The fizzy, refreshing taste of soda pop can be tough to resist -- but drinking too much of it has been linked with reducing bone density. While your bones feel solid, they are constantly breaking down and rebuilding themselves. Without enough calcium, your bones can become more porous, making them easier to break. Understanding how soda consumption may impact your bone health can help you avoid drinking too much.
Research
A 2003 research study at Tufts University, led by researcher Katherine L. Tucker, surveyed more than 2,500 adult men and women concerning their soda consumption habits. Tucker found women who consumed more than three 12 oz. servings of cola per day had lower bone density than women who had one serving or less of cola per day. Specifically, women who consumed more than three colas per day had 2.3 to 5.1 percent less bone mass than those who did not. The study also found that women consuming diet and caffeine-free cola beverages had similar results. Women who drank non-cola carbonated beverages, such as lemon-lime drinks, did not experience the same bone loss. Men also did not report loss of bone mass.
Theory
Tucker, the Tufts University researcher, theorized that the phosphoric acid present in cola beverages -- dark-colored sodas -- had a negative effect on women's bone mass. This is because excess phosphorus in your diet binds with calcium in your digestive tract, which keeps it from reaching your bones. Additionally, women who drank more colas were less likely to drink calcium-containing beverages like milk, which could positively affect their bone density. Tucker also found that men had different drink consumption levels than women -- such as tending to drink more alcohol than soda. Alcohol can, in moderation, have a protective effect on bone health, according to Tucker.
Phosphorus Intake
While some amount of phosphorus, such as that found in cola, is needed for your health, excess can be harmful to your bone health. If you are over the age of 30, the recommended daily allowance for phosphorus is 700 mg. Other phosphorus-containing foods include milk, yogurt, ice cream and cheese.
Phosphorus in Cola
The average 12 oz. serving of Coca-Cola, a cola beverage, has about 65 mg of phosphorus.. You may wish to limit how many colas you drink or switch to non-cola carbonated beverages if cola consumption is causing you to exceed your daily phosphorus intake.
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