetened beverages are associated with lower bone mineral density in several studies. (GoodRx) - Excessive coffee and other high-caffeine beverages
Moderate coffee consumption is generally considered safe, but very high caffeine intake may slightly reduce calcium absorption and contribute to lower bone density, especially when dietary calcium is low. (Cleveland Clinic)
Better choices for bone health
- Milk and fortified plant milks
- Water
- Unsweetened tea (some research suggests tea may even have modest bone-health benefits)
- Calcium- and vitamin D-fortified beverages (Health)
The overall pattern matters more than any single drink. Adequate calcium, vitamin D, protein, and regular weight-bearing exercise have a much larger impact on bone health than occasionally drinking any one of these beverages. (Cleveland Clinic)
