You’ve likely seen it circulating online: adding magnesium to your coffee is the secret to avoiding caffeine jitters, crashes, and anxiety. While the idea sounds appealing – after all, caffeine is a stimulant while magnesium is known for its calming properties – there’s little scientific backing for this claim. Let’s break down why.
The Magnesium-Caffeine Theory: A Logical Disconnect
The theory goes like this: coffee’s stimulating effects cause nervousness and disrupt sleep, while magnesium helps soothe anxiety and promotes restful nights. So, combining the two in your morning brew should somehow neutralize the negative impacts of caffeine.
However, Morgan Walker, a registered dietitian and nutrition expert, points out that while some research suggests magnesium might have mild benefits for anxiety and sleep, these effects are not strong enough to cancel out caffeine’s more immediate impact.
Furthermore, it takes about four to six hours for your body to absorb magnesium, whereas caffeine kicks in within 30 minutes. This timing discrepancy essentially means the magnesium wouldn’t be available to counteract the caffeine rush.
Potential Downsides of Mixing Magnesium and Coffee
While the “magic bullet” effect isn’t likely, mixing magnesium with coffee could have subtle downsides. Caffeine is a diuretic, encouraging your kidneys to remove excess water and salt. Some studies indicate that caffeine intake can temporarily increase magnesium excretion through urine. Though generally insignificant for most people, this could contribute to lower overall magnesium levels in those who consume large amounts of coffee without ensuring sufficient dietary magnesium intake.
Mixing caffeine with certain forms of magnesium supplements, like magnesium sulfate, citrate, or oxide, could also lead to unwanted digestive effects – diarrhea being the main culprit – as these substances have a laxative action.
Boosting Magnesium Through Diet: A Better Strategy
Magnesium plays a crucial role in various bodily functions, including fluid balance, nervous system health, muscle function, and energy production. Studies show that over half of adults don’t consume enough magnesium daily, potentially increasing the risk of conditions like obesity, type 2 diabetes, heart disease, osteoporosis, and more.
Experts recommend focusing on magnesium-rich foods before considering supplements:
- Leafy green vegetables
- Nuts and seeds (especially pumpkin seeds)
- Legumes
- Whole grains
- Soy products like edamame and tofu
Rather than mixing magnesium directly into your coffee, prioritize a balanced diet and, if needed, consult with your doctor about supplementing.
