What flushes magnesium out of the body? Check it!

What flushes out magnesium?

It would seem that the supply of magnesium to the body should not cause difficulties. This element is present in whole-grain cereal products, nuts, legumes. Foods with a high magnesium content also include green leafy vegetables.

However, research indicates that a large part of society is struggling with a reduced level of this compound. Magnesium deficiency is observed when its concentration in the blood serum drops below 0.7 mmol/l. Such a condition can contribute to the occurrence of various undesirable symptoms.

To prevent the loss of this important element and keep its concentration at the right level, it is worth knowing what flushes magnesium out of the body. Insufficient macroelement content may be associated with both excessive alcohol consumption and the use of a calcium-rich diet.

Chronic stress

At risk for magnesium deficiency are people who experience strong emotions associated with various life situations. During both mental and physical stress, is observed increased magnesium excretion from the body. The most common symptoms of magnesium deficiency caused by increased mental stress include irritability, feeling nervous, difficulty concentrating, memory deterioration and sleep disturbances.

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Alcohol

People who are wondering whether alcohol flashes magnesium out need to know that regular use of alcoholic beverages can adversely affect the level of this element in the body. How does alcohol contribute to a deficiency? Ethanol flushes out magnesium through the kidneys. When consumed in excessive amounts, it contributes to increased diuresis and, as a consequence, leads to the loss of water and electrolytes. In addition, it interferes with the absorption of magnesium from the gastrointestinal tract.

Which types of alcohol are the most harmful? It is difficult to indicate a clear answer to this question, because each dose of ethanol has a diuretic effect. Increased urine excretion causes some elements and vitamins, including magnesium, to be removed along with it. Therefore, if you are wondering whether beer flushes out magnesium, you need to be aware that regularly reaching for this drink can cause a shortage of many key macro and microelements.

Coffee

Coffee is also a widely publicized reason for insufficient magnesium levels in the body. It is believed that its drinking may contribute to the deficiency of this element. Does coffee flush magnesium out of the body? Drinking this popular stimulant drink increases the excretion of magnesium in the urine, but there is no conclusive research indicating that coffee flushes out magnesium. It is also worth noting that a cup of infusion provides about 7-24 mg of magnesium. In order not to risk magnesium deficiency, it is enough to limit coffee consumption to 1-2 cups per day.

Phosphates and phosphoric acid

Important factors contributing to magnesium deficiency include frequent use of foods and beverages containing phosphates. Phosphoric acid derivatives are present not only in coca-cola, but also in ready-made sauces, broths, UHT milk, dairy products, fruit preparations, ice cream and desserts. Together with magnesium, these compounds form poorly absorbable salts, causing a decrease in the absorption of the macroelement, which plays a key role in the proper functioning of the body.

High-calcium diet

When looking for an answer to the question of what flushes magnesium out of the body, you also need to mention a calcium-rich diet. This element, like phosphorus, may contribute to the reduction of magnesium absorption. Calcium-rich foods include milk, cheese, yogurt, almonds, hazelnuts, parsley, white beans, tofu, poppy seeds. Magnesium deficiency can also be caused by regular intake of calcium preparations.

Pharmaceuticals

The reasons for the reduced magnesium concentration include the use of certain drugs. The absorption of this element may be difficult in particular to take pharmaceuticals that increase urine eliminate by the kidneys, hormonal contraceptives and immunosuppressive drugs (e.g. cyclosporine, cisplatin).

Vitamin C

Magnesium deficiencies can also be caused by excessive amounts of ascorbic acid in the diet. Does vitamin C flush magnesium out of the body? Yes, but only if it is taken in too high doses. If you do not overdo it with its consumption, then you probably do not have to worry about magnesium deficiency in the body.

How to prevent magnesium loss?

The correct supply of magnesium in the diet of women should be about 320 mg, while in the case of men about 420 mg per day. The daily requirement for this macroelement is therefore in the range between 300 and 400 mg. Larger amounts of this element are needed by people undertaking increased physical effort, experiencing severe stress, as well as women during pregnancy and breastfeeding.

In order to maintain the proper concentration of magnesium in the body, first of all, you should take care of a healthy and well-balanced diet. This element is better absorbed from food than from dietary supplements.

Diet rich in magnesium

The richest sources of magnesium are whole grains products, green leafy vegetables and legumes. In the diet, it is worth including in particular beans, soy, peas, lentils, spinach, kale, lettuce. Magnesium is also present in bananas, avocados, pumpkin seeds, sunflower seeds, almonds, pistachios and walnuts. In addition, cocoa is a rich source of magnesium. In 100 g of this product there is about 420 mg of magnesium.

When thinking about what flushes magnesium out of the body, it is worth limiting the consumption of coffee containing caffeine.

Supplementation - vitamin B6, D3 and other supporting the absorption of magnesium

The effectiveness of magnesium supplementation depends on the proper intake of this element. In order to increase its absorption, it is best to take it during or after a meal. Secondly, magnesium should be combined with other preparations that increase its absorption.

Compounds that can improve magnesium absorption include vitamin B6, also known as pyridoxine. It must be supplied to the body from the outside, because the body is not capable of its own synthesis. Satisfactory effects are also achieved by combining magnesium supplementation with vitamin D3, coenzyme Q10, tryptophan and L-carnitine.

Limiting alcohol and caffeine

Reducing coffee and alcohol consumption may also be helpful in improving magnesium absorption. Both excessive consumption of caffeine and ethanol can have a negative impact on the bioavailability of the macroelement. Therefore, if you want to maintain the proper level of magnesium, try to avoid alcohol, and reduce drink coffee to 1-2 cups a day.

Techniques for reducing stress

Long-term stress may be one of the causes of low magnesium levels, as it interferes with the absorption of this element in the intestines. In addition, high cortisol levels increase its excretion in the urine. In such a situation, various methods of stress reduction may be a salvation. Effective ways to deal with stressors include breathing techniques, meditation, and physical activity.

OstroVit magnesium - effective supplement to deficiencies!

Magnesium deficiency causes characteristic clinical symptoms. In the case of a large deficit of this element in the body, are observed muscle weakness, easy fatigue, painful calf cramps, heart rhythm disorders, increased hair loss. To supplement its deficiencies, you can reach for dietary supplements with OstroVit magnesium. The compounds best absorbed in the small intestine include magnesium citrate, magnesium lactate, gluconate and magnesium glycinate. When choosing the right preparation, it is worth paying attention not only to the form of the element, but also to the composition of the preparation and the presence of vitamin B6. The addition of pyridoxine may have a beneficial effect on the absorption of magnesium.

Bibliography:

Justyna Kąkol

Master of European Studies

Graduate of licentiate studies in Polish philology at the University of Rzeszow and master studies in European studies at the University of Warsaw. For more than 10 years she has been creating substantive content from the scope of health, dietetics and medicine. Passionate about a healthy lifestyle, physical activity and a rational approach to diet. In her free time, she is most likely to prepare tasty, nutritious food and spend time with her family.