A recent trend circulating on social media suggests that adding magnesium to coffee can alleviate common caffeine-induced side effects such as jitters, energy crashes, and anxiety. While the idea of combining caffeine, a known stimulant, with magnesium, often promoted for its relaxing properties, might seem logical in theory, experts caution against this practice, stating there is no scientific evidence to support such claims.

According to Morgan Walker, MS, RD, LDN, a sports dietitian and adjunct professor at Lebanon Valley College, while some clinical trials indicate that magnesium can have minor benefits in reducing anxiety and improving sleep, these effects are generally small. Crucially, there is no research to definitively prove that magnesium can offset caffeine-induced jitters, tension, or sleep disruption. Erin Barrett, PhD, senior director of scientific affairs at Shaklee, further highlights a significant timing mismatch: magnesium typically takes four to six hours to be absorbed and exert its effects, whereas caffeine's stimulating effects are usually felt within 30 minutes. This difference in onset means magnesium is unlikely to counteract immediate caffeine side effects.

Beyond the lack of proven benefits, mixing magnesium with coffee could potentially lead to negative interactions. Caffeine is a diuretic, meaning it increases the body's excretion of water and salt, which can temporarily increase urinary magnesium excretion. While this effect is generally insignificant for most, Walker notes it could contribute to lower overall magnesium levels in individuals who consume large amounts of caffeine and already have insufficient dietary magnesium intake. Furthermore, Barrett warns that combining caffeine with certain types of magnesium, specifically magnesium sulfate, citrate, and oxide, could exacerbate their natural laxative effects, potentially leading to gastrointestinal discomfort.

Despite the ineffectiveness of using magnesium to counteract caffeine's side effects, the importance of adequate magnesium intake remains critical. Studies reveal that over half of adults do not meet the recommended daily intake of magnesium, and low levels are linked to an increased risk of chronic conditions such as obesity, type 2 diabetes, heart disease, and osteoporosis. Magnesium plays vital roles in balancing fluids, supporting nervous system and muscle function, and aiding energy production.

Instead of mixing the two, experts strongly advise spacing out coffee and magnesium intake. Both Barrett and Walker recommend prioritizing magnesium-rich foods before resorting to supplements. Excellent dietary sources include leafy greens, nuts and seeds (especially pumpkin seeds), legumes, whole grains, and soy-based foods like edamame and tofu. For those experiencing coffee jitters, Barrett's most straightforward recommendation is to simply reduce caffeine intake. While individuals can experiment to see if the combination works for them, cutting back on caffeine is a more direct and scientifically supported solution for managing jitters.