Q & A

Can Drinking Seltzers, Sodas or Other Carbonated Drinks Harm Bones?

Is soda bad for your bones?

Research shows you might want to think before you drink.

By Joyce Hendley, EatingWell May/June 2008

Can drinking seltzers, sodas or other carbonated drinks harm my bones?
—Jennifer Clarkin, Oakhill, VA

Can drinking seltzers, sodas or other carbonated drinks harm bones? Perhaps.

1. There’s research that links drinking certain types of soda with weaker bones—but carbonation doesn’t seem to be the problem. (Keep your bones strong with recipes from EatingWell’s Bone Health Recipe Collection.)

2. Nutrition experts once believed caffeine could be the culprit. In a 2001 study out of Creighton University in Omaha, Nebraska, people lost measurable amounts of calcium after drinking caffeinated sodas. Drinking decaffeinated sodas didn’t appear to have the same effect. As it turned out, though, people tended to make up for the losses by excreting less calcium later in the day. The researchers concluded that if sodas harm bones it’s probably because people drink them in place of milk. (Make sure you’re getting enough calcium with these delicious calcium-rich recipes.)

3. But another study, reported in 2006 by researchers at Tufts University in Boston, suggests that colas, specifically, might be problematic. Among the 1,413 women whose dietary records and bone-density scans they reviewed, those who drank a diet or regular cola at least three times a week over five years had significantly lower bone densities than those who sipped cola once a month or less. No such effect occurred with other carbonated drinks, even after researchers factored in intake of calcium from foods.

The likely cause? Phosphoric acid, which is unique to colas, says Katherine Tucker, Ph.D., lead author of the study. When the body breaks down this compound, the acidity (or concentration of free hydrogen ions) of the blood increases. To neutralize acidity, hydrogen ions bind with minerals, including calcium and magnesium. If they’re not available in the blood, says Tucker, “the body draws calcium from bones.” The occasional cola drinker probably needn’t worry. “The real risk is for those who drink cola every day,” says Tucker. (Find out how to boost your bone health with EatingWell’s diet tips and menus.)

Bottom line: There are plenty of good reasons to quit a regular soda habit; carbonation isn’t one of them. In fact, sparkling mineral waters sometimes contain a little calcium and magnesium, says Tucker, “so they might even benefit bones.” (Skip the soda and try one of EatingWell’s healthy recipes for summer drinks.)

Video: Discover 3 Easy Ways to Boost Your Calcium Intake

Stay current with the latest issue of EatingWell. Subscribe Risk-Free Now!

USER COMMENTS — Add Your Comment

How can i lose some weight?

gabriela de la cruz, New York, NY

Hello Gabriela, Since last Sept (07) I've dropped 58 lbs by cutting way back on the sat fat and increasing fruit and veggies intake. Also, I stopped eating bread (of any kind) altogether. Once a week I have a bagel,yes with cream cheese... very little cream cheese. I use Egg Beaters but do have a hard boilded egg once a week. I eat chicken, turkey and tuna. I make my tomato sauce with canned tomatoes.I was shocked at the taste but remembered my mom's home made sauce back in the 60s, there was no such thing as jar sauce, that I remember. I don't use butter or marg, I used Smart Balance (read the packing), and Smart Balance peanut butter... by the teaspoon. No refined white sugar, no regular pasta; I use Heartland brand pastas, it tastes just like the white stuff. Watch portion sizes. Cut out all soda, all garbage drinks, especially diet. I drink water (read the labels) without all the added junk that the mfgrs think we need. If you enjoy cereal and granola bars, read the boxes, I eat Kashi. Of course, these are only suggestions based on what I eat. You have to try try and try until you are happy. And please check with your doctor when making a life style change,because that's what it is... a change for life... yours. I joined Curves in Feb and have lost 26 inches all over. Good luck. Bobbi

Bobbi, Flushing, NY

How do i not eat at my most stressful times of the day- at work or at home?

Micky, Ocean Grove, NJ

Is there anything enjoyable out there not bad for you? Even diet sodas... my last stronghold, are bad. I understand everything in moderation, but once a month? Are you kidding?

Elissa, Minneapolis, MN