Magnesium absorption: Best and worst beverages to consume

Properly choosing beverages when taking magnesium supplements is essential to maximize absorption and prevent digestive issues such as cramping, bloating, or diarrhea. Water is considered the gold standard; consuming a full glass of lukewarm water helps dissolve the mineral and reduces the laxative effects often associated with magnesium citrate or oxide.

Adding a few drops of lemon to water may further enhance bioavailability, as the Vitamin C and citric acid create a slightly acidic environment in the stomach that improves solubility.

Conversely, certain drinks can hinder absorption or increase magnesium loss. Caffeine, found in coffee, acts as a diuretic and may increase the excretion of magnesium through urine. It is recommended to wait at least one hour before or after coffee consumption when taking supplements. Similarly, black and green teas contain compounds like phytates and oxalates that can bind to magnesium in the digestive system. Alcohol consumption can also decrease available magnesium levels and increase the body's requirements for the mineral.