8 Common Foods That Can Lower Magnesium in Your Body

Steady energy, relaxed muscles, and a calm mood all connect back to magnesium. When your levels are balanced, you feel more in rhythm: alert during the day, relaxed in the evening, and ready for restful sleep.

The challenge is that many people do not get enough from diet alone. On top of that, certain foods and drinks may actually lower the magnesium your body can hold onto. That means even if you think you are eating well, your magnesium levels may still be running low.

In this blog, we will look at eight common foods that can drain magnesium, how they affect your balance, and simple swaps you can make to keep your magnesium level balanced.

1. Refined Sugar and Sweets:

   Cookies, cakes, and candy can satisfy a sweet tooth, but large amounts of refined sugar make your body use extra magnesium to break it down. At the same time, sugary foods give you almost no magnesium in return, leaving your magnesium levels lower over time — extra loss without replacement.
   
   

2. Excessive Protein:

   When you eat too much protein, your kidneys work harder to process it. In that process, they also let go of more magnesium in urine, which can lower your levels. This is more common with high-meat diets or frequent use of protein shakes. Getting enough protein matters—just avoid going overboard, as balance is key for magnesium.
   
   

3. Very High Fiber Intake (in Excess):

   Fiber is important for healthy digestion and overall wellness. Some fibers—especially those high in compounds called phytates can bind to minerals like magnesium in the gut and form complexes that the body cannot easily break down. Because these bound minerals are harder to absorb, more of the magnesium passes out of the body instead of being taken in. This does not mean fiber is bad; it only means balance is key. 
   Examples of fiber foods high in phytates:

   • Wheat bran
   • Beans and lentils (especially with outer skins)
   • Seeds with phytic acid (like unsoaked sunflower seeds). 
   • When enjoyed in normal portions, these foods still provide valuable nutrients. The issue comes when fiber is extremely high without enough variety in the diet.
     
     
4. Large Doses of Zinc-Rich Foods:

   Zinc and magnesium both use same pathways in the gut for absorption. When zinc is present in very high amounts, it can crowd out magnesium, making it harder for your body to take in enough. Most people do not face this issue with balanced meals, but it can happen when zinc is consumed in excess from multiple sources.
   
   

5. Salty, Processed Foods:

   Too much sodium makes your kidneys work harder to flush out the extra salt. In the process, more magnesium is lost through urine, which can lower your body’s levels over time.

   Examples:
   • Fast foods
   • Frozen meals
   • Heavily salted snacks (Chips & fries). 
   • Swapping in fresh, homemade meals with lighter seasoning can help your body hold onto more magnesium.
     
     
6. Excess Coffee:

   A morning coffee is not the issue - but going overboard can be. Caffeine is a natural stimulant that can push magnesium out of the body through urine. Enjoying coffee in moderation and balancing it with water and magnesium-rich snacks like almonds can be a smart trade-off.
   
   

7. Alcohol:

   Alcohol can irritate the digestive system, making it harder for the body to take in magnesium from food. It also signals the kidneys to release more fluid, and with it, more magnesium leaves the body through urine. Frequent or heavy drinking is most risky, but even moderate intake can affect your balance over time.
   
   

8. Soda & Soft Drinks:

   Sodas often contain phosphates, which can impact how much magnesium your body takes in from food and make it harder for your body to absorb magnesium. Drinking more soda also means you are missing the chance to take in magnesium from healthier choices like water or mineral-rich drinks.

Magnesium supports energy, calm, and muscle function - but some of the foods you eat every day may be quietly draining it. From sugar and soda to processed grains and salty snacks, these items can lower your body’s magnesium balance over time. The solution is not extreme restriction. Instead, aim for mindful swaps, more whole foods, and if needed, consider adding a supplement like magnesium glycinate to your daily routine. By understanding how your diet impacts magnesium, you give yourself the power to stay energized, and balanced.