An osteoporosis specialist on why cutting down on caffeine and cola can help your bone health
Julia Thomson of the UK’s Royal Osteoporosis Society outlines how these beverages could affect the body’s calcium levels
Some nutrients are well known for their beneficial effect on bone health.
Calcium, for example, is a vital mineral that’s predominantly stored in our skeleton—providing strength and structure.
Vitamin D is another, required to help the body absorb and use calcium effectively, and the macronutrient protein contributes to the renewal and rebuilding of bones as we age.
On the other hand, caffeine and cola are often highlighted as foods to avoid—especially as we get older and our bones naturally weaken.
The main issues associated with excessive caffeine or cola consumption is that they can lead to a mineral or nutrient imbalance.
In the case of caffeine, this might result in the body flushing out too much calcium through urine.
With cola, which contains phosphorus in the form of phosphoric acid, it could signal the body to release parathyroid hormone, drawing calcium out of the bones.
These risks are elevated for older adults and menopausal women, who are more prone to bone-weakening conditions.
Yet, Julia Thomson of the Royal Osteoporosis Society (ROS), the UK's largest national charity dedicated to improving bone health and beating osteoporosis, says the effect of caffeine in coffee, for example, is “only modest”.
“It may cause a slight imbalance between calcium intake and calcium loss from the body,” she expands.
Fizzy drinks, on the other hand, such as cola, may be detrimental if taken in excess.
“Our body needs some phosphorus for proper bone formation, but it needs to be taken in balance with calcium,” says Thomson.
“If phosphorus intake is high, this has been found to contribute to bone loss over time, especially when calcium intake is low.”
However, she adds, “it is not clear that it makes bones more prone to fractures”.
How much caffeine and cola is safe to consume?
Thomson is keen to stress that no foods or drinks are known to be explicitly “bad for your bones”.
But, the osteoporosis specialist nurse tells Fit&Well, “some things are best enjoyed in moderation”.
She says: “There is no specific safe [upper] limit for caffeine or cola drinks.”
If your calcium intake is low or you already have other risk factors for osteoporosis, she advises having no more than four cups of coffee a day.
“Bear in mind that strong coffee contains more caffeine,” she adds.
Instead, people should consider cutting down on caffeine and cola as part of a healthy, balanced approach to looking after their bones.
Reducing caffeine and cola drinks can also help encourage healthier drink choices that support overall nutrition and hydration.
“Drinking six to eight glasses of fluid a day is recommended,” says Thomson, recommending water, sugar-free drinks and especially lower-fat milk that all count towards that target.
At the same time, limiting highly processed foods, excess salt, sugary drinks and alcohol may help support overall health and wellbeing.
“Alongside regular impact and strength exercises, not smoking and drinking alcohol within recommended limits, these healthy habits can support stronger bones for years to come.”
If you’re at risk of osteoporosis or taking an osteoporosis medicine, Thomson recommends consulting your doctor to review your levels of calcium and vitamin D.
“Most adults need 700mg of calcium a day, including if you're pregnant,” she says. “And 10 micrograms (400 IU) of vitamin D a day.”
You can usually get all the vitamin D you need for your bones from sunlight in the summer, with dietary sources and supplements helping plug the gap the rest of the year.
To learn more about how to look after your bones as you age, the Royal Osteoporosis Society has created this helpful guide on food and supplements for bone health.
Julia Thomson is a nurse manager and senior osteoporosis specialist nurse based in Bath, UK, who works with the Royal Osteoporosis Society (ROS). She leads a specialist nursing team and oversees the organisation’s helpline, supporting people affected by osteoporosis across the UK. Thomson has extensive experience in patient education, service development and improving access to high-quality, evidence-based care. The ROS is the UK’s largest national charity, dedicated to improving bone health and beating osteoporosis.
