Can Drinking Carbonated Water Lower Bone Density? A Doctor Separates Fact From Fiction
Plus discover the best drinks to keep your bones strong and prevent osteoporosis
Some risk factors for osteoporosis or weak and brittle bones are not preventable—genetics, hormone changes during menopause and aging, to name a few. We can try to limit falls, injuries, smoking and excessive alcohol consumption, which negatively impact bone health. But what about the debate on how drinking carbonated water might affect bone density? Is there any merit to avoiding carbonated beverages to keep your bones strong?. We asked our experts how adequate hydration affects bone density and whether carbonated water may pose a risk.
Can carbonated water decrease bone density?
It can be easier and more enjoyable to stay hydrated by sipping something fizzy like sparkling or seltzer water. However, some have sounded the alarm about the implications of phosphoric acid, which has been debated as a potential osteoporosis risk factor.
The good news: experts say the science is too inconclusive to be considered significant. Additionally, most plain sparkling water does not contain phosphoric acid, as the bubbles are a product of carbon dioxide (not the acid). Phosphoric acid is a chemical most often found in carbonated flavored soft drinks like soda.
Woman's World Answers
“People often confuse carbonated water with sodas, but plain sparkling water doesn’t hurt your bones,” confirms Raj Dasgupta, MD, Chief Medical Advisor for Fortune Recommends Health. “The real issue is with sodas containing phosphoric acid, which can reduce calcium in your body. As for your teeth, unflavored carbonated water is fine, but flavored ones with added acids can slowly wear down your enamel.”
If this is something you’re concerned about, double check the contents of a beverage that contains flavors, sweeteners and other additives.
What the science says on carbonated water and bone density
A small clinical trial published in the British Journal of Nutrition in 2005 found that healthy postmenopausal women who drank 34 ounces of sodium-rich sparkling water daily for eight weeks had better calcium retention than those drinking plain mineral water. There were no evident negative effects on bone health amongst the sparkling water group, according to researchers.
In 2006, researchers at Tufts University performed a much larger study, examining data from 2,500 women and men between the ages of 49 and 69 involved in the Framingham Osteoporosis Study. They found that non-cola carbonated drinks were not associated with low bone mineral density.
Limiting soft drinks helps protect bone health
While carbonated water won’t affect bone density, Dr. Dasgupta cautions against drinking exorbitant amounts of soda and other flavored carbonated drinks. Phosphoric acid is a component of all colas and root beer to give them their flavor and keep bacteria from growing in the drinks, he explains. Unfortunately, it also likely interferes with calcium absorption, which is needed to preserve bone density.
Large amounts of caffeine in either soft drinks or coffee may also impact your calcium balance by increasing the amount of calcium lost in urine, Dr, Dasgupta adds. You can have these drinks as occasional treats, he says, but careful moderation is key to help reduce your risk of osteoporosis.
Drinks that help preserve bone density
Of course, there are plenty of other options that can actually help strengthen your bones. One that’s often overlooked is plain water, as hydration plays a major role in preventing bone loss.
“Water helps move essential minerals like calcium into your bones,” explains. Dr. Dasgupta. “If you’re dehydrated for too long, your body can’t do this as well, which could weaken your bones and make you more prone to fractures. Water is essential for bone remodeling, the process where old bone is broken down and replaced with new bone. Without enough hydration, this process can be disrupted, leading to weaker bones.”
Drinks rich in calcium and vitamin D are also important for bone health. Milk and fortified plant milks (like almond or soy with added calcium) are ideal options, says Dr. Dasgupta. Mineral water with calcium and magnesium can also be a good choice.
The bottom line on carbonated water and bone density
Plain carbonated water is mostly harmless, but you should still keep an eye on ingredient labels for flavored versions with added acids, says Dr. Dasgupta. And, no matter what you’re drinking, it’s crucial to also eat a balanced diet with enough calcium and vitamin D to support bone health.
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