Folks concerned about osteoporosis often add calcium and vitamin D to their diets, but these supplements could hurt your bone health rather than help if not taken as needed. Dr. Liz Matzkin, associate professor at Brigham and Women’s Hospital in the Department of Orthopedic Surgery in Boston, explained: “Although calcium and Vitamin D is important to maintain bone health, exceeding the recommended doses per day can backfire and be harmful rather than beneficial. Calcium and vitamin D requirements are age dependent, so make sure you are aware of the optimal dose for you.”
Just like alcohol, the idea isn’t abstention but moderation. “Caffeine has been shown to increase calcium loss and decrease calcium absorption, both of which negatively influence bone health,” Matzkin said. “Consider decaffeinated coffee or tea options if you just need something to warm you up or, even better, a tall glass of water.”
Soda, particularly cola, is also a culprit of bad bone health. A 2006 comparative study found that drinking cola (including diet versions!) was associated with significantly lower bone mineral density in women. The level of consumption is related to the problem: The more cola the women drank, the more significant its impact.
“Soda contains sugars and can also contain phosphoric acid and caffeine,” Matzkin said. “All of which fail to have any health benefits and, if consumed in large quantities, will result in negative health consequences.”
Beans, spinach and beets also contain anti-nutrients that can decrease calcium absorption, but soaking (in the case of dried beans) or cooking (for raw spinach and beets) lessens their impact, according to Waller. “Beans and wheat bran contain phytates, and spinach and beets contain oxalates that decrease calcium absorption as they bind to the calcium,” she said.
“As with almost all foods, moderation is key,” Matzkin said. “No need to completely eliminate wheat bran from the diet, but understanding that it can affect [calcium] absorption should prompt supplementation with other [calcium]-rich foods.”
