What Depletes Your Magnesium? Uncovering the Hidden Causes

October 29, 2025 •

3 min read

According to research, up to 57% of the US population does not meet the recommended daily intake for magnesium, a critical mineral for over 300 biochemical reactions in the body. A deficit, known as hypomagnesemia, can lead to a host of health problems. This article explores the various factors that deplete your magnesium, often without you realizing.

Quick Summary

Several factors cause magnesium depletion, including chronic illnesses like diabetes and kidney disease, long-term use of specific medications, and excessive alcohol consumption. Poor dietary choices and lifestyle habits can also increase the risk of developing a deficiency. Understanding these causes is essential for maintaining optimal magnesium levels.

Key Points

Medication Side Effects: Long-term use of proton pump inhibitors (PPIs) and diuretics is a common cause of magnesium depletion due to impaired absorption or increased excretion.
Chronic Illness: Conditions like type 2 diabetes, kidney disease, and gastrointestinal disorders (e.g., Crohn's disease) interfere with the body's ability to retain or absorb magnesium.
Dietary Factors: A diet high in processed foods, sugar, and refined grains significantly reduces magnesium intake, while excessive caffeine can also lead to depletion.
Alcohol Use: Chronic alcoholism is a major risk factor, causing poor dietary intake, increased urinary loss, and impaired absorption.
Stress and Exercise: Both chronic stress and intense, prolonged exercise can deplete magnesium stores, often through increased demand or loss via sweat.
Age-Related Decline: Older adults are at a higher risk due to lower dietary intake, reduced absorption, and increased medication use.

Common Medications that Deplete Magnesium

Certain pharmaceuticals can interfere with the body's magnesium balance by hindering absorption or increasing urinary excretion. Long-term use of these drugs is a significant risk factor for magnesium deficiency.

Proton Pump Inhibitors (PPIs): Used to treat acid reflux and ulcers, PPIs like omeprazole and esomeprazole can lead to low magnesium levels with prolonged use (typically over a year). The FDA has issued safety warnings about this risk.
Diuretics: These drugs, often called water pills, are used to treat high blood pressure and heart conditions. Loop diuretics (furosemide) and thiazide diuretics (hydrochlorothiazide) increase the loss of magnesium through the urine.
Antibiotics: Some antibiotics, including aminoglycosides and certain quinolones, can form complexes with magnesium, making it difficult for the body to absorb.
Chemotherapy Drugs: Medications like cisplatin can cause significant renal magnesium wasting, leading to hypomagnesemia.

Medical Conditions Affecting Magnesium Levels

A number of chronic illnesses can lead to magnesium depletion, primarily by affecting absorption in the gut or excretion by the kidneys.

Type 2 Diabetes: Uncontrolled blood sugar levels in people with type 2 diabetes can cause increased urinary magnesium excretion. This creates a vicious cycle, as magnesium inadequacy can also worsen insulin resistance.
Gastrointestinal Disorders: Conditions that cause malabsorption or chronic diarrhea, such as Crohn's disease, celiac disease, and ulcerative colitis, significantly impair the body's ability to absorb magnesium from food. Surgical procedures like gastric bypass can also affect absorption.
Kidney Problems: The kidneys are crucial for regulating magnesium levels. Certain kidney disorders can cause excessive excretion of magnesium, leading to deficiency even with adequate dietary intake.
Chronic Alcoholism: Alcohol use disorder is one of the most common causes of low magnesium. It contributes to poor dietary intake, increased urinary loss, and gastrointestinal problems that hinder absorption.
Acute Pancreatitis: This inflammatory condition can cause magnesium levels to drop due to sequestration in necrotic tissue.

Dietary and Lifestyle Factors that Deplete Magnesium

Beyond medical issues, everyday habits and diet can silently chip away at your magnesium stores.

Refined and Processed Foods: Modern food processing, such as refining grains into white flour and sugar, strips away significant amounts of magnesium. A diet high in these processed items often lacks sufficient magnesium.
Excessive Sugar and Caffeine: High sugar intake forces the body to use more magnesium for metabolism, depleting stores. Similarly, caffeine has a diuretic effect that can increase magnesium excretion.
Chronic Stress: Stress hormones like cortisol can increase the body's demand for magnesium, potentially leading to depletion over time.
Excessive Exercise and Sweating: Intense or prolonged exercise can increase magnesium loss through sweat. Athletes or people with very active lifestyles may need more magnesium than the general population.
High Calcium Intake: While both minerals are important, an imbalance can occur. Consuming very high levels of calcium (from supplements or fortified foods) without enough magnesium can interfere with its absorption and balance.

Comparison of Magnesium-Depleting Factors


Factor	Primary Mechanism	Impact on Body	At-Risk Population
Medications	Increased urinary excretion or impaired absorption	Can lead to rapid, severe depletion	Individuals on long-term diuretics, PPIs, or certain antibiotics
Chronic Illness	Malabsorption (GI tract) or increased excretion (kidneys)	Long-term, progressive decline in magnesium levels	People with diabetes, Crohn's, or kidney disease
Dietary Habits	Low dietary intake from processed foods or high intake of competing nutrients	Sustained, low-grade deficiency	Anyone consuming a diet high in processed foods, sugar, and caffeine
Lifestyle	Increased stress or loss through sweat	Can cause temporary or chronic deficiency based on intensity	Athletes, individuals with high stress levels

Conclusion

Understanding what depletes your magnesium is the first step toward correcting or preventing a deficiency. The causes are multi-faceted, ranging from common medications and chronic diseases to seemingly innocuous dietary and lifestyle habits. For those with long-term medication use, existing health conditions, or poor dietary habits, taking proactive steps is crucial. This includes focusing on magnesium-rich foods, managing stress, and discussing potential issues with a healthcare provider. By addressing the root causes, you can restore balance and support overall health.

For further reading, explore the National Institutes of Health's extensive fact sheet on magnesium.

Frequently Asked Questions

The most common culprits include long-term use of Proton Pump Inhibitors (PPIs) for acid reflux and various diuretics (water pills) prescribed for high blood pressure or heart conditions.

Yes, intense and prolonged exercise, especially when accompanied by significant sweating, can lead to a loss of magnesium. Athletes or highly active individuals may require more magnesium to prevent depletion.

Chronic stress increases the body's production of stress hormones like cortisol, which can increase the body's demand for magnesium and lead to its gradual depletion.

Yes, older adults often have lower dietary intake of magnesium, decreased absorption in the gut, and are more likely to take medications that interfere with magnesium levels.

Yes, a normal serum magnesium level doesn't always reflect total body stores, as the body will pull magnesium from bones to keep blood levels stable. A deficiency can still be present.

Minimize consumption of highly processed foods, refined grains, and excessive sugar, as these contain very little magnesium. High intake of caffeine and alcohol should also be limited.

Early symptoms often include fatigue, weakness, loss of appetite, nausea, and vomiting. As the deficiency worsens, more severe symptoms like muscle cramps, seizures, and abnormal heart rhythms may appear.