Post: Can Caffeine Lower Your Magnesium Levels?

Olena Malik / Getty Images Caffeine is a natural stimulant found in over 60 plants. It can provide energy and alertness and act as a diuretic, helping the body eliminate fluids and certain electrolytes through urine.1

Magnesium is an electrolyte and mineral found in certain foods, medications, and supplements. It’s necessary for several body functions, including energy production, bone health, and muscle and nerve health.2

Caffeine’s diuretic nature may lower magnesium levels in the body, which can lead to unwanted side effects or complications. How Caffeine Affects Magnesium Levels

Whenever you eat, drink, or take medication, your body breaks down the product (usually in the intestines) and moves the nutrients into your blood. From there, the important nutrients are used wherever the body needs them.3

Caffeine is a diuretic that helps the body eliminate fluids and certain electrolytes and minerals through urine. Your body loses about 1.17 milliliters of water for every milligram of caffeine consumed.4 Diuretics may be useful in certain conditions, but there are risks associated with using them often.

Your kidneys regulate the magnesium in your body by keeping what it needs (or reabsorbing) and removing what is unnecessary through your urine. Diuretics cause your kidneys to eliminate more magnesium and reabsorb less.5 This can lead to low magnesium levels, also called hypomagnesemia or magnesium deficiency . Caffeine may also affect how well your intestines absorb and use magnesium, potentially lowering magnesium levels.4

There is conflicting data on whether magnesium loss gets better or worse if you regularly consume caffeine. Some researchers believe your body gets used to regular caffeine consumption, so you do not lose as much fluid. Others believe that regularly consuming caffeine makes you more likely to experience fluid and magnesium absorption issues.4

More research is needed to understand how caffeine affects magnesium levels. No studies have been completed in recent years that directly evaluate the interaction. Recommended Intakes of Caffeine and Magnesium

For most people, consuming no more than 400 milligrams of caffeine is considered safe.1 However, the effects of caffeine can vary based on a person’s sensitivity to caffeine and how quickly it is […]

Can Caffeine Lower Your Magnesium Levels?