Does carbonated water deplete minerals? Separating Myth from Fact

January 1, 2026 •

4 min read

The belief that drinking fizzy water weakens bones is a persistent myth, with a 2012 study published in Scientific American debunking the claim that carbonated water depletes minerals like calcium. This misconception often arises from confusion with sugary sodas containing phosphoric acid.

Quick Summary

Carbonated water does not cause mineral depletion. The myth stems from confusion with phosphoric acid in colas, not the carbonation itself. Plain sparkling water is generally harmless.

Key Points

No Mineral Depletion: Plain carbonated water does not leach minerals like calcium from your bones, unlike the common myth suggests.
Cola Confusion: The misconception stems from research on sugary colas, where phosphoric acid—not the carbonation—was linked to lower bone density.
Body's pH Regulation: Your body has robust buffer systems that maintain a stable pH regardless of the minimal acidity from sparkling water.
Dental Health Cautions: While plain sparkling water is minimally erosive, excessive intake can affect tooth enamel over time. Use a straw or drink with meals to mitigate risk.
Hydration & Other Benefits: Sparkling water is as hydrating as still water and may aid digestion and increase feelings of fullness.
Natural Minerals: Sparkling mineral waters contain naturally occurring minerals like calcium and magnesium, which can contribute positively to your daily intake.

Debunking the Mineral Depletion Myth

For years, a persistent health myth has circulated: that drinking carbonated water is detrimental to bone health because it depletes the body's minerals. The reality, backed by numerous studies, is that this claim is unfounded and often confused with the known negative effects of sugary sodas. Plain sparkling water, which is simply water infused with carbon dioxide, does not leach essential minerals like calcium from your bones or body. The human body has highly effective mechanisms for maintaining its pH balance, rendering the minimal acidity from carbonation harmless to your internal systems.

The Science Behind Your Body's pH Balance

When carbon dioxide is dissolved in water, it forms a weak acid called carbonic acid. This process gives carbonated water its distinctive tangy flavor and a slightly acidic pH level of around 5–6. However, this is significantly less acidic than many common beverages, such as orange juice (pH 3.3–4.2) or most colas. Critically, your body has powerful buffer systems, primarily involving the lungs and kidneys, that constantly regulate blood pH within a very narrow, slightly alkaline range (7.35–7.45). Drinking a slightly acidic beverage like sparkling water does not alter this delicate balance. Your body simply processes and eliminates the excess carbon dioxide, just as it does with the CO2 produced from cellular respiration.

The Real Culprit: Sugar and Phosphoric Acid

The mineral depletion myth is most likely a carryover from legitimate concerns about sugary, caffeinated colas. Unlike plain sparkling water, many soft drinks contain high levels of sugar, which can contribute to various health issues, and phosphoric acid, which some studies have associated with lower bone mineral density in women. The combination of displacing calcium-rich drinks like milk with these beverages and potential interference from high phosphoric acid levels is the real concern—not the bubbles themselves.

Not All Fizzy Drinks Are Created Equal

Understanding the different types of carbonated beverages is key to separating the facts from the myths. The term "carbonated water" can refer to several different products, with varying ingredients and nutritional profiles.

Seltzer Water: This is plain water that has been artificially carbonated. It contains no added minerals or salts and is calorie-free.
Club Soda: Similar to seltzer, but with added minerals like sodium bicarbonate and potassium sulfate. These are added to enhance flavor and are typically found in small amounts.
Sparkling Mineral Water: This type is sourced from a natural spring or well and contains naturally occurring minerals, including calcium, magnesium, and sodium, which can even provide health benefits. The carbonation can be natural or added later.
Tonic Water: Contains added sugar or high-fructose corn syrup, as well as quinine, giving it a distinct, bitter flavor. It is not a healthy, calorie-free beverage option.

Your Teeth are the Main Concern, Not Your Bones

While your body's internal pH is safe, the primary health consideration for carbonated water is its potential impact on tooth enamel. As mentioned, the carbonic acid in sparkling water makes it slightly more acidic than still water. While plain carbonated water is considered minimally erosive, especially compared to sodas and fruit juices, frequent and prolonged exposure to this acidity can, over time, affect tooth enamel. However, several simple practices can mitigate this risk:

Drink in Moderation: Limit excessive intake throughout the day.
Use a Straw: This reduces direct contact between the water and your teeth.
Drink with Meals: Eating stimulates saliva production, which helps neutralize acids in the mouth.
Opt for Plain: Avoid flavored sparkling waters that often contain additional acids, such as citric acid, which can increase the erosive potential.

Carbonated Water's Unexpected Benefits

Far from being harmful, some studies suggest carbonated water offers several health benefits:

Improved Digestion: Some research indicates that sparkling water can help relieve constipation and indigestion.
Increased Satiety: The carbonation can increase feelings of fullness after a meal, which may help with appetite control and weight management.
Aids Swallowing: For some individuals with dysphagia, carbonated water has been shown to improve swallowing ability.
Hydration: Plain sparkling water is just as hydrating as still water and can be a more enjoyable alternative for those who find plain water unappealing.

Sparkling Water vs. Other Drinks: A Comparison


Feature	Plain Carbonated Water	Sugary Cola	Sparkling Mineral Water
Ingredients	Water, carbon dioxide	Water, sugar, phosphoric acid, flavors	Water, carbon dioxide (optional), natural minerals
Potential for Mineral Depletion	No	Possible with excessive intake due to phosphoric acid	No; can provide minerals
Impact on Dental Health	Minimally erosive over time; significantly less than soda	Highly erosive due to sugar and acid	Minimally erosive; mineral content may offer some protection
Hydration Level	As effective as still water	Less hydrating due to sugar and caffeine	As effective as still water, potentially with added benefits
Calorie Content	Zero	High	Zero

Conclusion

The evidence is overwhelmingly clear: plain carbonated water does not deplete minerals from your body and poses no threat to bone health. The myth is based on a misunderstanding and misattribution of the negative effects associated with phosphoric acid and high sugar content found in many soft drinks. In fact, switching from sugary sodas to plain sparkling water can be a beneficial step toward better health, offering the same hydration as still water with additional digestive benefits. While dental health requires some moderation, simple precautions like using a straw can help protect tooth enamel. Enjoy your bubbly beverage with confidence, knowing you are not compromising your body's mineral balance.

For more information on bone health, you can consult reputable sources like Harvard Health's article on the matter.

Frequently Asked Questions

No, plain carbonated water does not deplete your body's minerals. The myth is a result of confusing it with sugary colas that contain phosphoric acid, an ingredient sometimes linked to low bone density in certain studies.

No, sparkling water is not bad for your bones. Scientific studies have shown no negative effects on bone health from consuming carbonated water. In fact, some naturally carbonated mineral waters can even provide beneficial minerals like calcium and magnesium.

While insufficient water intake is a risk factor for kidney stones, drinking carbonated water specifically is not known to have a negative impact. In general, staying hydrated with any type of water is crucial for prevention.

Plain sparkling water is minimally erosive compared to sugary drinks, but its slight acidity from carbonic acid can potentially affect enamel over time with heavy consumption. To minimize risk, drink in moderation, use a straw, and rinse with plain water afterward.

Not necessarily. Sparkling mineral water comes from a natural spring and contains naturally dissolved minerals. Many are also carbonated. Simple carbonated water (seltzer) is just plain water with added CO2 and no minerals.

For some people, the carbon dioxide gas in sparkling water can cause a temporary feeling of gas or bloating. If you are prone to bloating, especially with conditions like IBS, it might be better to opt for still water.

Yes, plain carbonated water is just as effective at hydrating you as still water. It consists almost entirely of water, and the carbonation does not interfere with its hydrating properties.