When it comes to bone health, most of us think of calcium-rich foods and supplements. However, there is one popular beverage that is often overlooked as a culprit for stealing calcium from our bones.

That beverage is soda, including both regular and diet varieties.

How soda affects bone health

Soda is high in phosphoric acid, a substance that can interfere with calcium absorption. When we consume excess phosphoric acid, our bodies excrete calcium through urine.

This can lead to weakened bones and an increased risk of osteoporosis, a condition in which bones become brittle and fragile.

Diet soda may be even worse for bone health than regular soda.

A study published in the American Journal of Clinical Nutrition found that women who consumed three or more diet sodas per week had lower bone mineral density in their hips compared to women who rarely consumed diet soda.

Additionally, soda is often consumed in place of healthier beverages, such as milk or fortified plant-based milks.

These beverages are rich in calcium and other nutrients that support bone health, and their consumption may be even more important for individuals who regularly consume soda.

Soda and calcium deficiency

Calcium deficiency is a common problem, particularly among women and older adults. When we don’t consume enough calcium, our bodies may begin to pull calcium from our bones in order to maintain normal bodily functions.

Soda consumption may exacerbate calcium deficiency by promoting calcium excretion. Additionally, the consumption of soda may reduce our intake of calcium-rich beverages and foods, further contributing to a calcium deficiency.

Other factors that affect bone health

While soda consumption can have a negative impact on bone health, it is important to remember that our bone health is influenced by many factors. Some additional factors that can affect bone health include:.

Age
Gender
Physical activity
Dietary intake of calcium, vitamin D, and other nutrients that support bone health
Cigarette smoking
Alcohol consumption
Use of certain medications, such as corticosteroids

Preventing bone loss

Fortunately, there are steps we can take to prevent bone loss and support optimal bone health. Some tips for maintaining healthy bones include:.

Eating a diet rich in calcium and vitamin D
Engaging in weight-bearing exercise, such as walking, running, or weight lifting
Avoiding smoking
Limiting alcohol consumption
Talking to your healthcare provider about bone health and whether you may benefit from calcium or vitamin D supplements
Limiting your consumption of soda and other beverages high in phosphoric acid

Conclusion

Soda consumption can have a negative impact on bone health, promoting calcium excretion and contributing to calcium deficiency.

To support optimal bone health, it is important to maintain a healthy diet, engage in regular weight-bearing exercise, and avoid or limit consumption of soda and other beverages high in phosphoric acid.