Magnesium and calcium are two of the most important minerals in the human body. Magnesium plays a vital role in over 300 enzymatic reactions and is critical for muscle and nerve function, blood sugar control, blood pressure regulation, immunity, and more.
Calcium, on the other hand, is essential for bone health, cardiovascular function, nerve transmission, and muscle contraction. Given their widespread roles, maintaining optimal magnesium and calcium levels is crucial for overall health and wellbeing.
Unfortunately, some popular beverages can deplete your body’s stores of these vital minerals over time when consumed in excess. These drinks act as diuretics, increasing urine output and the excretion of magnesium and calcium from your body.
For those looking to boost their intake of magnesium and calcium through diet, it’s important to avoid having these minerals leached out by the over-consumption of certain drinks.
In this article, we will discuss the top 5 beverages that can leach magnesium and calcium from your body if you drink too much of them regularly. We’ll also explore some potential negative impacts of depleted magnesium and calcium levels, as well as offer healthier drink alternatives you can enjoy instead.
Arming yourself with knowledge about magnesium- and calcium-depleting drinks can help you make informed choices to support proper hydration while avoiding mineral deficiencies. Read on to learn how to limit specific beverages to keep your magnesium and calcium reserves at optimal levels.
Potential Consequences of Magnesium and Calcium Deficiency
If your body becomes continuously depleted of magnesium and calcium due to excessive intake of the beverages above, you may begin experiencing symptoms associated with deficiency of these key minerals. Low magnesium levels can lead to muscle cramps, chronic fatigue, poor sleep quality, migraines, anxiety, and irregular heartbeat.
Without adequate calcium, your bones gradually lose density, greatly increasing risk of osteoporosis and fractures. Make sure you are getting sufficient magnesium and calcium daily through your diet and consider supplements if needed to avoid complications of inadequate intake.
Healthier Drink Alternatives
Make water your go-to beverage. Herbal teas like chamomile and hibiscus are also great low-calorie, mineral-friendly options. For a flavorful treat, try sparkling water with a squeeze of citrus or a splash of 100% fruit juice.
Limit fruit juice servings to no more than one small 6-8 oz glass per day. Protect your magnesium and calcium stores by being mindful of the beverages you regularly consume. Diligent hydration with the right drinks will help you avoid depletion.
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The Top 5 Drinks that Deplete Magnesium and Calcium
Sugary sodas like cola, ginger ale, and other carbonated soft drinks are often loaded with phosphoric acid, which can interfere with the absorption of magnesium and calcium in your digestive tract. Even having just two cans of soda per day can cause excess calcium to be lost through urine. The high amounts of sugar and caffeine in soda also cause more frequent urination, further flushing out magnesium and calcium.
Popular energy drink brands are very high in caffeine and also contain phosphoric acid, both of which contribute to magnesium and calcium depletion. The caffeine works as a diuretic, triggering increased urine output and greater loss of essential minerals. The phosphoric acid binds to magnesium and calcium and prevents them from being properly absorbed.
Coffee is another culprit when it comes to mineral loss. The large amounts of caffeine found in coffee stimulate the release of certain calcium-containing hormones in the body, like cortisol and epinephrine. Over time, the caffeine forces out more calcium than usual through urine. Those who drink 3 or more cups of coffee per day have accelerated calcium excretion.
Consuming alcoholic drinks can lead to dehydration and significantly increase the amount of magnesium and calcium lost through urine. Alcohol also damages the stomach lining and inhibits the body’s capability to fully absorb dietary magnesium and calcium. Excessive alcohol intake for extended periods can drain magnesium reserves over time.
Fruit juice might have beneficial vitamins, but its fructose content and citric acid hamper calcium absorption in the body. Gulping down too much fruit juice can also disrupt the balance of magnesium levels. While fruit juice provides some nutritional value, it lacks the fiber of whole fruits and the mineral-protecting benefits.
Achieving the Right Balance
Magnesium and calcium are far too vital for health to let our levels run low. By being mindful of your beverage choices and moderating intake of drinks that deplete these minerals, you can maintain optimal magnesium and calcium status.
Enjoy coffee, tea, alcohol, juice and the occasional soda in moderation, while making pure water your primary drink. Eat a balanced diet with plenty of leafy greens, nuts, seeds, beans, yogurt and fish to meet your magnesium and calcium needs.
If necessary, consult your doctor about taking supplements as well. With a little diligence to stay properly hydrated and get adequate magnesium and calcium each day, you can avoid the undesirable effects of deficiency and continue enjoying the beverages you love.
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