🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 184 (from laksa173)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa184.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.health.com/can-caffeine-affect-your-magnesium-levels-11934651\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.health.com/can-caffeine-affect-your-magnesium-levels-11934651\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.health.com\/can-caffeine-affect-your-magnesium-levels-11934651","crawl_time":1775726689,"first_indexed_time":1774540000,"http_code":200,"src_unparsed":"com,health!www,\/can-caffeine-affect-your-magnesium-levels-11934651 s443","src_root_hash":"6971905794743949984","history_drop_reason":null,"meta_title":"How Drinking Caffeine May Affect Your Magnesium Levels","meta_descriptions":["Due to its diuretic nature, caffeine may lower magnesium levels in your body. Low magnesium levels can cause fatigue and muscle cramps."],"attrs_boilerpipe_text":"Caffeine depletes magnesium levels by increasing fluid loss. This diuretic effect may cause unwanted health issues.\n1\nYour kidneys regulate the magnesium in your body by keeping what you need (or reabsorbing) and removing what you don't need through your urine.\n2\n3\nCaffeine can disrupt this process in the following ways:\nCaffeine is a\nnatural diuretic\n,\nmeaning\nit helps your body eliminate fluids and electrolytes through your urine.\n4\nYour body loses about 1.17 milliliters of water for every milligram (mg) of caffeine consumed.\n5\nDiuretics cause your kidneys to\nflush out more magnesium\nbefore your body can absorb it.\n3\nThis can lead to\nlow magnesium levels\n.\nCaffeine may affect how well your intestines absorb magnesium, potentially lowering magnesium levels.\n5\nThat said, there is conflicting data on whether magnesium loss improves or worsens if you regularly consume caffeine.\nSome experts believe your body adjusts to regular caffeine intake over time, so you don't lose as much fluid. Others believe that regularly consuming caffeine increases your risk of fluid and\nmagnesium absorption\nissues.\n5\nMore research is needed to understand this relationship.\nMagnesium deficiency\n(or hypomagnesemia) affects nearly half of people in the U.S. Possible hypomagnesemia symptoms include:\n1\n6\nArrhythmia (abnormal heartbeat)\nFatigue\nAnxiety\n, stress, or mood changes\nLoss of appetite\nNausea or vomiting\nMuscle cramps or spasms\nSeizures\nWeakness\nSeverely low magnesium can also\nlower other electrolyte levels\n, like calcium and\npotassium\n.\n1\nThe effects of caffeine may vary based on your individual sensitivity and how quickly it is eliminated from your body.\nAccording to the United States Food and Drug Administration (FDA):\nSafe:\nUp to 400 milligrams (mg) of caffeine per day\nfor most adults.\n4\nToo much\n: Around 1,200 mg can cause dangerous effects, like seizures.\n7\nCommon sources of caffeine include:\n4\nCoffee\n(8 oz):\n95-200 mg\nEnergy drink (8 oz):\n70-100 mg\nTea (8 oz):\n14-60 mg\nSoda (12 oz):\n35-45 mg\nWhat Is the Recommended Magnesium Intake?\nMales (19-30 years)\n400 mg\nMales (31+ years)\n420 mg\nFemales (19-30 years)\n310 mg\nFemales (31+ years)\n320 mg\nPregnant people (19-30 years)\n350 mg\nPregnant people (31-50 years)\n360 mg\nNational Institutes of Health: Office of Dietary Supplements. Magnesium. \nIn addition to caffeine, the following factors may reduce your magnesium levels:\n6\nPoor diet or\nmalnutrition\nFluid loss (such as from heavy sweating or diarrhea)\nMedical conditions that affect nutrient absorption\nExcessive urination\nAlcohol use\nCertain medications (e.g., diuretics, laxatives, some chemotherapies)\nIf you're worried about your magnesium levels, there are several things you can do to\nimprove magnesium absorption\n.\n1. Eat Magnesium-Rich Foods\nDietary sources of magnesium\ninclude:\n1\nLeafy greens (spinach, kale)\nWhole grains (brown rice, oats)\nNuts and seeds (pumpkin, chia, almonds)\nLegumes (lentils, black beans)\n2. Consider Supplements\nMagnesium supplements\ncome in many forms, such as oxide, citrate, and\nglycinate\n. Talk to a healthcare provider to determine which supplement and dosage is best for you.\n1\n3. Focus on a Balanced Diet\nOther vitamins and minerals may also affect magnesium levels. Eating a nutritious, well-balanced diet can help your body absorb minerals better overall.\nTo enjoy your morning coffee without compromising magnesium:\nCut back on caffeine or choose decaf. Decaf coffee still contains some caffeine, but not as much as regular coffee.\n7\nStay hydrated\nto offset caffeine’s\ndehydrating\neffects.\nEat more\nmagnesium-rich foods\nor talk to a medical provider about supplements.","attrs_markdown":"\n\n[Skip to content](https:\/\/www.health.com\/can-caffeine-affect-your-magnesium-levels-11934651#main)\n\n[Health](https:\/\/www.health.com\/)\n\n- Please fill out this field.\n- [Newsletters](https:\/\/www.health.com\/can-caffeine-affect-your-magnesium-levels-11934651)\n\nPlease fill out this field.\n\n- [News](https:\/\/www.health.com\/news)\n  News\n  \n  - [Recalls and Food Safety](https:\/\/www.health.com\/food-safety-7378186)\n  - [View All](https:\/\/www.health.com\/news)\n- [Conditions A - Z](https:\/\/www.health.com\/diseases-conditions)\n  Conditions A - Z\n  \n  - [Endometriosis](https:\/\/www.health.com\/condition\/endometriosis)\n  - [Anxiety](https:\/\/www.health.com\/condition\/anxiety)\n  - [Type 2 Diabetes](https:\/\/www.health.com\/condition\/type-2-diabetes)\n  - 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[Mental Health](https:\/\/www.health.com\/mental-health-6951502)\n  - [Fitness](https:\/\/www.health.com\/fitness)\n  - [Skincare](https:\/\/www.health.com\/beauty\/skincare)\n  - [Sexual Health](https:\/\/www.health.com\/sexual-health-8422429)\n  - [View All](https:\/\/www.health.com\/wellness)\n- [What to Buy](https:\/\/www.health.com\/what-to-buy-6951517)\n  - [Nutrition & Supplements](https:\/\/www.health.com\/nutritional-supplements-6951520)\n  - [Oral & Dental Care](https:\/\/www.health.com\/oral-and-dental-products-6951524)\n  - [Sleep Products](https:\/\/www.health.com\/sleep-products-and-reviews-6951528)\n  - [Over the Counter](https:\/\/www.health.com\/over-the-counter-products-8651366)\n  - [Skincare](https:\/\/www.health.com\/skincare-products-6951522)\n  - [View All](https:\/\/www.health.com\/what-to-buy-6951517)\n\n[About Us](https:\/\/www.health.com\/about-us-8415145)\n\n- [Editorial Process](https:\/\/www.health.com\/health-com-s-editorial-process-5224046)\n- [Medical Expert Board](https:\/\/www.health.com\/health-com-s-medical-expert-board-5224047)\n- [Testing and Vetting Products](https:\/\/www.health.com\/how-health-com-test-products-5224057)\n\n- Top Stories\n- [Supplements Experts Trust For Longevity](https:\/\/www.health.com\/supplements-longevity-experts-recommend-11937799)\n- [Foods Higher in Vitamin D Than Eggs](https:\/\/www.health.com\/foods-with-more-vitamin-d-than-eggs-11937236)\n- [The Effect of Eating Eggs Daily](https:\/\/www.health.com\/effects-of-eating-eggs-regularly-11913856)\n- [Best Time to Eat Walnuts for Brain Health](https:\/\/www.health.com\/best-time-to-eat-walnuts-11906121)\n\n# How Drinking Caffeine May Affect Your Magnesium Levels\nBy\n\n[Kirstyn Hill, PharmD, MPH](https:\/\/www.health.com\/kirstyn-hill-8575888)\n\n![Young woman with long hair wearing a black blazer]()\n\n![Young woman with long hair wearing a black blazer](https:\/\/www.health.com\/thmb\/shSuC1oljAU-ulHxKJ16msKqfRM=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/pharmacy0386-KirstynHill-ddc007c86bd84c5eb06722b500199ba8.JPG)\n\n[Kirstyn Hill, PharmD, MPH](https:\/\/www.health.com\/kirstyn-hill-8575888)\n\nKirstyn Hill has worked as a clinical pediatric and women’s health pharmacist since 2020. She was driven to work with a patient population that is not often able to easily speak up for themselves and require unique approaches to medical counseling and understanding of their health conditions. Kirstyn is also a healthcare writer; she is passionate about closing education gaps between healthcare and the community.\n\n[health's editorial guidelines](https:\/\/www.health.com\/health-com-s-editorial-process-5224046)\n\nPublished on March 26, 2026\n\nMedically reviewed by\n\n[Femi Aremu, PharmD](https:\/\/www.health.com\/femi-aremu-pharmd-6751117)\n\n![Femi Aremu, PharmD]()\n\n![Femi Aremu, PharmD](https:\/\/www.health.com\/thmb\/Gon-X5vOF_rypYYPi0GzpebHpBM=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/FemiAremu-9f35295b2ff04ceeafd7b99b239659f4.png)\n\nMedically reviewed by [Femi Aremu, PharmD](https:\/\/www.health.com\/femi-aremu-pharmd-6751117)\n\nFemi Aremu, PharmD, is a Drug Information Pharmacist for Red Ventures and practiced in a COVID-19 clinic for the University of Chicago Medicine.\n\n[learn more](https:\/\/www.health.com\/health-com-s-medical-expert-board-5224047)\n\nClose\n\n![Woman holds a coffee on the table](https:\/\/www.health.com\/thmb\/rDqbxhLQaAJ1Y3iBo_8JxlF1384=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-CaffeineAndMagnesium-rt-9d4809d49cd04f55a2c8a10b6cad87a2.jpg)\n\n![Woman holds a coffee on the table](https:\/\/www.health.com\/thmb\/rDqbxhLQaAJ1Y3iBo_8JxlF1384=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-CaffeineAndMagnesium-rt-9d4809d49cd04f55a2c8a10b6cad87a2.jpg)\n\nCaffeine's diuretic nature may lower magnesium levels in your body, which may cause muscle cramps, anxiety, and weakness.\n\nOlena Malik \/ Getty Images\n\n- Caffeine's diuretic nature may lower magnesium levels in your body.\n- Low magnesium levels can cause muscle cramps, anxiety, and weakness.\n- Eating more magnesium-rich foods can help balance caffeine's effects.\n\nCaffeine depletes magnesium levels by increasing fluid loss. This diuretic effect may cause unwanted health issues.1\n\n## What’s the Connection Between Caffeine and Magnesium?\nYour kidneys regulate the magnesium in your body by keeping what you need (or reabsorbing) and removing what you don't need through your urine.23\n\nCaffeine can disrupt this process in the following ways:\n\n- Caffeine is a [natural diuretic](https:\/\/www.health.com\/diuretics-8383873)**,** meaningit helps your body eliminate fluids and electrolytes through your urine.4Your body loses about 1.17 milliliters of water for every milligram (mg) of caffeine consumed.5\n- Diuretics cause your kidneys toflush out more magnesiumbefore your body can absorb it.3 This can lead to [low magnesium levels](https:\/\/www.health.com\/magnesium-deficiency-symptoms-7642391).\n- Caffeine may affect how well your intestines absorb magnesium, potentially lowering magnesium levels.5\n\nThat said, there is conflicting data on whether magnesium loss improves or worsens if you regularly consume caffeine.\n\nSome experts believe your body adjusts to regular caffeine intake over time, so you don't lose as much fluid. Others believe that regularly consuming caffeine increases your risk of fluid and [magnesium absorption](https:\/\/www.health.com\/how-long-does-magnesium-stay-in-your-body-11714180) issues.5 More research is needed to understand this relationship.\n\n## What Are the Risks of Low Magnesium?\n[Magnesium deficiency](https:\/\/www.health.com\/nutrition\/magnesium-deficiency)(or hypomagnesemia) affects nearly half of people in the U.S. Possible hypomagnesemia symptoms include:16\n\n- Arrhythmia (abnormal heartbeat)\n- Fatigue\n- [Anxiety](https:\/\/www.health.com\/condition\/anxiety\/12-signs-you-may-have-an-anxiety-disorder), stress, or mood changes\n- Loss of appetite\n- Nausea or vomiting\n- Muscle cramps or spasms\n- Seizures\n- Weakness\n\nSeverely low magnesium can also [lower other electrolyte levels](https:\/\/www.health.com\/electrolytes-7255607), like calcium and [potassium](https:\/\/www.health.com\/hypokalemia-symptoms-7966570).1\n\n## How Much Caffeine Is Safe?\nThe effects of caffeine may vary based on your individual sensitivity and how quickly it is eliminated from your body.\n\nAccording to the United States Food and Drug Administration (FDA):\n\n- **Safe:** [Up to 400 milligrams (mg) of caffeine per day](https:\/\/www.health.com\/how-much-coffee-is-too-much-11784279) for most adults.4\n- **Too much**: Around 1,200 mg can cause dangerous effects, like seizures.7\n\nCommon sources of caffeine include:4\n\n- [**Coffee**](https:\/\/www.health.com\/food\/health-benefits-of-coffee) **(8 oz):** 95-200 mg\n- **Energy drink (8 oz):** 70-100 mg\n- **Tea (8 oz):** 14-60 mg\n- **Soda (12 oz):** 35-45 mg\n\n| What Is the Recommended Magnesium Intake? |   |\n|---|---|\n| **Males (19-30 years)** | 400 mg |\n| **Males (31+ years)** | 420 mg |\n| **Females (19-30 years)** | 310 mg |\n| **Females (31+ years)** | 320 mg |\n| **Pregnant people (19-30 years)** | 350 mg |\n| **Pregnant people (31-50 years)** | 360 mg |\n\nNational Institutes of Health: Office of Dietary Supplements. Magnesium. \n## What Else Can Lower Magnesium?\nIn addition to caffeine, the following factors may reduce your magnesium levels:6\n\n- Poor diet or [malnutrition](https:\/\/www.health.com\/loss-of-appetite-8731849)\n- Fluid loss (such as from heavy sweating or diarrhea)\n- Medical conditions that affect nutrient absorption\n- [Excessive urination](https:\/\/www.health.com\/condition\/urological-conditions\/what-is-polyuria)\n- Alcohol use\n- Certain medications (e.g., diuretics, laxatives, some chemotherapies)\n## How Can You Boost Magnesium Naturally?\nIf you're worried about your magnesium levels, there are several things you can do to [improve magnesium absorption](https:\/\/www.health.com\/supplements-to-take-with-magnesium-11901903).\n\n### 1\\. Eat Magnesium-Rich Foods\n[Dietary sources of magnesium](https:\/\/www.health.com\/foods-high-in-magnesium-11928924) include:1\n\n- Leafy greens (spinach, kale)\n- Whole grains (brown rice, oats)\n- Nuts and seeds (pumpkin, chia, almonds)\n- Legumes (lentils, black beans)\n### 2\\. Consider Supplements\n[Magnesium supplements](https:\/\/www.health.com\/types-of-magnesium-7853312) come in many forms, such as oxide, citrate, and [glycinate](https:\/\/www.health.com\/magnesium-glycinate-8415806). Talk to a healthcare provider to determine which supplement and dosage is best for you.1\n\n### 3\\. Focus on a Balanced Diet\nOther vitamins and minerals may also affect magnesium levels. Eating a nutritious, well-balanced diet can help your body absorb minerals better overall.\n\n## How Can You Balance Caffeine and Magnesium?\nTo enjoy your morning coffee without compromising magnesium:\n\n- Cut back on caffeine or choose decaf. Decaf coffee still contains some caffeine, but not as much as regular coffee.7\n- Stay hydratedto offset caffeine’s [dehydrating](https:\/\/www.health.com\/dehydration-7376352) effects.\n- Eat more [magnesium-rich foods](https:\/\/www.health.com\/snacks-that-are-high-in-magnesium-11821274) or talk to a medical provider about supplements.\n\nRead more:\n\n- [Wellness](https:\/\/www.health.com\/wellness)\n- [Nutrition](https:\/\/www.health.com\/nutrition)\n- [Vitamins and Supplements](https:\/\/www.health.com\/nutrition\/vitamins-supplements)\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nTell us why\\!\n\nOther\n\n7 Sources\n\nHealth.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.health.com\/health-com-s-editorial-process-5224046) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. National Institutes of Health: Office of Dietary Supplements. [Magnesium](https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/).\n2. National Institutes of Health: National Cancer Institute: [Absorption](https:\/\/www.cancer.gov\/publications\/dictionaries\/cancer-terms\/def\/absorption).\n3. Dutta P, Hakimi S, Layton AT. [How the kidney regulates magnesium: A modelling study](https:\/\/royalsocietypublishing.org\/doi\/10.1098\/rsos.231484#:~:text=The%20kidney%20reabsorbs%2095%E2%80%9398,~23%25%29%20%5B7%5D.). R Soc Open Sci. 2024;11231484. doi:10.1098\/rsos.231484\n4. MedlinePlus. [Caffeine](https:\/\/medlineplus.gov\/caffeine.html).\n5. NatMed. [Caffeine](https:\/\/naturalmedicines.therapeuticresearch.com\/databases\/food,-herbs-supplements\/professional.aspx?productid=979). In: *NatMed*. NatMed; 2024.\n6. MedlinePlus. [Magnesium deficiency](https:\/\/medlineplus.gov\/ency\/article\/000315.htm).\n7. U.S. Food and Drug Administration. [Spilling the beans: How much caffeine is too much?](https:\/\/www.fda.gov\/consumers\/consumer-updates\/spilling-beans-how-much-caffeine-too-much).\n\n## Related Articles\n[![Person shaking a supplement tablet into their hand next to a cup of coffee](https:\/\/www.health.com\/thmb\/qs0nVH0xqSrpli9J2NCOwLUYWks=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1440005476-c63e5435f2e04158a151af266c47e508.jpg) ![Person shaking a supplement tablet into their hand next to a cup of coffee](https:\/\/www.health.com\/thmb\/qs0nVH0xqSrpli9J2NCOwLUYWks=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1440005476-c63e5435f2e04158a151af266c47e508.jpg) 6 Supplements To Avoid Taking With Coffee](https:\/\/www.health.com\/supplements-to-avoid-taking-with-coffee-11839136)\n\n[![A person pouring powder from a packet into a clear water bottle at an outdoor setting](https:\/\/www.health.com\/thmb\/XxuZpFAJNcR6I53UXCi_irD0eJE=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/HDC-GettyImages-2163460357-d782b4c5e1714c44a71411acdabd299a.jpg) ![A person pouring powder from a packet into a clear water bottle at an outdoor setting](https:\/\/www.health.com\/thmb\/XxuZpFAJNcR6I53UXCi_irD0eJE=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/HDC-GettyImages-2163460357-d782b4c5e1714c44a71411acdabd299a.jpg) Can You Get Too Much Vitamin B6 From Electrolyte and Energy Drinks?](https:\/\/www.health.com\/too-much-vitamin-b6-electrolyte-energy-drinks-11935582)\n\n[![A woman is drinking water while taking magnesium supplements](https:\/\/www.health.com\/thmb\/I1tRS-8IV1RNUFHl6JNN_lP1cyw=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-FoodsToAvoidTakingWithMagnesium-9d51078bb6cf421185b5825a66694844.jpg) ![A woman is drinking water while taking magnesium supplements](https:\/\/www.health.com\/thmb\/I1tRS-8IV1RNUFHl6JNN_lP1cyw=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-FoodsToAvoidTakingWithMagnesium-9d51078bb6cf421185b5825a66694844.jpg) 5 Foods You Should Never Mix With Magnesium](https:\/\/www.health.com\/foods-to-avoid-mixing-with-magnesium-11824709)\n\n[![Young woman i sportswear with magnesia effervescent tablet and glass of pure or mineral water.](https:\/\/www.health.com\/thmb\/RL3M7WXhvnYQezCF5KHF0Dg_AuE=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-HowLongDoesMagnesiumStayInYourBody-03b6c1e0de8a4c4cbfda6c84dd956f53.jpg) ![Young woman i sportswear with magnesia effervescent tablet and glass of pure or mineral water.](https:\/\/www.health.com\/thmb\/RL3M7WXhvnYQezCF5KHF0Dg_AuE=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-HowLongDoesMagnesiumStayInYourBody-03b6c1e0de8a4c4cbfda6c84dd956f53.jpg) How Long Does Magnesium Stay In Your Body?](https:\/\/www.health.com\/how-long-does-magnesium-stay-in-your-body-11714180)\n\n[![woman scooping protein powder](https:\/\/www.health.com\/thmb\/Kc65BsMd2WHiy1-5G0A3WEVxLnk=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1823122687-7dada60a32e74716bf6a217f3df1a53c.jpg) ![woman scooping protein powder](https:\/\/www.health.com\/thmb\/Kc65BsMd2WHiy1-5G0A3WEVxLnk=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1823122687-7dada60a32e74716bf6a217f3df1a53c.jpg) 5 Supplements You Shouldn’t Mix With Protein Powder](https:\/\/www.health.com\/supplements-not-to-mix-with-protein-powder-11846796)\n\n[![A person taking several supplements](https:\/\/www.health.com\/thmb\/5ivhJPrgx3SZsH6vJPYvMDHJDvU=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1215952288-fa1b637ce3bd41c5b09f91fd8a21018f.jpg) ![A person taking several supplements](https:\/\/www.health.com\/thmb\/5ivhJPrgx3SZsH6vJPYvMDHJDvU=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1215952288-fa1b637ce3bd41c5b09f91fd8a21018f.jpg) 5 Supplements to Take With Magnesium for Maximum Absorption and Benefits](https:\/\/www.health.com\/supplements-to-take-with-magnesium-11901903)\n\n[![Wooden spoon with white capsules placed on a glass of liquid](https:\/\/www.health.com\/thmb\/dxHVCqVRazDt56rcFK-O3criNck=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-508095196-0867da6f71da4b16b264afb30511278f.jpg) ![Wooden spoon with white capsules placed on a glass of liquid](https:\/\/www.health.com\/thmb\/dxHVCqVRazDt56rcFK-O3criNck=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-508095196-0867da6f71da4b16b264afb30511278f.jpg) 4 Supplements That Don't Mix Well With Calcium](https:\/\/www.health.com\/supplements-not-to-mix-with-calcium-11876164)\n\n[![Young woman taking supplements on a couch](https:\/\/www.health.com\/thmb\/jsrmkr3dTUWSwPUW4hyuIfP0Xe4=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-ltheanineandmagnesium-GettyImages-1135088881-ab857aa8876147af9364bc22e7419664.jpg) ![Young woman taking supplements on a couch](https:\/\/www.health.com\/thmb\/jsrmkr3dTUWSwPUW4hyuIfP0Xe4=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-ltheanineandmagnesium-GettyImages-1135088881-ab857aa8876147af9364bc22e7419664.jpg) Can You Take L-Theanine and Magnesium Together?](https:\/\/www.health.com\/l-theanine-and-magnesium-8639718)\n\n[![Soft focus of bottle of sleep supplements and glass of water placed on bedside table with a woman sleeping in bed behind.](https:\/\/www.health.com\/thmb\/EAxJxr_GGqw7Ra2mCuhYmTXQkKQ=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1363456479-961061bb834741d58bff5161986a4dd0.jpg) ![Soft focus of bottle of sleep supplements and glass of water placed on bedside table with a woman sleeping in bed behind.](https:\/\/www.health.com\/thmb\/EAxJxr_GGqw7Ra2mCuhYmTXQkKQ=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1363456479-961061bb834741d58bff5161986a4dd0.jpg) Melatonin vs. Magnesium: Which One Is Better for Sleep?](https:\/\/www.health.com\/melatonin-vs-magnesium-for-sleep-11681211)\n\n[![Pills spilling out of a bottle onto a surface representing medication or supplements](https:\/\/www.health.com\/thmb\/YW3s1yDndvSqp2DIkINAGWslduU=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-2197371804-6d49251c0d56463480482e292374a886.jpg) ![Pills spilling out of a bottle onto a surface representing medication or supplements](https:\/\/www.health.com\/thmb\/YW3s1yDndvSqp2DIkINAGWslduU=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-2197371804-6d49251c0d56463480482e292374a886.jpg) 3 Supplements That Could Make Magnesium Less Effective](https:\/\/www.health.com\/supplements-to-avoid-with-magnesium-11917539)\n\n[![A person taking a supplement in bed](https:\/\/www.health.com\/thmb\/3RP7kCAD27SFFhF1uo0so4R4pFs=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1422103897-9d699129bc6347df84a7a3ef3bad27ed.jpg) ![A person taking a supplement in bed](https:\/\/www.health.com\/thmb\/3RP7kCAD27SFFhF1uo0so4R4pFs=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1422103897-9d699129bc6347df84a7a3ef3bad27ed.jpg) How Long Does Magnesium Take to Work for Sleep?](https:\/\/www.health.com\/how-long-magnesium-takes-to-work-for-sleep-11868262)\n\n[![Health Photo Composite - Magnesium Malate](https:\/\/www.health.com\/thmb\/gD-ZhJgujSD44a51gnweEA1XzkY=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-magnesium-malate-Green-horiz-e99b7fab65544d0fa99e21bf608504b1.jpg) ![Health Photo Composite - Magnesium Malate](https:\/\/www.health.com\/thmb\/gD-ZhJgujSD44a51gnweEA1XzkY=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-magnesium-malate-Green-horiz-e99b7fab65544d0fa99e21bf608504b1.jpg) Health Benefits of Magnesium Malate](https:\/\/www.health.com\/magnesium-malate-8603883)\n\n[![Magnesium chloride flakes are poured from a glass jar onto a gray table, next to a wooden scoop](https:\/\/www.health.com\/thmb\/OVwl3QIhDGW0RFF1bYp67nGbH50=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-2204349968-926ffb4f3f1542d3aa17e8cf212c6e74.jpg) ![Magnesium chloride flakes are poured from a glass jar onto a gray table, next to a wooden scoop](https:\/\/www.health.com\/thmb\/OVwl3QIhDGW0RFF1bYp67nGbH50=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-2204349968-926ffb4f3f1542d3aa17e8cf212c6e74.jpg) Magnesium Chloride: 8 Benefits You Probably Don't Know About](https:\/\/www.health.com\/magnesium-chloride-benefits-11709012)\n\n[![Aerial view on female hands taking vitamins with coffee and breakfast](https:\/\/www.health.com\/thmb\/FPUEgOFxZ1N6VrfuP0ds5YKTFck=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-VitaminsWithCoffee-c460d9a6053441b68a2a5e7b887849be.jpg) ![Aerial view on female hands taking vitamins with coffee and breakfast](https:\/\/www.health.com\/thmb\/FPUEgOFxZ1N6VrfuP0ds5YKTFck=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-VitaminsWithCoffee-c460d9a6053441b68a2a5e7b887849be.jpg) Is It Safe To Take Vitamins With Coffee?](https:\/\/www.health.com\/can-you-take-vitamins-with-coffee-11776239)\n\n[![Patient holding pills and a glass of water in bed focus on hands and medication](https:\/\/www.health.com\/thmb\/9Hqugfa4fTeMvq0YKd0IpsnCipc=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-2240164374-706292c2a988491687c3121e0068dcd7.jpg) ![Patient holding pills and a glass of water in bed focus on hands and medication](https:\/\/www.health.com\/thmb\/9Hqugfa4fTeMvq0YKd0IpsnCipc=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-2240164374-706292c2a988491687c3121e0068dcd7.jpg) Magnesium vs. Zinc: Which Is Better for Helping You Fall and Stay Asleep?](https:\/\/www.health.com\/magnesium-vs-zinc-for-sleep-11901909)\n\n[![Softgel capsules alongside white capsules on a flat surface.](https:\/\/www.health.com\/thmb\/TdrgA-wcuoNt5bn_OYZ2fD90xuI=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1386291592-e0693643a96d46a0bf796f5aa2c607ac.jpg) ![Softgel capsules alongside white capsules on a flat surface.](https:\/\/www.health.com\/thmb\/TdrgA-wcuoNt5bn_OYZ2fD90xuI=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1386291592-e0693643a96d46a0bf796f5aa2c607ac.jpg) Omega-3s vs. Magnesium: Which Is Better for Your Brain?](https:\/\/www.health.com\/omega-3s-vs-magnesium-for-brain-health-11890549)\n\n[Health](https:\/\/www.health.com\/)\n\n[Newsletters](https:\/\/www.health.com\/can-caffeine-affect-your-magnesium-levels-11934651)\n\nFollow Us\n\n- [News](https:\/\/www.health.com\/news)\n- [Conditions 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Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\n*Health* is part of the [People Inc.](https:\/\/www.people.inc\/) publishing family.\n\nNewsletter Sign Up\n\nNewsletter Sign Up","attrs_readable_markdown":"Caffeine depletes magnesium levels by increasing fluid loss. This diuretic effect may cause unwanted health issues.1\n\nYour kidneys regulate the magnesium in your body by keeping what you need (or reabsorbing) and removing what you don't need through your urine.23\n\nCaffeine can disrupt this process in the following ways:\n\n- Caffeine is a [natural diuretic](https:\/\/www.health.com\/diuretics-8383873)**,** meaningit helps your body eliminate fluids and electrolytes through your urine.4Your body loses about 1.17 milliliters of water for every milligram (mg) of caffeine consumed.5\n- Diuretics cause your kidneys toflush out more magnesiumbefore your body can absorb it.3 This can lead to [low magnesium levels](https:\/\/www.health.com\/magnesium-deficiency-symptoms-7642391).\n- Caffeine may affect how well your intestines absorb magnesium, potentially lowering magnesium levels.5\n\nThat said, there is conflicting data on whether magnesium loss improves or worsens if you regularly consume caffeine.\n\nSome experts believe your body adjusts to regular caffeine intake over time, so you don't lose as much fluid. Others believe that regularly consuming caffeine increases your risk of fluid and [magnesium absorption](https:\/\/www.health.com\/how-long-does-magnesium-stay-in-your-body-11714180) issues.5 More research is needed to understand this relationship.\n\n[Magnesium deficiency](https:\/\/www.health.com\/nutrition\/magnesium-deficiency)(or hypomagnesemia) affects nearly half of people in the U.S. Possible hypomagnesemia symptoms include:16\n\n- Arrhythmia (abnormal heartbeat)\n- Fatigue\n- [Anxiety](https:\/\/www.health.com\/condition\/anxiety\/12-signs-you-may-have-an-anxiety-disorder), stress, or mood changes\n- Loss of appetite\n- Nausea or vomiting\n- Muscle cramps or spasms\n- Seizures\n- Weakness\n\nSeverely low magnesium can also [lower other electrolyte levels](https:\/\/www.health.com\/electrolytes-7255607), like calcium and [potassium](https:\/\/www.health.com\/hypokalemia-symptoms-7966570).1\n\nThe effects of caffeine may vary based on your individual sensitivity and how quickly it is eliminated from your body.\n\nAccording to the United States Food and Drug Administration (FDA):\n\n- **Safe:** [Up to 400 milligrams (mg) of caffeine per day](https:\/\/www.health.com\/how-much-coffee-is-too-much-11784279) for most adults.4\n- **Too much**: Around 1,200 mg can cause dangerous effects, like seizures.7\n\nCommon sources of caffeine include:4\n\n- [**Coffee**](https:\/\/www.health.com\/food\/health-benefits-of-coffee) **(8 oz):** 95-200 mg\n- **Energy drink (8 oz):** 70-100 mg\n- **Tea (8 oz):** 14-60 mg\n- **Soda (12 oz):** 35-45 mg\n\n| What Is the Recommended Magnesium Intake? |   |\n|---|---|\n| **Males (19-30 years)** | 400 mg |\n| **Males (31+ years)** | 420 mg |\n| **Females (19-30 years)** | 310 mg |\n| **Females (31+ years)** | 320 mg |\n| **Pregnant people (19-30 years)** | 350 mg |\n| **Pregnant people (31-50 years)** | 360 mg |\n\nNational Institutes of Health: Office of Dietary Supplements. Magnesium. \n\nIn addition to caffeine, the following factors may reduce your magnesium levels:6\n\n- Poor diet or [malnutrition](https:\/\/www.health.com\/loss-of-appetite-8731849)\n- Fluid loss (such as from heavy sweating or diarrhea)\n- Medical conditions that affect nutrient absorption\n- [Excessive urination](https:\/\/www.health.com\/condition\/urological-conditions\/what-is-polyuria)\n- Alcohol use\n- Certain medications (e.g., diuretics, laxatives, some chemotherapies)\n\nIf you're worried about your magnesium levels, there are several things you can do to [improve magnesium absorption](https:\/\/www.health.com\/supplements-to-take-with-magnesium-11901903).\n\n### 1\\. Eat Magnesium-Rich Foods\n[Dietary sources of magnesium](https:\/\/www.health.com\/foods-high-in-magnesium-11928924) include:1\n\n- Leafy greens (spinach, kale)\n- Whole grains (brown rice, oats)\n- Nuts and seeds (pumpkin, chia, almonds)\n- Legumes (lentils, black beans)\n### 2\\. Consider Supplements\n[Magnesium supplements](https:\/\/www.health.com\/types-of-magnesium-7853312) come in many forms, such as oxide, citrate, and [glycinate](https:\/\/www.health.com\/magnesium-glycinate-8415806). Talk to a healthcare provider to determine which supplement and dosage is best for you.1\n\n### 3\\. Focus on a Balanced Diet\nOther vitamins and minerals may also affect magnesium levels. Eating a nutritious, well-balanced diet can help your body absorb minerals better overall.\n\nTo enjoy your morning coffee without compromising magnesium:\n\n- Cut back on caffeine or choose decaf. Decaf coffee still contains some caffeine, but not as much as regular coffee.7\n- Stay hydratedto offset caffeine’s [dehydrating](https:\/\/www.health.com\/dehydration-7376352) effects.\n- Eat more [magnesium-rich foods](https:\/\/www.health.com\/snacks-that-are-high-in-magnesium-11821274) or talk to a medical provider about supplements.","meta_canonical":null}

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URL	https://www.health.com/can-caffeine-affect-your-magnesium-levels-11934651
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Meta Title	How Drinking Caffeine May Affect Your Magnesium Levels
Meta Description	Due to its diuretic nature, caffeine may lower magnesium levels in your body. Low magnesium levels can cause fatigue and muscle cramps.
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Boilerpipe Text	Caffeine depletes magnesium levels by increasing fluid loss. This diuretic effect may cause unwanted health issues. 1 Your kidneys regulate the magnesium in your body by keeping what you need (or reabsorbing) and removing what you don't need through your urine. 2 3 Caffeine can disrupt this process in the following ways: Caffeine is a natural diuretic , meaning it helps your body eliminate fluids and electrolytes through your urine. 4 Your body loses about 1.17 milliliters of water for every milligram (mg) of caffeine consumed. 5 Diuretics cause your kidneys to flush out more magnesium before your body can absorb it. 3 This can lead to low magnesium levels . Caffeine may affect how well your intestines absorb magnesium, potentially lowering magnesium levels. 5 That said, there is conflicting data on whether magnesium loss improves or worsens if you regularly consume caffeine. Some experts believe your body adjusts to regular caffeine intake over time, so you don't lose as much fluid. Others believe that regularly consuming caffeine increases your risk of fluid and magnesium absorption issues. 5 More research is needed to understand this relationship. Magnesium deficiency (or hypomagnesemia) affects nearly half of people in the U.S. Possible hypomagnesemia symptoms include: 1 6 Arrhythmia (abnormal heartbeat) Fatigue Anxiety , stress, or mood changes Loss of appetite Nausea or vomiting Muscle cramps or spasms Seizures Weakness Severely low magnesium can also lower other electrolyte levels , like calcium and potassium . 1 The effects of caffeine may vary based on your individual sensitivity and how quickly it is eliminated from your body. According to the United States Food and Drug Administration (FDA): Safe: Up to 400 milligrams (mg) of caffeine per day for most adults. 4 Too much : Around 1,200 mg can cause dangerous effects, like seizures. 7 Common sources of caffeine include: 4 Coffee (8 oz): 95-200 mg Energy drink (8 oz): 70-100 mg Tea (8 oz): 14-60 mg Soda (12 oz): 35-45 mg What Is the Recommended Magnesium Intake? Males (19-30 years) 400 mg Males (31+ years) 420 mg Females (19-30 years) 310 mg Females (31+ years) 320 mg Pregnant people (19-30 years) 350 mg Pregnant people (31-50 years) 360 mg National Institutes of Health: Office of Dietary Supplements. Magnesium. In addition to caffeine, the following factors may reduce your magnesium levels: 6 Poor diet or malnutrition Fluid loss (such as from heavy sweating or diarrhea) Medical conditions that affect nutrient absorption Excessive urination Alcohol use Certain medications (e.g., diuretics, laxatives, some chemotherapies) If you're worried about your magnesium levels, there are several things you can do to improve magnesium absorption . 1. Eat Magnesium-Rich Foods Dietary sources of magnesium include: 1 Leafy greens (spinach, kale) Whole grains (brown rice, oats) Nuts and seeds (pumpkin, chia, almonds) Legumes (lentils, black beans) 2. Consider Supplements Magnesium supplements come in many forms, such as oxide, citrate, and glycinate . Talk to a healthcare provider to determine which supplement and dosage is best for you. 1 3. Focus on a Balanced Diet Other vitamins and minerals may also affect magnesium levels. Eating a nutritious, well-balanced diet can help your body absorb minerals better overall. To enjoy your morning coffee without compromising magnesium: Cut back on caffeine or choose decaf. Decaf coffee still contains some caffeine, but not as much as regular coffee. 7 Stay hydrated to offset caffeine’s dehydrating effects. Eat more magnesium-rich foods or talk to a medical provider about supplements.
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She was driven to work with a patient population that is not often able to easily speak up for themselves and require unique approaches to medical counseling and understanding of their health conditions. Kirstyn is also a healthcare writer; she is passionate about closing education gaps between healthcare and the community. [health's editorial guidelines](https://www.health.com/health-com-s-editorial-process-5224046) Published on March 26, 2026 Medically reviewed by [Femi Aremu, PharmD](https://www.health.com/femi-aremu-pharmd-6751117) ![Femi Aremu, PharmD]() ![Femi Aremu, PharmD](https://www.health.com/thmb/Gon-X5vOF_rypYYPi0GzpebHpBM=/200x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/FemiAremu-9f35295b2ff04ceeafd7b99b239659f4.png) Medically reviewed by [Femi Aremu, PharmD](https://www.health.com/femi-aremu-pharmd-6751117) Femi Aremu, PharmD, is a Drug Information Pharmacist for Red Ventures and practiced in a COVID-19 clinic for the University of Chicago Medicine. [learn more](https://www.health.com/health-com-s-medical-expert-board-5224047) Close ![Woman holds a coffee on the table](https://www.health.com/thmb/rDqbxhLQaAJ1Y3iBo_8JxlF1384=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-CaffeineAndMagnesium-rt-9d4809d49cd04f55a2c8a10b6cad87a2.jpg) ![Woman holds a coffee on the table](https://www.health.com/thmb/rDqbxhLQaAJ1Y3iBo_8JxlF1384=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-CaffeineAndMagnesium-rt-9d4809d49cd04f55a2c8a10b6cad87a2.jpg) Caffeine's diuretic nature may lower magnesium levels in your body, which may cause muscle cramps, anxiety, and weakness. Olena Malik / Getty Images - Caffeine's diuretic nature may lower magnesium levels in your body. - Low magnesium levels can cause muscle cramps, anxiety, and weakness. - Eating more magnesium-rich foods can help balance caffeine's effects. Caffeine depletes magnesium levels by increasing fluid loss. This diuretic effect may cause unwanted health issues.1 ## What’s the Connection Between Caffeine and Magnesium? Your kidneys regulate the magnesium in your body by keeping what you need (or reabsorbing) and removing what you don't need through your urine.23 Caffeine can disrupt this process in the following ways: - Caffeine is a [natural diuretic](https://www.health.com/diuretics-8383873), meaningit helps your body eliminate fluids and electrolytes through your urine.4Your body loses about 1.17 milliliters of water for every milligram (mg) of caffeine consumed.5 - Diuretics cause your kidneys toflush out more magnesiumbefore your body can absorb it.3 This can lead to [low magnesium levels](https://www.health.com/magnesium-deficiency-symptoms-7642391). - Caffeine may affect how well your intestines absorb magnesium, potentially lowering magnesium levels.5 That said, there is conflicting data on whether magnesium loss improves or worsens if you regularly consume caffeine. Some experts believe your body adjusts to regular caffeine intake over time, so you don't lose as much fluid. Others believe that regularly consuming caffeine increases your risk of fluid and [magnesium absorption](https://www.health.com/how-long-does-magnesium-stay-in-your-body-11714180) issues.5 More research is needed to understand this relationship. ## What Are the Risks of Low Magnesium? [Magnesium deficiency](https://www.health.com/nutrition/magnesium-deficiency)(or hypomagnesemia) affects nearly half of people in the U.S. Possible hypomagnesemia symptoms include:16 - Arrhythmia (abnormal heartbeat) - Fatigue - [Anxiety](https://www.health.com/condition/anxiety/12-signs-you-may-have-an-anxiety-disorder), stress, or mood changes - Loss of appetite - Nausea or vomiting - Muscle cramps or spasms - Seizures - Weakness Severely low magnesium can also [lower other electrolyte levels](https://www.health.com/electrolytes-7255607), like calcium and [potassium](https://www.health.com/hypokalemia-symptoms-7966570).1 ## How Much Caffeine Is Safe? The effects of caffeine may vary based on your individual sensitivity and how quickly it is eliminated from your body. According to the United States Food and Drug Administration (FDA): - Safe: [Up to 400 milligrams (mg) of caffeine per day](https://www.health.com/how-much-coffee-is-too-much-11784279) for most adults.4 - Too much: Around 1,200 mg can cause dangerous effects, like seizures.7 Common sources of caffeine include:4 - [Coffee](https://www.health.com/food/health-benefits-of-coffee) (8 oz): 95-200 mg - Energy drink (8 oz): 70-100 mg - Tea (8 oz): 14-60 mg - Soda (12 oz): 35-45 mg \| What Is the Recommended Magnesium Intake? \| \| \|---\|---\| \| Males (19-30 years) \| 400 mg \| \| Males (31+ years) \| 420 mg \| \| Females (19-30 years) \| 310 mg \| \| Females (31+ years) \| 320 mg \| \| Pregnant people (19-30 years) \| 350 mg \| \| Pregnant people (31-50 years) \| 360 mg \| National Institutes of Health: Office of Dietary Supplements. Magnesium. ## What Else Can Lower Magnesium? In addition to caffeine, the following factors may reduce your magnesium levels:6 - Poor diet or [malnutrition](https://www.health.com/loss-of-appetite-8731849) - Fluid loss (such as from heavy sweating or diarrhea) - Medical conditions that affect nutrient absorption - [Excessive urination](https://www.health.com/condition/urological-conditions/what-is-polyuria) - Alcohol use - Certain medications (e.g., diuretics, laxatives, some chemotherapies) ## How Can You Boost Magnesium Naturally? If you're worried about your magnesium levels, there are several things you can do to [improve magnesium absorption](https://www.health.com/supplements-to-take-with-magnesium-11901903). ### 1\. Eat Magnesium-Rich Foods [Dietary sources of magnesium](https://www.health.com/foods-high-in-magnesium-11928924) include:1 - Leafy greens (spinach, kale) - Whole grains (brown rice, oats) - Nuts and seeds (pumpkin, chia, almonds) - Legumes (lentils, black beans) ### 2\. Consider Supplements [Magnesium supplements](https://www.health.com/types-of-magnesium-7853312) come in many forms, such as oxide, citrate, and [glycinate](https://www.health.com/magnesium-glycinate-8415806). Talk to a healthcare provider to determine which supplement and dosage is best for you.1 ### 3\. Focus on a Balanced Diet Other vitamins and minerals may also affect magnesium levels. Eating a nutritious, well-balanced diet can help your body absorb minerals better overall. ## How Can You Balance Caffeine and Magnesium? To enjoy your morning coffee without compromising magnesium: - Cut back on caffeine or choose decaf. Decaf coffee still contains some caffeine, but not as much as regular coffee.7 - Stay hydratedto offset caffeine’s [dehydrating](https://www.health.com/dehydration-7376352) effects. - Eat more [magnesium-rich foods](https://www.health.com/snacks-that-are-high-in-magnesium-11821274) or talk to a medical provider about supplements. Read more: - [Wellness](https://www.health.com/wellness) - [Nutrition](https://www.health.com/nutrition) - [Vitamins and Supplements](https://www.health.com/nutrition/vitamins-supplements) Was this page helpful? Thanks for your feedback\! Tell us why\! Other 7 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.health.com/health-com-s-editorial-process-5224046) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. National Institutes of Health: Office of Dietary Supplements. [Magnesium](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/). 2. National Institutes of Health: National Cancer Institute: [Absorption](https://www.cancer.gov/publications/dictionaries/cancer-terms/def/absorption). 3. Dutta P, Hakimi S, Layton AT. [How the kidney regulates magnesium: A modelling study](https://royalsocietypublishing.org/doi/10.1098/rsos.231484#:~:text=The%20kidney%20reabsorbs%2095%E2%80%9398,~23%25%29%20%5B7%5D.). R Soc Open Sci. 2024;11231484. doi:10.1098/rsos.231484 4. MedlinePlus. [Caffeine](https://medlineplus.gov/caffeine.html). 5. NatMed. [Caffeine](https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=979). In: NatMed. NatMed; 2024. 6. MedlinePlus. [Magnesium deficiency](https://medlineplus.gov/ency/article/000315.htm). 7. U.S. Food and Drug Administration. [Spilling the beans: How much caffeine is too much?](https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much). ## Related Articles [![Person shaking a supplement tablet into their hand next to a cup of coffee](https://www.health.com/thmb/qs0nVH0xqSrpli9J2NCOwLUYWks=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1440005476-c63e5435f2e04158a151af266c47e508.jpg) ![Person shaking a supplement tablet into their hand next to a cup of coffee](https://www.health.com/thmb/qs0nVH0xqSrpli9J2NCOwLUYWks=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1440005476-c63e5435f2e04158a151af266c47e508.jpg) 6 Supplements To Avoid Taking With Coffee](https://www.health.com/supplements-to-avoid-taking-with-coffee-11839136) [![A person pouring powder from a packet into a clear water bottle at an outdoor 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Malate](https://www.health.com/thmb/gD-ZhJgujSD44a51gnweEA1XzkY=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-magnesium-malate-Green-horiz-e99b7fab65544d0fa99e21bf608504b1.jpg) Health Benefits of Magnesium Malate](https://www.health.com/magnesium-malate-8603883) [![Magnesium chloride flakes are poured from a glass jar onto a gray table, next to a wooden scoop](https://www.health.com/thmb/OVwl3QIhDGW0RFF1bYp67nGbH50=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-2204349968-926ffb4f3f1542d3aa17e8cf212c6e74.jpg) ![Magnesium chloride flakes are poured from a glass jar onto a gray table, next to a wooden scoop](https://www.health.com/thmb/OVwl3QIhDGW0RFF1bYp67nGbH50=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-2204349968-926ffb4f3f1542d3aa17e8cf212c6e74.jpg) Magnesium Chloride: 8 Benefits You Probably Don't Know About](https://www.health.com/magnesium-chloride-benefits-11709012) [![Aerial view on female hands taking vitamins with coffee and breakfast](https://www.health.com/thmb/FPUEgOFxZ1N6VrfuP0ds5YKTFck=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-VitaminsWithCoffee-c460d9a6053441b68a2a5e7b887849be.jpg) ![Aerial view on female hands taking vitamins with coffee and breakfast](https://www.health.com/thmb/FPUEgOFxZ1N6VrfuP0ds5YKTFck=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-VitaminsWithCoffee-c460d9a6053441b68a2a5e7b887849be.jpg) Is It Safe To Take Vitamins With Coffee?](https://www.health.com/can-you-take-vitamins-with-coffee-11776239) [![Patient holding pills and a glass of water in bed focus on hands and medication](https://www.health.com/thmb/9Hqugfa4fTeMvq0YKd0IpsnCipc=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-2240164374-706292c2a988491687c3121e0068dcd7.jpg) ![Patient holding pills and a glass of water in bed focus on hands and medication](https://www.health.com/thmb/9Hqugfa4fTeMvq0YKd0IpsnCipc=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-2240164374-706292c2a988491687c3121e0068dcd7.jpg) Magnesium vs. Zinc: Which Is Better for Helping You Fall and Stay Asleep?](https://www.health.com/magnesium-vs-zinc-for-sleep-11901909) [![Softgel capsules alongside white capsules on a flat surface.](https://www.health.com/thmb/TdrgA-wcuoNt5bn_OYZ2fD90xuI=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1386291592-e0693643a96d46a0bf796f5aa2c607ac.jpg) ![Softgel capsules alongside white capsules on a flat surface.](https://www.health.com/thmb/TdrgA-wcuoNt5bn_OYZ2fD90xuI=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1386291592-e0693643a96d46a0bf796f5aa2c607ac.jpg) Omega-3s vs. Magnesium: Which Is Better for Your Brain?](https://www.health.com/omega-3s-vs-magnesium-for-brain-health-11890549) 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Readable Markdown	Caffeine depletes magnesium levels by increasing fluid loss. This diuretic effect may cause unwanted health issues.1 Your kidneys regulate the magnesium in your body by keeping what you need (or reabsorbing) and removing what you don't need through your urine.23 Caffeine can disrupt this process in the following ways: - Caffeine is a [natural diuretic](https://www.health.com/diuretics-8383873), meaningit helps your body eliminate fluids and electrolytes through your urine.4Your body loses about 1.17 milliliters of water for every milligram (mg) of caffeine consumed.5 - Diuretics cause your kidneys toflush out more magnesiumbefore your body can absorb it.3 This can lead to [low magnesium levels](https://www.health.com/magnesium-deficiency-symptoms-7642391). - Caffeine may affect how well your intestines absorb magnesium, potentially lowering magnesium levels.5 That said, there is conflicting data on whether magnesium loss improves or worsens if you regularly consume caffeine. Some experts believe your body adjusts to regular caffeine intake over time, so you don't lose as much fluid. Others believe that regularly consuming caffeine increases your risk of fluid and [magnesium absorption](https://www.health.com/how-long-does-magnesium-stay-in-your-body-11714180) issues.5 More research is needed to understand this relationship. [Magnesium deficiency](https://www.health.com/nutrition/magnesium-deficiency)(or hypomagnesemia) affects nearly half of people in the U.S. Possible hypomagnesemia symptoms include:16 - Arrhythmia (abnormal heartbeat) - Fatigue - [Anxiety](https://www.health.com/condition/anxiety/12-signs-you-may-have-an-anxiety-disorder), stress, or mood changes - Loss of appetite - Nausea or vomiting - Muscle cramps or spasms - Seizures - Weakness Severely low magnesium can also [lower other electrolyte levels](https://www.health.com/electrolytes-7255607), like calcium and [potassium](https://www.health.com/hypokalemia-symptoms-7966570).1 The effects of caffeine may vary based on your individual sensitivity and how quickly it is eliminated from your body. According to the United States Food and Drug Administration (FDA): - Safe: [Up to 400 milligrams (mg) of caffeine per day](https://www.health.com/how-much-coffee-is-too-much-11784279) for most adults.4 - Too much: Around 1,200 mg can cause dangerous effects, like seizures.7 Common sources of caffeine include:4 - [Coffee](https://www.health.com/food/health-benefits-of-coffee) (8 oz): 95-200 mg - Energy drink (8 oz): 70-100 mg - Tea (8 oz): 14-60 mg - Soda (12 oz): 35-45 mg \| What Is the Recommended Magnesium Intake? \| \| \|---\|---\| \| Males (19-30 years) \| 400 mg \| \| Males (31+ years) \| 420 mg \| \| Females (19-30 years) \| 310 mg \| \| Females (31+ years) \| 320 mg \| \| Pregnant people (19-30 years) \| 350 mg \| \| Pregnant people (31-50 years) \| 360 mg \| National Institutes of Health: Office of Dietary Supplements. Magnesium. In addition to caffeine, the following factors may reduce your magnesium levels:6 - Poor diet or [malnutrition](https://www.health.com/loss-of-appetite-8731849) - Fluid loss (such as from heavy sweating or diarrhea) - Medical conditions that affect nutrient absorption - [Excessive urination](https://www.health.com/condition/urological-conditions/what-is-polyuria) - Alcohol use - Certain medications (e.g., diuretics, laxatives, some chemotherapies) If you're worried about your magnesium levels, there are several things you can do to [improve magnesium absorption](https://www.health.com/supplements-to-take-with-magnesium-11901903). ### 1\. Eat Magnesium-Rich Foods [Dietary sources of magnesium](https://www.health.com/foods-high-in-magnesium-11928924) include:1 - Leafy greens (spinach, kale) - Whole grains (brown rice, oats) - Nuts and seeds (pumpkin, chia, almonds) - Legumes (lentils, black beans) ### 2\. Consider Supplements [Magnesium supplements](https://www.health.com/types-of-magnesium-7853312) come in many forms, such as oxide, citrate, and [glycinate](https://www.health.com/magnesium-glycinate-8415806). Talk to a healthcare provider to determine which supplement and dosage is best for you.1 ### 3\. Focus on a Balanced Diet Other vitamins and minerals may also affect magnesium levels. Eating a nutritious, well-balanced diet can help your body absorb minerals better overall. To enjoy your morning coffee without compromising magnesium: - Cut back on caffeine or choose decaf. Decaf coffee still contains some caffeine, but not as much as regular coffee.7 - Stay hydratedto offset caffeine’s [dehydrating](https://www.health.com/dehydration-7376352) effects. - Eat more [magnesium-rich foods](https://www.health.com/snacks-that-are-high-in-magnesium-11821274) or talk to a medical provider about supplements.
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