What Happens When You Add Magnesium to Your Coffee

On social media, some people suggest adding magnesium to coffee, saying it can offset the jitters, energy dips, and anxiety that caffeine sometimes causes. Although there is no evidence that this is possible, the combination of the two could have other effects.

In theory, the coffee-magnesium combination makes sense. Caffeine is a stimulant and can make people jittery, anxious, or even a little sick to their stomach if they are sensitive to it or have had too much. Magnesium, on the other hand, has relaxing properties and is often touted for reducing anxiety and improving sleep.

However, although some clinical trials suggest that magnesium may have these effects, the benefits are generally small, said Morgan Walker, MS, RD, LDN, a sports dietitian and assistant professor at Lebanon Valley College. Health.

As for the claim that magnesium can negate the stimulating effects of coffee, there is simply no scientific evidence to support it. “There isn’t enough research to say definitively that it can compensate for caffeine-induced nervousness, tension, or sleep disruptions,” Walker said.

Additionally, magnesium isn’t absorbed for four to six hours, while caffeine typically takes effect within 30 minutes, noted Erin Barrett, PhD, senior director of scientific affairs at Shaklee, a supplement company.

Taking magnesium with coffee is unlikely to have any unique positive effects, experts say, but it’s possible that it may actually have a negative effect: reducing absorption of the mineral.

Caffeine is a diuretic, meaning it helps your kidneys get rid of excess water and salt. “Some studies have shown a temporary increase in urinary magnesium excretion after caffeine consumption,” Walker said. The effect is generally insignificant, she added, but could contribute to an overall drop in magnesium levels in people who consume large amounts of caffeine and don’t get enough through their diet.

Mixing caffeine with certain types of magnesium, such as magnesium sulfate, citrate and oxide, could also send you running to the bathroom, as both have a laxative effect, Barrett said.

For some people, it is necessary to consume more magnesium, which helps balance fluids and support the nervous system, muscle function and energy production.

“Studies suggest that more than half of adults fail to meet the recommended daily intake of magnesium, and low intakes have been linked to an increased risk of obesity, type 2 diabetes, heart disease, osteoporosis and other conditions,” Walker said.

But given the potential negative side effects of combining magnesium and coffee, experts suggest spacing out doses instead.

Rather than starting with a supplement, Barrett and Walker recommended eating foods richer in magnesium first, such as:

• Leafy vegetables
• Nuts and seeds (especially pumpkin seeds)
• Legumes
• Whole grains
• Soy foods like edamame and tofu

And if you’re experiencing the coffee jitters, Barrett suggests simply cutting back on your intake rather than turning to magnesium as a solution. “People can always try it and see if it works,” Barrett said. Health“But my recommendation would be, if you are feeling nervous, to reduce your caffeine intake.”