Does Soda Destroy Calcium? Separating Fact from Fizz

October 12, 2025 •

4 min read

According to a meta-analysis, regular consumption of sugar-sweetened beverages is inversely related to bone mineral density, a factor critical for bone strength. While it's a popular concern, the idea that soda directly “destroys” calcium is a myth; the reality is a more complex story involving several factors.

Quick Summary

The consumption of soda, especially certain colas, is linked to reduced bone mineral density, particularly in women and adolescents. The primary culprits are phosphoric acid and caffeine, which can interfere with calcium balance, combined with the displacement of calcium-rich drinks from the diet.

Key Points

Indirect Impact: Soda does not directly destroy calcium, but excessive consumption of certain types, especially colas, can negatively affect bone health.
Phosphoric Acid: Dark colas contain phosphoric acid, which can interfere with the body's calcium-phosphorus balance, contributing to lower bone mineral density over time.
Caffeine's Role: High caffeine intake can increase calcium excretion through urine, but this effect is generally minor and manageable with adequate dietary calcium.
Nutritional Displacement: A major concern is that soda replaces healthier, calcium-rich drinks like milk, leading to an overall deficiency, particularly in adolescents.
Carbonation is Safe: The carbonation itself (the bubbles in sparkling water) has not been shown to be harmful to bones. Plain sparkling water is a safe alternative.

The Culprits in Your Can: Phosphoric Acid and Caffeine

When people ask, "Does soda destroy calcium?" they are often thinking about the acidic nature of these beverages. While a low pH environment can affect mineral absorption, the primary concern lies with specific additives rather than the simple presence of carbonation. The process of making carbonated water involves adding pressurized carbon dioxide, which creates weak carbonic acid. However, research suggests that plain carbonation alone does not harm bones.

The Phosphorus Problem

The main issue with some soft drinks, especially dark-colored colas, is their high content of phosphoric acid. Phosphorus is an essential mineral for bone health, but the key is balance with calcium. The body tightly regulates the ratio of calcium to phosphorus.

Impact on Calcium Levels: Excessively high intake of phosphorus, especially in a form that the body absorbs rapidly (like the additive in soda), can disrupt the normal calcium-phosphorus balance. The body may try to compensate for this imbalance, leading to changes in calcium metabolism.
Bone Density Concerns: Studies have linked high cola consumption to lower bone mineral density (BMD), particularly in women. While some theories suggest a direct effect, it's more likely a combination of factors. One study noted that non-cola carbonated drinks did not show a similar effect on BMD.

The Caffeine Connection

Another ingredient in many sodas that impacts calcium is caffeine. High intake of caffeine can have a mild diuretic effect, increasing the amount of calcium excreted through urine.

Moderate vs. High Intake: The effect of moderate caffeine intake on bone health is considered minimal and can be easily offset by consuming adequate calcium. However, very high caffeine doses, such as 800 mg over several hours, have been shown to significantly increase calcium loss in urine.
Interaction with Vitamin D: Some research also suggests that caffeine can interfere with the function of vitamin D, which is vital for calcium absorption from the intestines.

The Displacement Effect: What You’re Not Drinking

Perhaps the most significant impact soda has on bone health is an indirect one: nutritional displacement. When people, especially children and adolescents, choose soda as their primary beverage, it often replaces healthier, calcium-rich drinks like milk or fortified juices. This is particularly concerning during puberty when peak bone mass is being established. Insufficient calcium intake during these critical years can lead to lower bone density and increase fracture risk later in life.

Soda vs. Sparkling Water: A Crucial Distinction

It is important to differentiate between sugary, additive-filled colas and plain sparkling water. Plain sparkling water contains only carbonated water and does not have the phosphoric acid or high sugar content found in many sodas.

Plain Sparkling Water: Research indicates that plain sparkling water does not pose a risk to bone health and is a much healthier alternative to soda. Some mineral waters even contain naturally occurring calcium and magnesium, which can be beneficial.
Flavored Sparkling Water: While plain is best, flavored options are still better than regular soda. However, it's wise to check the label for added sugars, citric acid, or high sodium levels, as these can have their own health impacts.

What the Research Shows: Observational Studies

Numerous studies have investigated the link between soft drink consumption and bone health, yielding a few consistent findings:

Bone Mineral Density (BMD): Several studies have found a correlation between high soda consumption and lower bone mineral density. This effect is often more pronounced in women and adolescents who drink colas regularly.
Fracture Risk: Some observational studies have also found an association between soft drink consumption and an increased risk of bone fractures.
Dietary Context: These studies often highlight that the overall dietary context is crucial. The negative outcomes are most strongly associated with high soda intake coupled with low calcium consumption.

Comparison of Common Beverages


Feature	Cola	Plain Sparkling Water	Milk	Plain Water
Phosphoric Acid	High	None	None	None
Caffeine	Often high	None	None	None
Sugar	High (in regular)	None	Natural (lactose)	None
Calcium	None	Varies (some mineral water)	High	None
Bone Impact	Potential negative effect with excessive intake due to phosphoric acid and caffeine	Generally safe; mineral water may be beneficial	Excellent for bone health	Excellent for hydration; no impact on calcium

Protecting Your Bones: Healthy Habits

Lifestyle Choices for Strong Bones

Ensure Adequate Calcium: Meet your daily recommended intake of calcium through dietary sources like dairy products, fortified plant milks, and leafy greens. Check out resources from the Bone Health and Osteoporosis Foundation for reliable information on meeting your needs.
Get Enough Vitamin D: Vitamin D is crucial for absorbing calcium. Get vitamin D from sunlight exposure, fortified foods, or supplements.
Limit Soda Intake: Reduce your consumption of soda, especially dark colas. Choose healthier alternatives more frequently.
Stay Active: Engage in weight-bearing exercises like walking, running, and strength training. This helps build and maintain bone density.

Healthier Beverage Alternatives

Water: The best choice for hydration, with no calories, sugar, or additives.
Plain Sparkling Water: A refreshing, fizzy option without the added chemicals of soda.
Flavored Seltzer: Add fresh fruit, herbs, or a splash of citrus to plain sparkling water for flavor without the sugar.
Milk: An excellent source of calcium and vitamin D.
Herbal Tea: A soothing, flavorful, and caffeine-free alternative.

Conclusion

To be clear, soda does not literally dissolve calcium from your bones. However, excessive consumption, particularly of cola-based drinks, can negatively affect bone health by contributing to calcium loss through urine (due to caffeine) and disrupting the body's mineral balance (due to phosphoric acid). The larger issue is that soda often replaces nutritious beverages, leading to a calcium deficit that is especially harmful for developing bones. By choosing healthier alternatives, managing overall diet, and incorporating weight-bearing exercise, you can protect your bone health and still enjoy a fizzy drink in moderation without worry.

Frequently Asked Questions

Yes, moderate and occasional soda consumption is unlikely to cause significant harm to bone health, especially if your diet is otherwise rich in calcium and vitamin D.

Some studies suggest that diet soda may also be associated with reduced bone mineral density, possibly due to the phosphoric acid and caffeine content found in many diet colas, though the evidence is mixed and less clear than with sugary drinks.

The most significant impact is often indirect: soda displaces the consumption of healthier, calcium-rich beverages like milk, leading to insufficient calcium intake, which is critical for maintaining bone density.

Plain sparkling water or seltzer is not bad for your bones. Some mineral waters may even contain bone-supporting minerals like calcium and magnesium.

Dark colas contain phosphoric acid, a key ingredient linked to potential negative effects on calcium balance. Non-cola sodas generally lack this ingredient, and studies have shown they do not have the same negative correlation with bone mineral density.

You can mitigate potential negative effects by ensuring you get the recommended daily amount of calcium and vitamin D. Adding a tablespoon of milk to your coffee, for instance, can help offset any minor calcium loss from caffeine.

Yes, adolescents are particularly vulnerable because their bones are rapidly developing and establishing peak bone mass. Displacing milk with soda during this crucial period can have long-term consequences for bone density.