As a kid, you were probably told to drink milk because it’s good for your bones. There’s truth to this: Cow’s milk contains calcium and vitamin D, two nutrients that are crucial for bone health. (By the way, drinking milk shouldn’t stop in childhood, as long as you don’t have a lactose intolerance or sensitivity. Scientific research shows that drinking milk supports bone health through adulthood and old age too.)
Just like how certain beverages support bone health, other beverages can weaken your bones. This is especially important to keep in mind as you age. Bone loss (which is when bone breakdown outpaces bone formation) accelerates during one’s 40s for women and 50s for men. By the time people hit their 60s, bone density is top of mind—50% of women are diagnosed with osteoporosis by 65, and 25% of men are.
That said, experiencing bone loss is certainly not inevitable. It just means you have to be more proactive in keeping your bones strong through diet and exercise. (If you’re not strength training, you should be.) That includes minimizing the consumption of one popular drink.
🩺SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self💊
The Popular Drink That Negatively Impacts Bone Health Over 60
You may already know that soda can increase the risk of obesity, type 2 diabetes and cardiovascular health. But it’s also bad for your bones. “Large studies consistently show that regular soda consumption, especially colas, is linked to lower bone mineral density and higher fracture risk, particularly in women,” says Dr. Doug Lucas, DO, a double board-certified orthopedic surgeon, osteoporosis specialist and the vice president of women’s health, hormone and lifestyle optimization at LifeMD.
Related: The One Strength Training Move Everyone Over 60 Should Do for a Longer Life, According to Trainers
Dr. Lucas explains that the reason why regularly drinking soda negatively impacts bones is because of the phosphoric acid in soda. “Phosphoric acid disrupts the balance between calcium and phosphorus in the body. Excess phosphorus, without enough calcium and other minerals to balance it, triggers bone breakdown through the release of parathyroid hormone and suppresses bone formation,” he tells Parade.
Dr. Daniel Kim, DO, a board-certified family physician with Medical Offices of Manhattan and contributor to LabFinder.com, agrees that the phosphoric acid in soda is to blame for its negative impact on bone health. “Sodas contain high phosphoric acid, which in turn leads to a higher phosphorus to calcium ratio, interfering with calcium absorption and bone metabolism,” he says, echoing Dr. Lucas.
Related: This Is the #1 Thing People Over 50 Should Consume Every Day for Strong Bones, According to Geriatricians
Another reason why soda is detrimental to bone health, Dr. Lucas says, is that if someone is drinking soda, it means they’re choosing it over a more nutritious drink choice.
What About Diet Soda?
Maybe you already don’t drink soda very often due to its high sugar content and links to other health risks, opting for diet soda instead. Is diet soda bad for bone health too? Unfortunately, both doctors say that it is.
“Diet soda contains the same level of phosphoric acid as regular soda,” Dr. Kim says. On top of that, Dr. Lucas explains the artificial sweeteners in diet soda drinks can be harmful too. “Artificial sweeteners may alter gut health and glucose regulation, both of which play a role in bone remodeling. So while diet soda avoids the sugar load, it does not eliminate the bone-health risk,” he shares.
Related: This Is the #1 Sign of Healthy Bones, According to Endocrinologists
With this in mind, unfortunately, no matter what type of soda you choose, drinking it regularly isn’t doing your bones any favors. Instead of soda, Dr. Kim recommends drinking cow’s milk (because of its high calcium content) or water, which hydrates the body without negatively affecting calcium absorption. Dr. Lucas says that unsweetened herbal teas are a great option as well.
Besides changing your beverage choice, there are many other ways to strengthen your bones, and it’s never too late to adopt them. Both doctors recommend eating calcium-rich foods regularly, such as leafy greens, dairy products, almonds and tofu. They also recommend doing weight-bearing exercises (like walking or jogging), strength training and getting enough vitamin D. And Dr. Lucas stresses that getting enough sleep is important, because bone rebuilding happens at night.
Having bone-building habits in place is important no matter how old you are. Cutting back on soda consumption is one small but important way to support your bones.
Up Next:
Related: The One Exercise You Should Never, Ever Do if You’re Over 60 and Want To Protect Your Joint Health
Sources:
-
Dr. Doug Lucas, DO, double board-certified orthopedic surgeon and osteoporosis specialist and the vice president of women’s health, hormone and lifestyle optimization at LifeMD
-
Dr. Daniel Kim, DO, board-certified family physician with Medical Offices of Manhattan and contributor to LabFinder.com
This story was originally reported by Parade on Sep 20, 2025, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.
