5 Foods You Should Never Mix With Magnesium

Magnesium is a mineral your body needs to regulate blood pressure, stress response, and muscle and nerve function. Taking a magnesium supplement can help you meet your daily needs for this important nutrient and may also improve high blood pressure, relieve headaches, and promote restful sleep.

Magnesium can be taken at any time of the day, with or without food. However, It’s best to avoid taking magnesium supplements with certain foods and drinks because they can interfere with how your body absorbs it.

Although fiber-rich foods are a great choice for overall health, you shouldn’t combine fiber-rich foods with magnesium supplements.

“It’s best to avoid high-fiber foods when taking magnesium,” said Leigh Erin Connealy, MD, MD, medical director of the Center for New Medicine. Health. “Fiber can bind to magnesium, moving it through the digestive system while preventing it from being absorbed into the bloodstream,” she said.

That said, a diet rich in magnesium can generally offset any reduced absorption caused by a higher fiber intake. Still, it’s best to avoid taking magnesium supplements alongside fiber-rich foods to ensure you get the most benefit from them.

Phytic acid is a compound found in fiber-rich foods, such as beans and grains.

Foods high in phytic acid include whole grains, legumes (like beans and lentils), and nuts and seeds,” says Jobby John, PharmD, CEO and founder of Lake Hills Pharmacy and Nimbus Healthcare. Health. “When you consume it at the same time as your magnesium supplement, the phytic acid essentially ‘clings’ to the magnesium, creating an insoluble compound that your body can’t absorb,” he explained.

“Some foods high in phytic acid include nuts and seeds, such as almonds, peanuts, chia seeds and flax seeds, beans and whole grains, such as brown rice, corn and quinoa,” Connealy said. “To get the most benefit from magnesium supplements, wait about two hours between taking magnesium and enjoying these foods.”

Certain foods, such as vegetables like spinach, are high in antinutrient compounds called oxalates. Oxalates bind to minerals in your digestive system, making it more difficult for your body to absorb them.

“Similar to phytic acid, oxalic acid can bind to magnesium in the intestines,” John explained. “This forms magnesium oxalate, a compound that is not equally absorbed, meaning you get fewer minerals in your system,” he said.

“Foods particularly high in oxalates include spinach, rhubarb, beet greens, and almonds,” says Helen Tieu, RD, certified diabetes educator and founder of Diet Redefined. Health.

Since foods high in oxalates can reduce magnesium absorption, it is best to avoid consuming these foods close to the time you take your magnesium supplement.

Alcohol and caffeine increase the urinary excretion of minerals, such as magnesium.

“Excessive alcohol consumption can interfere with the absorption of magnesium and also increases its excretion through the kidneys, which can lead to deficiencies,” John explained.

Excessive alcohol consumption can counteract the benefits of magnesium supplementation and lead to health problems such as serious vitamin and mineral deficiencies, liver disease, and more.

Consuming large amounts of caffeine can also reduce the absorption of magnesium in the digestive tract and increase its excretion.

For overall health and to promote optimal mineral absorption, it is best to limit your consumption of alcoholic beverages and avoid drinking large amounts of caffeine.

Soda contains phosphoric acid, a phosphorus-based compound that binds to magnesium and forms compounds that the intestines cannot absorb. This reduces the amount of magnesium available to the body.

Phosphoric acid can also interfere with calcium absorption. Calcium and magnesium are essential for bone health, and drinking too much soda can lead to bone problems, such as an increased risk of fracture.

To promote optimal mineral absorption and overall bone health, it is best to limit your soda intake and avoid drinking it when taking mineral supplements.

Magnesium is primarily absorbed in your small intestine. Some foods and drinks contain compounds that interfere with the way your body absorbs magnesium.

For example, foods high in fiber, phytic acid, or oxalates can reduce magnesium absorption, while substances like caffeine and alcohol can increase magnesium excretion through urine.

The good news is that you can promote optimal magnesium absorption and maintain healthy magnesium levels by following a few helpful tips, such as taking your magnesium supplement separately from the foods and drinks mentioned above and avoiding excessive alcohol and caffeine consumption.

Magnesium is an essential nutrient that can support overall health. To promote optimal absorption, it is important to pay attention to what you eat and drink in addition to magnesium supplements.

Foods and drinks high in fiber, phytic acid, phosphoric acid, alcohol and caffeine can interfere with how your body uses magnesium.

To get the most out of your magnesium supplement, separate it from these foods and drinks as much as possible and pair magnesium supplements with a healthy, balanced diet and lifestyle.