Do Carbonated Beverages Deplete Calcium?
Carbonated beverages come in many forms, such as seltzer water and soft drinks. Many doctors and dentists caution against drinking these in large amounts because of the ingredients they contain. Previously held beliefs that carbonated beverages can lower calcium levels in the body, weaken bones and increase the risk of breakages or chronic conditions like osteoporosis lack sufficient evidence.
Traditional Belief
Research does not support traditional beliefs that carbonated beverages drain the body of calcium or that the caffeine in certain drinks also prevents the body from properly absorbing calcium into the body and the bones 1.
Confirmed Effects
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Modern research has greatly diminished the perceived negative effects of carbonated beverages on your calcium levels. According to Health Services at Columbia University, research has found little, if any, relationship between the phosphorus found in carbonated beverages and the depletion of calcium from the body 2. The large amounts of sugar in carbonated beverages represent a much more influential culprit.
Replacing Calcium
If you allow carbonated beverages to replace calcium-containing drinks like milk, they can deplete your body's calcium levels. Milk, with its high amount of calcium, as well as other fortified calcium drinks, supports bone health. In addition to sugar, the sodium in carbonated beverages makes them an unhealthy choice. Limit your consumption of these beverages and eat several servings of of calcium-rich foods each day.
- If you allow carbonated beverages to replace calcium-containing drinks like milk, they can deplete your body's calcium levels.
- In addition to sugar, the sodium in carbonated beverages makes them an unhealthy choice.
Considerations
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If you do drink carbonated beverages and have concerns about your body's calcium intake, taking calcium supplements daily can bolster your body's health and improve bone density and strength. Take calcium in doses of 500 to 600 milligrams, spreading multiple doses out throughout the day, because the body does not absorb larger doses effectively. Check with your doctor beforehand to make sure calcium supplements will not adversely interact with medications or medical conditions.
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References
- Ask the Dietitian: Caffeine
- University of Maryland Medical Center: Calcium
- Brancaccio P, Limongelli FM, Paolillo I, D'aponte A, Donnarumma V, Rastrelli L. Supplementation of Acqua Lete® (bicarbonate calcic mineral water) improves hydration status in athletes after short term anaerobic exercise. J Int Soc Sports Nutr. 2012;9(1):35. doi:10.1186/1550-2783-9-35
- Tucker KL, Morita K, Qiao N, Hannan MT, Cupples LA, Kiel DP. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study. Am J Clin Nutr. 2006;84(4):936-42. doi:10.1093/ajcn/84.4.936
- Cheng R, Yang H, Shao MY, Hu T, Zhou XD. Dental erosion and severe tooth decay related to soft drinks: a case report and literature review. J Zhejiang Univ Sci B. 2009;10(5):395-9. doi:10.1631/jzus.B0820245
- Saha L. Irritable bowel syndrome: Pathogenesis, diagnosis, treatment, and evidence-based medicine. World J Gastroenterol. 2014;20(22):6759-73. doi:10.3748/wjg.v20.i22.6759
- Cozma-petruţ A, Loghin F, Miere D, Dumitraşcu DL. Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients!. World J Gastroenterol. 2017;23(21):3771-3783. doi:10.3748/wjg.v23.i21.3771
- Bachus T. American Council on Exercise. 4 Easy Ways to Drink More Water. Published March 2, 2016.
Writer Bio
Hannah Rose is a professional writer who is also preparing a doctoral dissertation focusing on program development. She received her Master of Arts in psychology in May 2011 and is pursuing her Doctor of Psychology at George Fox University with a focus on clinical psychology. She also works as a primary care therapist for a family medical clinic.