Worst Foods and Drinks for Your Bones

What you eat can make a big difference in your bone health. Your bones rely on key nutrients — like calcium and vitamin D — to stay strong and healthy. If you don’t get enough of them, your bones can get weaker over time, which may lead to conditions like osteoporosis and a higher chance of fractures as you age. While some foods help build strong bones, others can have the opposite effect.

Eating too much sugar often means you’re missing out on other important nutrients your bones need to stay strong and healthy, like calcium, magnesium, and zinc. Sugar also interferes with how your body absorbs calcium, causing you to lose more of it through your urine. At the same time, sugar raises levels of the stress hormone cortisol, which has been linked to a higher chance of having osteoporosis over the long term. 

As with sugar, too much salt can make you lose calcium. Both are processed by the same molecule, so when your body gets rid of the extra salt through your urine, it also flushes out calcium. Over time, this can weaken your bones. Processed and fast foods are some of the most common sources of salt. Those include canned soups and salty snacks, so try to enjoy them in moderation. Choose low-sodium options when you can.

Soda isn’t great for your bones — and not just because of the sugar. Many sodas also have phosphoric acid, which can lower the amount of calcium in your body. Some research shows that people who drink soda regularly are more likely to break a bone. One study found that postmenopausal women who drank soda daily had a 14% higher chance of hip fractures with every extra serving. For healthier bones, make water your drink of choice. If you want more flavor, add citrus, fruit, or herbs to make it more fun to drink. 

Research shows that having three or more alcoholic drinks each day increases your chances of getting osteoporosis. Alcohol makes it harder for your body to absorb calcium and can mess with hormones that support bone health. Over time, this can weaken your bones and make fractures more likely. It can also affect your balance, which means a higher chance of falling. Because damage from heavy drinking can’t be reversed, it’s best to limit how much alcohol you have each week.

In large amounts, caffeine — whether it’s from coffee, tea, or energy drinks — can cause your body to lose more calcium through your urine. This can affect your bone strength. One study found that high doses of caffeine — 800 milligrams, or roughly eight cups of strong coffee, drank over six hours — nearly doubled the amount of calcium lost in urine. The good news is that moderate caffeine intake is generally safe for your bones. Try to stick to one or two cups of coffee or tea a day. Consider adding milk to help replace some of the calcium you lose. 

Processed meats — like bacon and deli meats — are high in salt, which can make your body lose calcium faster. Some research also suggests a possible link between red meat and hip fractures. In one long-term study, people who ate one extra serving of meat each day had a 3% higher chance of breaking a hip. This may be because eating more red meat is linked to higher inflammation and changes in hormones that affect bone health. At the same time, getting the right amount of protein can help build strong bones. Try to choose lean meats and plant-based protein sources, like beans, tofu, and lentils. 

Processed foods tend to be high in salt and sugar but low in the vitamins and nutrients your bones need to stay strong. Some studies also show that eating a lot of ultra-processed foods — the kind with lots of additives, preservatives, and artificial ingredients — may be linked to weaker bones and a higher chance of having knee osteoporosis, especially in postmenopausal women. To better support your bone health, read labels in the grocery store, eat more whole foods, like fruits and vegetables, and stay active. 

Phytates and oxalates are natural compounds found in foods like whole grains, beans, rhubarb, and spinach. They don’t harm your bones directly, but they can make it harder for your body to absorb calcium. Most foods that have these compounds are still very nutritious. You can balance their effects by getting enough calcium in your diet. The only exception is 100% wheat bran, which can affect how much calcium you absorb from foods eaten at the same time. For example, you may get less calcium from milk or supplements if you have them alongside bran cereal.

Trans fats — the kind found in hydrogenated oil and many processed foods — and saturated fats from animal products are both known for raising “bad” cholesterol and increasing the risk of heart disease. This can include foods like frozen pizza, microwave popcorn, and fried foods. But these can also weaken your bones. Scientists aren’t entirely sure why, but one theory is that extra fat can bind to calcium, making it harder for your body to absorb. Eating a lot of fatty food may also mean you’re missing out on other important nutrients. Whenever you can, choose healthy fats, like the ones found in olive oil, nuts, and avocados, instead.