Soda has been linked to depriving your body of the calcium it needs. Both the phosphorus and the caffeine inside a soda beverage can begin to deplete your calcium stores. However, the problem may extend beyond soda. Rather than focusing on one aspect of your diet, you must look at the whole picture. A little soda won't hurt the calcium in your body as long as you are not sacrificing your overall nutrition for soda.
Phosphorus
According to Joy Bauer, M.S., R.D., some health professionals believe that the phosphoric acid in soda may be to blame for the depletion of calcium soda can cause. This may be due to the fact that phosphorus can strip calcium from the bones or because phosphorus can interfere with calcium metabolism. Another theory is that the ratio of phosphorus to calcium must be in a controlled amount and soda may increase phosphorus too much.
Caffeine
Caffeine may be partly to blame for depleting the body of calcium. Most sodas contain caffeine, which can increase the urinary output of calcium, according to a study conducted by the Creighton University Osteoporosis Research Center in 2006. Researchers analyzed the urine of 32 individuals who drank sodas with different levels of caffeine. This analysis lasted a month and showed that the higher the caffeine content, the more calcium was excreted in the urine.
Expert Insight
The study conducted by the Creighton University Osteoporosis Research Center in 2006 did determine that soda consumption with caffeine can increase calcium excretion. However, scientists believe that the amount excreted is not enough to cause serious damage. Rather, it is when soda replaces healthier beverages that this calcium excretion can matter. Head researcher Dr. Robert P. Heaney suggests that you should not replace healthy drinks like milk and orange juice with soda. Eat and drink an overall healthy diet adequate in the nutrition, including calcium, that your body needs.
Your Needs
Inadequate intake of calcium or loss of calcium inside your body can negatively affect your health. Too little calcium can compromise your skeletal system and leave you vulnerable to weak and porous bones. The National Osteoporosis Foundation recommends that adults under the age of 50 take in 1,000 mg of calcium per day. Those over 50 need to increase calcium intake to 1,200 mg per day. Drinks like fortified orange juice, vegetable juice and milk contain a significant amount of calcium.
Member Comments