Is Drinking Soft Drinks Bad For Your Bones?

Some people have expressed concern about the effect of soft drinks, in particular the potential effects of phosphoric acid and caffeine contained in soft drinks, on bone health. The concern has been that the phosphorous or caffeine in soft drinks may lower the body's absorption of calcium. However, the National Institute of Health's Office of Dietary Supplements (ODS) has stated that "the effect of dietary phosphorous on calcium is minimal" and that "some researchers speculate that the detrimental effects of consuming foods high in phosphate such as carbonated soft drinks is due to the replacement of milk with soda rather than the phosphate level itself."

In fact, cola actually contains very little phosphorous - only about 2% of total dietary phosphorus. The vast majority - 98% - of dietary phosphorus comes from high-protein foods like meats, cheeses, nuts and grains. Further, among female teens, milk drinkers consume over four times more phosphorus than non-milk drinkers, regardless of soda consumption.

Regarding caffeine, the ODS concluded that "caffeine has a small effect on calcium absorption" and "one cup of regular brewed coffee causes a loss of only 2-3 mg of calcium easily offset by adding a tablespoon of milk." Eight ounces of regular cola contains about 24 milligrams of caffeine, while eight ounces of brewed tea typically provide twice that amount - around 40 milligrams. And the same amount of coffee typically contains 85-100 milligrams of caffeine. Thus, even a 12-ounce can of cola contains less caffeine than one eight-ounce cup of either tea or coffee. Nonetheless, for those wishing to limit caffeine intake, a variety of non-caffeinated soft drinks are available.

The Surgeon General's 2004 report on "Bone Health and Osteoporosis" reached similar conclusions. The Surgeon General explains that "phosphorous is necessary for healthy bones," and both too little phosphorous and too much phosphorous have been considered by some researchers to be detrimental to bones. The Surgeon General's report, like the ODS, found that "possible negative effects of soft drinks on bones may be due primarily to the replacement of calcium-rich milk with soft drinks, especially by children and teenagers at a time when they need extra calcium to optimize their peak bone mass." The Surgeon General noted that "caffeine consumption leads to a small decrease in calcium absorption" but concluded that "as long as adequate levels of calcium intake are maintained, however, both carbonated and caffeinated beverages can be consumed in moderation."

Both the ODS and the Surgeon General, however, concluded that children and adults should get more calcium by drinking more milk or consuming other calcium-containing foods or beverages.

One solution to increasing your calcium intake is to drink calcium-fortified beverages such as milk and orange juice. Calcium-fortified juices such as Minute Maid Premium orange juice provide as much calcium per 8 fluid oz. serving as a glass of milk.

If you have specific questions about diet, bone health or osteoporosis, you should ask your healthcare provider or registered dietitian. For additional general information on bone health, you can visit the following websites:

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