Magnesium plays a vital role in muscle function, the nervous system, maintaining bone health, and numerous metabolic reactions. The amount of magnesium the body receives depends on food intake and is influenced by certain dietary components. This article explores drinks that may reduce magnesium absorption or increase its excretion.

Coffee

According to Very Well Health, caffeine in coffee acts as a mild diuretic. This increases urine output and, consequently, the amount of magnesium excreted by the kidneys. Healthy adults should limit caffeine intake to a maximum of 400 mg per day, equivalent to about two to three cups of coffee, depending on the type and brewing method. Individuals should supplement magnesium through foods such as nuts, beans, leafy green vegetables, and whole grains. Adults require approximately 310-420 mg of magnesium daily. Any use of magnesium supplements should follow a doctor's guidance, especially when treating magnesium deficiency or managing underlying health conditions.

Tea

Both black and green tea contain caffeine, which can also increase magnesium excretion through urine. Additionally, tea contains tannins, compounds capable of binding with certain minerals in the digestive tract, thereby affecting absorption. Moderate tea consumption, around two to four cups, typically does not cause magnesium deficiency in healthy individuals. However, regularly drinking large amounts of tea while consuming a diet low in magnesium-rich foods can make it harder to meet the body's mineral needs. To minimize the impact on magnesium absorption, individuals should drink tea about two hours away from meals rich in this mineral.

Drinking tea can hinder the body's ability to absorb magnesium. Photo: Bao Bao.

Alcohol

Alcohol increases magnesium excretion through urine. Heavy and prolonged alcohol use can also impair the digestive tract's ability to absorb nutrients. This explains why heavy drinkers face a higher risk of magnesium deficiency. Limiting alcohol consumption helps reduce mineral loss and benefits liver, cardiovascular, and metabolic health, according to Times of India.

Caffeinated soft drinks

Some caffeinated soft drinks can also increase the amount of magnesium excreted from the body. Sugary soft drinks generally offer minimal nutritional value. Regularly consuming soft drinks and replacing beneficial beverages can lead to a diet lacking natural magnesium sources. Limiting soft drinks and maintaining a diverse diet is a simple way to mitigate factors that affect the body's magnesium levels.

By Le Nguyen (Compiled)