Soda and bone health

Soda has long been under suspicion as a contributor to bone loss. The reality is more complicated, though — and the science tells a somewhat different story than many people think.

Soda and calcium — what’s really going on?

For years, a theory circulated among health professionals that the phosphorus in soda binds with calcium in the stomach and prevents it from being absorbed into the skeleton. Simple and logical — but is it true?

Researchers at Creighton University’s Osteoporosis Research Center decided to look into it. They asked women to drink different sodas on different days — some contained phosphorus, others did not. The amount of calcium excreted in the urine was then measured.

The result was a surprise: calcium excretion in urine was the same in both cases. In other words, the presence of phosphorus in the drink changed nothing. Phosphorus doesn’t stop calcium from being absorbed, and it doesn’t flush it out of the body.

The researchers were right that soda does something to bones — just for the wrong reason.

Caffeine — that’s a different story

The same study revealed one important detail: the caffeine found in some fizzy drinks did cause more calcium to be excreted in the urine. This effect did diminish toward the end of the day, but it was measurable.

What does that mean in practice? If you drink a lot of caffeinated soda — and don’t make up your calcium intake from other sources — a deficit can develop over the long term. An occasional can won’t break your bones, but a daily habit can add up over time.

The bigger problem: what you’re not drinking

Tufts University’s magazine Health & Nutrition points to a different angle: the real problem is not so much what soda does to the body, but what it pushes out.

Let’s be honest — when you grab a can of soda from the fridge, you’re probably not pouring yourself a glass of milk at the same time. Americans (and surely plenty of Estonians too) often swap calcium-rich drinks for soda. The result: calcium makes up a smaller share of your daily diet, and the risk of bone loss rises.

That doesn’t mean soda is poison. It means it takes up a spot that could be filled by something more useful.

Soda — what you should know

A few practical takeaways if bone health matters to you:

• Phosphorus in itself is not the problem. Studies do not confirm that the phosphorus in soda blocks calcium absorption.
• Caffeine affects calcium excretion. If you consume a lot of caffeinated drinks, make sure you get enough calcium from other sources.
• Diet sodas are no exception. Even a low-calorie soda can contain caffeine, and it still pushes out more calcium-rich drinks.
• Quantity counts. A single can at a party is a different matter from three cans a day during recovery from workouts.

Next time you open the fridge door, there’s no reason to panic — but it’s worth pausing to ask whether the habit is serving you or just your sweet tooth.

FAQ — Soda and bones

Does soda cause osteoporosis?

No direct causal link has been proven. Long-term consumption combined with low calcium intake may reduce bone density, but moderate drinking alongside healthy nutrition is not a critical problem.

Is the phosphorus in soda dangerous?

Studies show that the phosphorus content of soda does not prevent calcium absorption. Caffeine, on the other hand, may increase calcium excretion — that is the bigger cause for concern.

What should you drink instead of soda if you’re worried about bone health?

Milk, kefir, yogurt and fortified plant-based drinks are good sources of calcium. Plain water together with a varied diet also covers your needs — there’s no need to buy special mineral waters.

You can find the minerals that strengthen your bones here: https://turg.fitness.ee/et

Author: Muscle&Fitness, translated by K.Reial

Source: WHO – physical activity.

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