Does Soda Deplete Vitamin D? The Surprising Truth

November 24, 2025 •

4 min read

According to research published in Nutrients, a higher intake of colas was associated with lower mean levels of circulating vitamin D in premenopausal women. The relationship between soda and vitamin D levels is not a simple direct depletion but involves several indirect and complex nutritional and lifestyle factors.

Quick Summary

High consumption of soda, particularly cola, is linked to lower circulating vitamin D levels through indirect mechanisms involving phosphoric acid, fructose, and caffeine. The habit often displaces nutrient-rich drinks like milk, further exacerbating the issue. These factors, alongside associations with higher BMI, create an environment where low vitamin D is more likely to occur.

Key Points

Indirect Effect: Soda doesn't directly destroy vitamin D, but high consumption creates several indirect challenges to maintaining healthy levels.
Mineral Imbalance: Phosphoric acid, particularly in colas, can disrupt the crucial calcium-phosphorus balance, weakening bones and affecting calcium absorption.
Fructose Impact: Chronic, high-fructose intake may negatively affect the liver and kidneys, which are essential for metabolizing vitamin D.
Nutrient Displacement: The habit of drinking soda often replaces nutrient-rich beverages like fortified milk and juices, directly reducing vitamin D and calcium intake.
Obesity Connection: High soda intake is linked to higher BMI, and obesity is a known risk factor for lower vitamin D levels due to storage in fat cells.
Protect Your Health: Minimizing soda consumption, increasing dietary vitamin D and calcium, and getting safe sun exposure are key steps for mitigating these risks.

The Indirect Impact: It’s Not a Simple Depletion

Many people wonder if soda directly 'eats' away at their body's vitamin D stores. The truth is more nuanced. Drinking soda doesn't instantly destroy the vitamin, but regular, high consumption can interfere with the body's ability to maintain healthy vitamin D levels. The primary mechanisms are indirect and related to other ingredients and health outcomes associated with excessive soda intake.

The Phosphoric Acid and Calcium Imbalance

Many colas contain phosphoric acid, which acts as a flavor enhancer and preservative. The theory is that this high phosphate load can negatively affect the body's calcium-phosphorus balance. Calcium and vitamin D are intricately linked; vitamin D is essential for the body to absorb calcium. When the mineral balance is disrupted, it can trigger the body to draw calcium from the bones to compensate. While some experts suggest the impact of phosphoric acid alone is physiologically trivial, particularly if overall calcium intake is adequate, its effect is most pronounced in those with low overall calcium intake or other pre-existing health conditions. Excessive phosphorus has a high bioavailability from food additives like phosphoric acid, and chronic intake can impair bone health.

The Sugar Connection

Most sodas are loaded with high-fructose corn syrup, and excessive sugar intake has been implicated in negative health outcomes. Chronic, high-fructose intake has been shown to potentially harm the liver and kidneys, the primary organs responsible for metabolizing vitamin D into its active form. A study in rats showed that those fed fructose had a significantly lower concentration of 25(OH)D compared to those fed glucose, suggesting an adverse effect on vitamin D metabolism. While animal studies don't always translate directly to humans, the mechanism warrants consideration, especially given the epidemic of high-sugar consumption.

Caffeine and Increased Excretion

Many sodas, especially colas, contain caffeine. Caffeine is a diuretic that can increase urinary calcium excretion. A 2021 study by the University of South Australia found that a high dose of caffeine (800mg over six hours) increased urinary calcium loss significantly in healthy adults. Although some research suggests a compensatory drop in calcium excretion later in the day, high, consistent intake could still pose a risk over time, especially for vulnerable groups like adolescents and postmenopausal women. The effect is particularly concerning when paired with a low-calcium diet.

The Displacement Theory

Perhaps the most significant factor linking soda consumption to poor vitamin D status is the displacement of healthier beverages. When people drink large quantities of soda, they often replace more nutrient-dense drinks like milk, fortified juices, or water. Milk is often fortified with vitamin D and is a primary source of calcium in many diets. Replacing it with a nutrient-poor beverage directly reduces the intake of essential vitamins and minerals needed for bone health, including both calcium and vitamin D. This effect is particularly noted in adolescents and young women.

Obesity and Reduced Bioavailability

There is a strong correlation between high sugar-sweetened beverage consumption and higher body mass index (BMI). Obesity is a well-established independent risk factor for lower vitamin D levels. This is because vitamin D is a fat-soluble vitamin. In individuals with higher body fat, vitamin D gets stored in fat cells, making less of it available in the bloodstream for the body to use. A 2023 study found that BMI may mediate the inverse relationship between soda intake and vitamin D levels, meaning that part of soda's negative effect is explained by the weight gain it causes.

A Closer Look at Research: Cola vs. Non-Cola Sodas


Feature	Cola Sodas	Non-Cola Sodas	Key Research Findings
Phosphoric Acid	High concentration	Generally absent or lower	Stronger link to lower BMD and disrupted calcium balance in colas
Caffeine	Often contains high caffeine	Content varies, often caffeine-free	Caffeine increases urinary calcium loss, compounding the risk
Sugar Impact	High levels of fructose	Often contain high fructose corn syrup	Excessive fructose intake is hypothesized to interfere with vitamin D metabolism
Bone Mineral Density (BMD)	Associated with lower BMD in women	No significant link found in some studies	Negative impact of colas likely due to combination of factors

Protecting Your Vitamin D Levels

To counteract the potential negative effects of soda and maintain healthy vitamin D levels, consider these actionable steps:

Reduce Soda Intake: Minimize or eliminate high-sugar and high-cola consumption, opting for healthier alternatives like water, unsweetened tea, or fortified milk.
Prioritize Calcium-Rich Drinks: Choose beverages like milk or fortified plant-based alternatives to ensure adequate calcium and vitamin D intake.
Get Sunlight Exposure: Aim for safe, moderate sun exposure, which is the body's most effective way of producing vitamin D.
Eat Vitamin D-Rich Foods: Incorporate foods naturally high in vitamin D into your diet. Good sources include:
- Oily fish (salmon, mackerel, sardines)
- Fish liver oils
- Egg yolks
- Beef liver
- Certain mushrooms
Consider Supplementation: If your dietary intake and sun exposure are insufficient, a vitamin D supplement may be necessary. Always consult a healthcare provider before starting a supplement regimen.

Conclusion: The Final Verdict on Soda and Vitamin D

While soda does not directly destroy vitamin D, heavy and regular consumption creates a perfect storm of indirect factors that contribute to lower vitamin D levels and compromised bone health. This is particularly true for colas, which contain a problematic trio of phosphoric acid, sugar, and caffeine. The cumulative effect of these components, combined with the displacement of healthier drinks like milk, can lead to a negative impact on vitamin D status. Reducing soda consumption and focusing on a balanced diet rich in vitamin D and calcium is a proactive strategy for protecting your overall health and strengthening your bones. For more information on vitamin D, consult authoritative sources such as the National Institutes of Health (NIH).

Frequently Asked Questions

Studies on diet soda and vitamin D have shown mixed results. While they lack sugar, some still contain phosphoric acid and caffeine, which may have some effects on mineral balance. The displacement of nutrient-rich beverages is also a relevant factor for diet soda drinkers.

Plain sparkling water generally has no known negative effect on vitamin D levels or bone density. Any concerns are typically linked to additives like sugar, phosphoric acid, or caffeine found in flavored sodas, not the carbonation itself.

Yes, adolescents, postmenopausal women, and those with a habitually low-calcium diet or pre-existing conditions may be more vulnerable to the negative impacts of high soda consumption on bone health and vitamin D status.

There is no universally defined threshold, but studies often link high consumption—such as more than three servings of cola per week—to negative effects. Consistent, daily consumption is associated with the highest risk.

Reducing soda consumption can help reverse negative trends in vitamin D levels, especially when combined with a healthier diet rich in vitamin D and calcium, and increased sun exposure. Improvement will likely be gradual and dependent on overall lifestyle changes.

Vitamin D is crucial for calcium absorption in the intestines. Without adequate vitamin D, the body cannot effectively absorb calcium, leading to the risk of drawing calcium from the bones to maintain blood calcium levels.

No, cola sodas appear to be more detrimental due to their combination of phosphoric acid and caffeine, which can disrupt mineral balance. Non-cola and caffeine-free sodas may have less impact, although the effect of high sugar remains a concern.