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Did you know that studies have found that foods high in calcium or calcium supplements directly or indirectly compete with magnesium for absorption (Dai et al., 2007), and they should not be taken together if possible? One study found that adding 300 to 1000 mg of calcium to the diet significantly decreased magnesium absorption in participants consuming an average of 370 mg of dietary magnesium daily (Bohn, 2008).
This article will outline some everyday drinks that can cause an imbalance or deficiency in these two powerful minerals, potentially leading to illness, diseases and dysregulations in the human body.
Let us start with magnesium: it plays a role in over 300 functions in the body, including participating in protein synthesis, muscle function, and nerve function. Magnesium also controls blood glucose and regulates blood pressure (Coates et al., 2010:527–37).
Calcium is a vital mineral your body requires to build and support strong bones while performing many essential bodily functions. Calcium is also the most abundant mineral in the body. It has many health benefits, including lower blood pressure, prevention of osteoporosis, and decreasing cholesterol values (Cormick & Belizán, 2019).
Let us get into it: The five drinks that will be discussed in the article include soda pop (both regular and diet soda), alcoholic beverages, processed fruit juices, drinks and foods that contain high sodium content, and, yes, coffee.
Carbonated beverages and Magnesium Absorption
Carbonated beverages, which include drinks such as seltzer water and soda pop, may contribute to a magnesium deficiency due to the carbonic acid in carbonated drinks, which can bind magnesium, making it hard to absorb. In addition, a significant source of phosphorus is represented in soft drinks and beverages, which are rich in phosphoric acid.
Alcoholic beverages and Magnesium Absorption
Regular alcoholic consumption may lead to a magnesium deficiency since alcohol acts as a diuretic, causing an increase in urinary excretion of magnesium and other electrolytes. Moreover, a large amount of alcohol intake over time can deplete the body’s stores of magnesium, leading to a deficiency and eventually chronic illnesses (Rivlin, 1994).
Processed Fruit Juice Impairing Calcium and Magnesium Absorption
Studies have shown a steady diet high in sugar (fructose, glucose, or sucrose), commonly found in processed fruit juice, can significantly impact bone structural integrity, possibly leading to osteoporosis (Tian & Yu, 2017). Another study showed that regular consumption of soft drinks is a notoriously high source of added sugar and was associated with an increase in the risk of developing fractures, which may be partly due to the replacement of calcium-rich beverages (Wyshak & Frisch, 1994).
High Sodium in Drinks and Food and their Effect on Calcium and Magnesium Absorption
A diet higher in salt has been shown to influence more calcium loss excretion through the kidneys with an increased movement of calcium from the skeletal bone, increasing the risk of urinary tract stones (Cappuccio et al., 2000). In addition, high dietary salt is an essential contributor to elevated blood pressure.
Caffeine and its Effect on Calcium and Magnesium Absorption
Three cups of caffeinated coffee or tea may decrease calcium absorption and contribute to bone loss. An inverse relationship between milk consumption and caffeine-containing beverages may partly explain the epidemiologic studies showing an adverse effect. Low calcium intake is associated with skeletal fragility.
Supplements for Calcium and Magnesium Absorption
Calcium supplementation
If you’re not getting enough calcium from your diet, the NAKA Coral Calcium supplement is an excellent source of alkaline calcium that can help support a healthy serum pH. In addition, coral calcium has naturally occurring trace minerals essential for bone health and optimal enzymatic activity.
Magnesium supplementation
New Roots Magnesium Bisglycinate is gentle on your stomach and highly absorbable. This form provides the most glycine, ensuring easy absorption and resistance to insoluble substances. Magnesium is essential in over 600 different enzymatic functions in your body, from DNA synthesis and energy production to proper muscle function and nervous system health.
