Common substances — such as sugar and caffeine — deplete the body's magnesium levels.
Drinking Coffee – Drinking coffee lowers your calcium and magnesium levels. Many people can be dependent on drinking coffee, and that is understandable, seeing its wide range of benefits from keeping us awake, and raising our body's levels of antioxidants. However, caffeine also comes with a price.
"The coffee isn't leeching the magnesium out," he explains. "The coffee itself [may reduce] your intestine's ability to absorb [magnesium], which over time can result in a magnesium deficiency." Another thing to note: Many of these studies are small or performed on rats, so the relationship still needs more study.
Carbonated beverages: Carbonated beverages, including seltzer water and soda, can lead to magnesium deficiency because the carbonic acid in these drinks binds magnesium, making it unavailable for absorption.
Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
You might have trouble absorbing magnesium from food if you drink too much alcohol, have kidney problems, take certain medicines, or have celiac disease or long-lasting digestive problems.
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
Caffeine in Foods & Drinks
Some contain antioxidants and other healthy phytochemicals. Cacao contains magnesium. However, all substances with caffeine do deplete magnesium. You may not want to quit drinking green and matcha teas, for example, or organic coffee (especially if you take it without sugar).
COFFEE DEPLETES THE BODY OF VITAL NUTRIENTS
Caffeine is also known to deplete the body of water, potassium, manganese, the vitamin B complex (which is important for stress) and vitamin A (essential for immunity). It also inhibits the absorption of iron and calcium.
Stress and anxiety: Magnesium plays an important role in regulating the body's response to stress. Chronic physical or mental stress depletes your body of magnesium, and low magnesium levels intensify stress — creating a vicious cycle.
Fruit juices such as orange juice, cherry juice, and watermelon juice are all good sources of magnesium, potassium, and phosphorus. According to the FNDDS, the average school container (124 grams) of 100% orange juice provides : 13.6 mg of magnesium.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
A blood test will be ordered to check your magnesium level. Normal range is 1.3 to 2.1 mEq/L (0.65 to 1.05 mmol/L). Other blood and urine tests that may be done include: Calcium blood test.
The claimed benefits of magnesium supplementation range from boosts in everyday wellness — better sleep, increased energy levels and improved mood — to specific health benefits, such as lower blood pressure, reduced risk of heart disease and improvement in migraines.
First of all, remember: Magnesium deficiency is very rare. If you are simply low on magnesium, you probably won't experience any the following symptoms. The earliest signs of magnesium deficiency include nausea, general fatigue, and a loss of appetite.
The use of chemicals, such as fluoride and chlorine, bind to magnesium, making the water supply low in the mineral, as well. Common substances — such as sugar and caffeine — deplete the body's magnesium levels.
Hypokalemia and Hyperkalemia
Magnesium depletion typically occurs after diuretic use, sustained alcohol consumption, or diabetic ketoacidosis.
Magnesium glycinate is one of the most absorbable forms of magnesium and has fewer GI side effects than other forms.
You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.
Aging is very often associated with magnesium (Mg) deficit. Total plasma magnesium concentrations are remarkably constant in healthy subjects throughout life, while total body Mg and Mg in the intracellular compartment tend to decrease with age. Dietary Mg deficiencies are common in the elderly population.