Carbonation and Bone Health

Soda Pop and Bone Health

Dr. Chet Zelasko.

One of the questions I’m frequently asked is this: does drinking soda or pop or cola – we’ll use the term soda; cause a loss of calcium from bones? I searched the internet to find the source of the statement. I got over 100,000 hits on the search. Everybody says it’s so, but is there really proof? Well, let’s take a look at what’s being said and see if there is research to support it.

The statement “drinking soda leaches calcium from bones” has been examined in several types of research. Studies in rodents, children, and adults seem to indicate that animals or humans that drink soda may have lower bone mineral content or bone mineral density – that’s the thickness of your bones – and more fractures. The problem occurs when drinking soda impacts what other liquids are consumed. When given the choice between sugary drinks and water, mice and rats choose the sugary soda. The complicating factor is that people who drink more soda have less calcium intake. For example, in some studies on teenage girls, as soda consumption increased, milk consumption decreased. While this relationship hasn’t been established as cause and effect, it’s repeatedly observed in clinical studies.

In probably the best study on humans to date, researchers from Framingham are doing a community-based research project on osteoporosis. In a study that included over 2500 subjects, consumption of all types of non-soda carbonated beverages was not associated with decreases in bone mineral density in either men or women.

The problem is the lack of clinical trials that test other variables known to effect bone loss as well as soda consumption. A 2008 study, cited in The American Journal of Clinical Nutrition, looked at 228 healthy German children and adolescents and found that soft drinks were negatively associated with bone mineral content. Smoking, dairy intake, and calcium supplementation also have an impact on bone density. But the real confounder is exercise. Wolfe’s Law of Bone can be summarized in three words: function determines structure. There has been limited research on soda drinkers, exercise, and bone mineral content. From research on children and adults, we know that soda drinkers tend to be more sedentary. So the question becomes, would regular physical activity modify what has been observed in the studies on soda drinkers done to date? Honestly, we just don’t have the research to know.

So where does this leave you on whether or not you should drink soda and carbonated beverages? Face it. Drinking soda, with lots of sugar, is not a good nutritional choice and you certainly don’t need all those extra calories. If you’re going to drink soda, calorie-free soda is a reasonable alternative. Make your first beverage choice the one that will make your body strong and healthy. Save the sugary sodas for a rare treat.

Remember, healthy bones need regular weight bearing exercise, and plenty of calcium and vitamin D. Make it a priority to take care of your bones and if you do, soda or other carbonated beverages may have a limited impact on your bones.

Health is a choice. Choose wisely.