Drinking carbonated beverages such as cola or soda with ramen can threaten both blood vessel and bone health simultaneously. The high sodium content in ramen and the phosphoric acid in carbonated drinks deplete calcium in the body twofold.
According to the National Health and Nutrition Examination Survey recently released by the Korea Disease Control and Prevention Agency, Koreans' calcium intake stood at only 69.1% of the recommended level for men and 61.5% for women, while sodium intake far exceeded the standard at 160.6% for men and 115.7% for women. An analysis by the Ministry of Food and Drug Safety also showed that Koreans' average daily sodium intake in 2023 was 3,136 mg, 1.6 times the World Health Organization (WHO) recommended level of 2,000 mg. Across all age groups except those 65 and older, ramen and kimchi ranked first and second as the top sources of sodium intake.
Sodium from ramen pulls calcium out with it when excreted through the kidneys. When phosphate from carbonated drinks joins in a state where calcium is already deficient, calcium absorption itself is blocked. Calcium and phosphorus must maintain a 1:1 ratio in the body, but this balance collapses when phosphoric acid is supplied in excess. Caffeinated carbonated drinks such as cola further increase calcium excretion in the kidneys and small intestine. Lee Ji-min, director of the Joint Center at Daedong Hospital, said, "Excessive sodium intake is often perceived only as a blood pressure issue, but the fact that sodium overload and calcium deficiency acting together can disrupt the body's calcium balance is relatively overlooked."
When calcium depletion continues, the body draws calcium from the bones to maintain blood calcium levels. When this process is repeated, bone density decreases, progressing from osteopenia to osteoporosis. According to domestic research, the average daily calcium intake of Korean adolescents is only 56.7% of the recommended amount, and the proportion of adolescents with calcium deficiency reaches 81.5%. Repeatedly consuming this combination during the period when bone formation is most active can affect skeletal health into adulthood.
The threat to blood vessels is also significant. Excessive sodium intake increases blood volume, placing pressure on blood vessel walls. The WHO warns that for every 6 g increase in salt-based sodium intake, the mortality rate from coronary heart disease rises 56% and from cardiovascular disease 36%. A single serving of ramen contains 1,700 to 1,900 mg of sodium, approaching the WHO's daily recommended limit in just one meal. According to the World Instant Noodles Association (WINA), Koreans consumed an average of 79 packs of ramen per person in 2024, the second highest in the world after Vietnam.
Simply changing the cooking method can significantly reduce sodium intake. Since 70 to 90% of the total sodium is contained in the soup powder, using only half can cut intake by 30 to 50%, and leaving the broth can reduce it by an additional 30 to 40%. Pairing ramen with water or milk instead of carbonated drinks can avoid excess phosphoric acid while also partially replenishing lost calcium.
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