What Should You Drink with Magnesium? Maximizing Absorption and Comfort

November 13, 2025 •

3 min read

Over 50% of people in the U.S. don't consume enough magnesium, a vital mineral for over 300 bodily functions. When taking supplements, what should you drink with magnesium to ensure maximum absorption and minimize potential stomach upset?

Quick Summary

This guide covers which beverages enhance or hinder magnesium absorption from food and supplements. It explains optimal timings, drink recommendations, and what to avoid for best results.

Key Points

Water is Best: For optimal absorption and to avoid interactions, plain water is the simplest and most effective drink to take with your magnesium supplement.
Avoid Inhibitors: Separate your magnesium intake from alcohol, caffeinated drinks, and colas, as these can increase magnesium excretion or block absorption.
Strategize Calcium Intake: Take magnesium and high-calcium beverages like milk at different times, as these minerals compete for absorption.
Consider Bioavailable Forms: Forms such as magnesium glycinate, malate, and citrate are more easily absorbed by the body than magnesium oxide.
Take with Food: To enhance absorption and prevent digestive upset, it's generally best to take magnesium supplements alongside a meal.
Use Smoothies to Mask Flavor: For bitter magnesium powders, mixing into a smoothie with magnesium-rich ingredients like bananas, spinach, and avocado can be a tasty solution.

The Best Drinks to Enhance Magnesium Intake

Choosing the right beverage to accompany your magnesium intake, whether from food or a supplement, can significantly impact its absorption and reduce digestive side effects.

Water

Plain water is often the best choice for taking magnesium supplements. It aids in the dissolution of the supplement, which facilitates absorption without introducing other compounds that could interfere. Sufficient hydration is key for overall mineral transport in the body.

Mineral Water

Certain mineral waters are excellent sources of naturally occurring, easily absorbed magnesium. Drinking mineral water alongside magnesium-rich food or a supplement can increase your total magnesium intake and aid in absorption.

Smoothies and Juices

Smoothies can mask the flavor of magnesium powders and boost nutrients. Ingredients like leafy greens, bananas, and avocados are naturally high in magnesium. Citrus juices may enhance mineral uptake for some. Be mindful of high-calcium additions like cow's milk. Other beneficial options include coconut water and prune juice.

Beverages to Avoid or Time Strategically with Magnesium

Some common drinks can inhibit magnesium absorption or increase its excretion.

Caffeinated Drinks

Caffeine in coffee and other drinks is a diuretic, increasing magnesium excretion. Limit large amounts near supplement time to maintain effectiveness. Separate intake by 1–2 hours.

Alcoholic Beverages

Alcohol significantly depletes magnesium by acting as a diuretic and impairing gut absorption. Chronic use leads to low magnesium. If consuming alcohol, space it hours away from supplements.

Sodas and Colas

Soft drinks containing phosphoric acid can bind to magnesium, reducing absorption and increasing excretion. Avoid these drinks around supplement time.

High-Calcium Drinks

Large amounts of calcium from drinks like milk compete with magnesium for absorption. Separate high-dose intake by a couple of hours for better absorption of both minerals.

Maximizing Absorption with the Right Form and Timing

Several factors influence magnesium utilization beyond beverage choice.

Take with Food

Taking supplements with a meal enhances stomach acid for absorption and reduces side effects like diarrhea. Food can also slow down the laxative effect of forms like magnesium citrate.

Choose a Bioavailable Form

Absorption varies by supplement form. Highly bioavailable options include glycinate, malate, citrate, and L-threonate. Magnesium oxide is poorly absorbed and primarily used as a laxative.

Consistency is Key

Consistent daily intake of magnesium helps maintain stable levels in the body over time. The exact time of day is less critical than regularity.

A Quick Reference Guide: What to Drink with Magnesium


Beverage Type	Optimal Pairing	Absorption Impact	Notes
Water	Yes	Enhances	Best for hydration and dissolving supplements.
Mineral Water	Yes	Enhances	Provides additional natural magnesium.
Smoothies	Yes	Enhances	Masks taste and can add naturally-rich magnesium ingredients.
Prune Juice	Yes	Moderate Enhancement	Masks taste and contains some magnesium.
Caffeinated Drinks	Separate by 1-2 hours	Inhibits	Diuretic effect increases magnesium excretion.
Alcohol	Separate by several hours	Inhibits	Diuretic and absorption-blocking effects.
Sodas/Colas	Avoid at the same time	Inhibits	Phosphoric acid binds to magnesium.
Dairy/Milk	Separate by 2 hours	Inhibits (large doses)	Calcium competes for absorption pathways.

Conclusion: Balancing Your Beverages for Better Magnesium

Optimizing magnesium intake involves selecting the right form, timing doses, and choosing appropriate drinks. Water, mineral water, and nutritious smoothies are generally good choices to drink with magnesium. Conversely, caffeine, alcohol, and sodas can hinder absorption and deplete levels. Making informed beverage choices improves absorption, minimizes side effects, and maximizes the benefits of this essential mineral.

For more detailed information on supplement interactions, consult the National Institutes of Health fact sheet for professionals.(https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/)

Frequently Asked Questions

It is not recommended to take magnesium with coffee. Caffeine is a diuretic that can increase the excretion of magnesium through urine. It's best to separate your magnesium supplement and coffee intake by at least one to two hours to maximize absorption.

No. Alcohol is a diuretic and impairs magnesium absorption in the gut. Regular consumption can lead to magnesium depletion. You should separate your magnesium intake by several hours and prioritize rehydration if you drink alcohol.

You can take magnesium with milk, but in large doses, calcium and magnesium compete for absorption. For optimal uptake, it's best to take your magnesium supplement at a different time than a high-calcium meal or drink.

For magnesium citrate, especially as a laxative, it is often recommended to mix it with a full glass of cold water or a citrus-flavored drink like juice to improve the taste. Taking it with food can also help prevent stomach upset.

Yes, mixing magnesium powder into a smoothie is a great way to mask the flavor and incorporate it into your diet. Using ingredients like spinach, bananas, or avocado can also boost your overall magnesium intake.

Citrus juices like orange juice can aid in the absorption of minerals. Some studies have noted improved retention of minerals like magnesium when consumed with orange juice.

Some studies suggest that high-fiber foods may interfere with mineral absorption. While more research is needed, separating your magnesium supplement from fiber-rich drinks or foods by about two hours can help avoid potential interactions.