"Many drinks marketed as healthy or low-calorie may contain ingredients that can be harmful to the body over time," says Dr. Don Thushara Galbadage, Ph.D., MPH, an associate professor of applied health sciences at Texas Christian University. "Understanding their real effects helps consumers make informed decisions and avoid nutrient imbalances or metabolic disruptions."
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What ‘Cancels Out’ Calcium Absorption?
Doctors warn that diet sodas can make it harder for the body to absorb calcium, potentially leading to low levels of this vital mineral. "Diet sodas often have phosphoric acid," says Dr. Raj Dasgupta, MD, the chief medical advisor for Sleepopolis. "This acid can make it harder for your body to absorb calcium and may even pull calcium out of your bones. Over time, this can weaken bones, especially if soda replaces milk or other calcium-rich drinks."
Speaking of which, a 2020 Nutrients study found that soft drink consumption was linked with higher odds of fractures.
Diet soda can reduce the body's calcium levels, which may come as a surprise given that they're often marketed as "healthy" because they don't have calories or added sugars. "These products often appeal to a wider audience because they seem 'better' than regular soda, but the ingredients inside can interfere with vitamin and nutrient absorption," warns Dr. Oyinkansola Awodiya, MD, a board-certified internal medicine physician and founder of Ohonay Health. "Over time, this can impact bone health, metabolism and overall wellness."
What Happens if You Drink Diet Soda Excessively
Ever wonder why diet sodas taste so tangy? It's the phosphoric acid. While the taste buds may lap it up, it makes it harder for the bones to do the same with calcium.
He notes that phosphoric risk is an issue if the body is already low on calcium. In people with normal calcium levels, a diet soda here and there is likely fine (at least from a bone health standpoint). However, he says postmenopausal women and people with hypoparathyroidism are at higher risk for low calcium, so they'll want to be particularly mindful of diet soda consumption.
2. Caffeine makes you pee (out calcium)
"Caffeine is a mild diuretic, meaning it increases urine production," Dr. Galbadage explains. "This can lead to small but measurable calcium losses through urine. Frequent consumption of caffeinated diet sodas compounds this effect, especially if dietary calcium intake is already low."
4. Diet soda can affect gut health
You may not associate gut health with strong bones, but your body's systems work together as a team. "Artificial sweeteners in diet sodas can negatively affect gut health, which may disrupt the body’s ability to absorb calcium and other key nutrients effectively," Dr. Awodiya adds.
5. You may drink fewer bone-supporting beverages
"People who drink a lot of diet soda often drink less milk or water," Dr. Dasgupta says. "That means they may get less calcium overall and miss out on drinks that help keep minerals in balance. Over time, this can lower calcium levels and harm bone health."
"Calcium is essential for bone and tooth strength, muscle contraction, nerve function, and blood clotting," Dr. Galbadage states.
Osteopenia or osteoporosis (weakened bones)Increased fracture riskMuscle cramps or spasmsLong-term skeletal issues (if the deficiency begins early in life)
Related: This Is Hands-Down the Best High-Protein Snack for Weight Loss, According to Registered Dietitians
How Much Calcium Do I Need per Day?
Adults aged 19 to 50 years old (including those who are pregnant/breastfeeding): 1,000 mg Men aged 51 to 70 years old: 1,000 mgWomen aged 51 to 70 years old: 1,200 mgAdults aged 71 years and older: 1,200 mg
Doctors recommend a food-first approach to calcium intake. Dr. Dasgupta says excellent calcium sources include:
Dairy (milk, yogurt and cheese)Fish (Salmon and sardines with bones)Leafy greens (kale, bok choy and collard greens)Beans and nuts (white beans and almonds) Fortified foods (cereals and orange juice with added calcium, though be mindful of the excess sugar in the OJ)"Excessive calcium greater than 2,000-2,500 mg per day has risks," Dr. Scuderi warns.
Kidney stonesCardiac issuesConstipationStomach pains
"It is very important to understand these risks are higher with supplementation and not with the calcium that you consume [through food]," he notes. "Discuss your calcium supplementation with your family physician to ensure you are taking safe levels and to discuss ways to ensure you are getting adequate calcium from your diet."
Related: Cardiologists Are Begging You To Make This One Popular Beverage Swap
Sources:
Dr. Don Thushara Galbadage, Ph.D., MPH, an associate professor of applied health sciences at Texas Christian UniversityType 2 Diabetes. CDC.Dr. Raj Dasgupta, MD, the chief medical advisor for Sleepopolis High Consumption of Soft Drinks Is Associated with an Increased Risk of Fracture: A 7-Year Follow-Up Study. Nutrients.Dr. Oyinkansola Awodiya, MD, a board-certified internal medicine physician and founder of Ohonay HealthDr. Christopher Scuderi, DO, FAAFP, a family physicianNon-nutritive sweetened beverages versus water after a 52-week weight management programme: a randomised controlled trial. International Journal of Obesity.Calcium. National Institute of Health's Office of Dietary Supplements.Hence then, the article about this popular healthy drink could be depleting your calcium levels experts warn was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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