If you have a soft drink daily, write an obituary for your bones

We all know that a can of soft drink can wreak havoc on our bodies, yet many of us are still willing to take the risk. For some, a meal feels incomplete without a fizzy companion, and they find comfort in believing that a ‘diet’ or ‘sugar-free’ label means fewer consequences—or none at all.
But is that really true?
A seven-year follow-up study by the National Library of Medicine suggests that high consumption of soft drinks is associated with an increased risk of fractures. Another study from The American Journal of Clinical Nutrition indicates that cola consumption may adversely affect bone mineral density.
While the effects of sugar in carbonated drinks—like weight gain, heart disease, diabetes, and tooth decay—are well known, their impact on bone health often goes unnoticed. Yet, this is one of the most serious risks that warrants more attention.

While the sugar content of cold drinks is often discussed, no one talks about how the beverage affects bone health. (Photo: Unsplash)

Most soft drinks contain two key ingredients: caffeine and phosphoric acid. To disguise the tartness of the acid, sugar is often added in large quantities (which is another red flag).
While caffeine can interfere with calcium absorption, phosphoric acid may increase the risk of calcium loss, which is essential for maintaining strong bones. So, when you sip on that can of Coca-Cola, you might be compromising your bone density without even realising it.
Dr Ramkinkar Jha, chief and unit head of orthopaedics at Artemis Hospitals, Delhi, explains, “Caffeine and phosphoric acid, both found in many soft drinks, can negatively affect bone density. Caffeine may hinder calcium absorption, leading to decreased bone mineral density, especially in those with lower calcium intake. Meanwhile, phosphoric acid, often present in colas, can increase the risk of calcium loss through urine, potentially causing a calcium deficit. The combination of these factors can contribute to weaker bones over time.”
Shivangi Borkar, head of the department of physiotherapy, PD Hinduja Hospital and MRC Mahim, adds, “Caffeine lowers blood levels of inositol, a protein crucial for calcium metabolism. With less inositol, the kidneys eliminate more calcium, and the body absorbs less calcium through the intestine. The carbonation process in soft drinks forms carbonic acid, which alters gastric acidity and reduces nutrient absorption. The phosphoric acid and aspartame in soft drinks decrease pH, potentially leading to bone demineralisation and reduced bone density.”
“High sugar intake may lead to increased insulin levels, which can promote calcium excretion via the kidneys,” says Dr Jha.
Additionally, when someone is addicted to sugary sodas and has copious amounts of them daily, the consumption of nutritious beverages like milk, buttermilk or juices takes a backseat, which by default reduces overall calcium intake, potentially leading to lower bone mineral density and higher fracture risk over time.

Soft drinks create conditions that force your body to lose it resulting in conditions like osteoporosis. (Photo: Unsplash)

Your body needs calcium, and if it’s not getting enough from your diet, it will start pulling it from your bones. Soft drinks don’t provide calcium but can create conditions that force your body to lose it. Over time, this can lead to weaker bones, making you more susceptible to fractures and conditions like osteoporosis.
Women are more likely to develop osteoporosis than men due to a number of factors like bone density and estrogen levels. This means that if you are a woman and are addicted to these sugary soft drinks, you better watch out.
Oestrogen plays a protective role in bone health, but as women age, levels drop, and the risk of bone thinning increases. Consuming soft drinks regularly could accelerate this process, especially if they are not getting enough calcium and Vitamin D from other sources.
Dr Kiran Kharat, senior consultant orthopaedic surgeon at Ruby Hall Clinic, Pune, explains, “The daily consumption of soft drinks is particularly harmful for children, adolescents, and elderly individuals. Teenagers, in their crucial years of development, need ample calcium to build bone density, and consuming soft drinks during this period can hinder that. Others at risk include postmenopausal women, whose bone mineral density naturally declines with age. This decline can be worsened by poor calcium absorption and increased bone fragility.”

The daily consumption of soft drinks is particularly harmful for children, adolescents, and elderly individuals. (Photo: Unsplash)

You might think switching to sugar-free versions solves the problem, but it’s not that simple. Many diet sodas still contain phosphoric acid and caffeine, so the potential for bone damage remains. Moreover, there’s some evidence to suggest that artificial sweeteners can alter gut bacteria, which might indirectly affect bone health by interfering with nutrient absorption.

Many diet sodas contain phosphoric acid and caffeine, so the potential for bone damage remains even if the sugar doesn’t. (Photo: Unsplash)

“Although diet sodas are free of real sugar, they still contain caffeine and phosphoric acid, which can contribute to reduced calcium levels, ultimately affecting bone health. Researchers suggest that these ingredients are just as detrimental to bone density in diet sodas as they are in regular ones. So, even if the sugar is missing, the risk remains,” says Dr Kharat.
You might already know it, but it’s time to truly understand that even a small glass of soft drink (every day or very often) may seem harmless, but over time, the effects add up. Therefore, try starting with limiting your intake of soft drinks and gradually quit altogether.