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Magnesium Deficiency & Soda

1 January 2015 - Posted by Kathryn Kos

If you are among those that enjoy fizzy soft drinks… you may want to reconsider!

We humans do not produce magnesium on our own. Magnesium and other minerals can only be obtained from the earth. Their biological role is multifaceted. Minerals help to maintain the pH of the body and are necessary for proper nerve conduction, contracting and relaxing muscles, and tissue growth.

Drinking Soda Can Rob Your Body of Necessary Minerals | Ancient Minerals BlogMany people are unaware of the negative effect soda drinking has on mineral intake, mineral absorption and assimilation within the body. In middle-aged adults, consumption of one soda a day is associated with a 48% higher prevalence and incidence of multiple metabolic risk factors linked to magnesium deficiency, such as diabetes, obesity, and higher resting blood pressure. Carbonated soda consumption is negatively associated with achieving adequate calcium and magnesium in children aged 6 years and older. Consuming just 8 ounces of carbonated soda decreases the likelihood of achieving recommended calcium intake for children by 40%.

In this piece we will be discussing the different components of soda that contribute to magnesium depletion in the body.

What are the mechanisms behind soda drinking and magnesium loss?

Phosphorous in Soda Depletes Minerals

Do you enjoy that “tangy” flavor in soda? The “tang” comes from phosphoric acid added by soda manufacturers. Phosphorous itself is a necessary mineral. You need some phosphorous in your diet to support bone structure, create and store energy in the body, transmit genetic material, and regulate the body’s pH levels. Phosphoric acid is phosphorous that has undergone a modification process to become more chemically stable. Companies add phosphoric acid to many soft drinks to make the flavor more enhanced and give it that tanginess that we enjoy. However, high phosphorous levels in soda can lead to reduced body storage of minerals.

Excessive intake of phosphorous actually blocks mineral absorption in the body. Too much phosphorous binds with minerals in your blood, thus rendering them unavailable to your body’s functions. Your body, sensing it doesn’t have enough calcium or magnesium in the blood, takes it from your bones. Since phosphorous intake is increased when drinking most carbonated beverages, this depletes your body of both calcium and magnesium.

It’s not just sugary soft drinks that produce this negative effect. Phosphoric acid is also found in diet sodas. One 12 ounce cola contains approximately 40 mg of phosphoric acid!

Sugar in Sweetened Soda Robs the Body of Nutrients, and Displaces Nutrient-Dense Foods

For every molecule of sugar we eat our bodies need 54 molecules of magnesium to be able to process that sugar. Therefore consuming sugar-laden soda depletes our body of this necessary nutrient. There are approximately 39 grams of sugar in one 12 ounce can of sweetened cola.

But beyond the fact that magnesium is depleted through simply processing the sugar we consume, an additional factor contributes to reduced intake. It is suspected that the role of soft drinks in mineral deficiency and reduced bone mineral density may be partially due to the fact that these soft drinks are displacing foods that would offer a source of minerals.

According to Loren Cordain, author of “Origins and evolution of the Western diet: health implications for the 21st century”, published in The American Journal of Clinical Nutrition,

Standard American diets high in sugar and processed grains are both void of necessary micronutrients and deplete micronutrients. Refined sugars such as those found in soft drinks do not contain any vitamins or minerals. Therefore consuming these beverages reduces the nutrients in the diet.”

Sugar in soda replaces the calories and nutrients we could get from eating more nutrient-dense and mineral rich real foods, such as bone broths and grass-fed liver.

Drinking Soda Can Rob Your Body of Necessary Minerals | Ancient Minerals BlogAspartame in Diet Soda Interferes with the Actions of Magnesium

Think you are making a better decision by avoiding sugar and drinking diet soda? If so, it’s time to think again!

Diet soda has also been shown to reduce magnesium, and may be associated with increased risk of heart attack and stroke, related to magnesium deficiency. The most commonly used sweetener in diet soda is aspartame, which is a source of aspartic acid. Aspartic acid interferes with the actions of magnesium, thus chronic aspartame consumption may lead to magnesium depletion. In studies, consumption of diet soda has been linked to numerous disorders associated with magnesium deficiency such as diabetes, heart disease, hypertension, and osteoporosis.

Caffeine in Soda Reduces Both Calcium and Magnesium

Do you enjoy soda for the caffeine “buzz”? Many soft drinks now contain excessive amounts of caffeine, and some claim to give you more energy.

One 12-ounce soda contains approximately 30-60 mg of caffeine. Urinary calcium and magnesium excretion and intestinal calcium secretion were correlated with caffeine consumption in metabolic studies on premenopausal women. For every 150 mg of caffeine ingested, approximately 5 mg of calcium is lost. This effect occurs even hours after the consumption of caffeine.

Caffeine also inhibits the amount of calcium that is absorbed through the intestinal tract and depletes the amount retained by the bones. In another study, female college students were either given decaffeinated or caffeinated beverages after fasting for 10 hours. Urine samples after three hours revealed significant excretion of calcium, magnesium and sodium after caffeine intake. Thus limiting caffeine intake is crucial when trying to maintain adequate minerals.

As you can see, soda drinking depletes minerals in the body in several ways, and replaces calories from more nutrient dense sources. The best way to stay hydrated by far is drinking real filtered water. If you are craving flavor or bite, try adding some lemon or lime juice to your water!


Female Guide to Magnesium – Part 1

5 August 2014 - Posted by Ashley under , ,

Female Guide to Magnesium - Part 1: Obstacles Women Face in Maintaining Adequate Magnesium LevelsIf you’ve ever walked the supplement aisles of a grocery store, you’ve probably noticed that there are very well-defined differences in men’s vs. women’s supplements. This same principle applies not only to blends of vitamins, minerals, and herbs in individual products, but also to label-recommended use and dosage amounts. Women have not only their own multivitamins, but also multivitamin varieties, blends catering to reproductive and sexual health, anti-aging formulas, fitness supplements, and (of course) weight loss aids.

In light of these important differences, we figured: Why not magnesium?

In this two part series we’ll explore the unique needs and options that women have for ensuring optimal magnesium. However, before we get into tactics on intake, we first need to tackle the obstacles that women in particular face.

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5 Reasons To Pack Magnesium For Your Vacation

9 April 2014 - Posted by Ashley

If you’re amongst the many people who are taking time off for Spring Break, we have something we’d like to impart…5 Reasons To Pack Magnesium For Your Vacation | Ancient Minerals

Don’t forget your magnesium!

So often when we decide to set off for relaxation, fun, or just a change from our everyday routine, we forget some of the most important items in our effort to just let go and enjoy. But what if we told you that bringing something as simple as magnesium along on your trip could, in fact, help you enjoy your trip a lot more?

Here are 5 great reasons why you should make room in your suitcase for your magnesium:

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Pre-Menstrual Syndrome & Magnesium

4 February 2014 - Posted by Ashley under , ,

Ladies, it’s time to bump magnesium up your priority list, and here’s why…

Pre-Menstrual Syndrome & Magnesium | Ancient Minerals   #pms A while back I decided to embark on a month of “clean living.” Since I already live a relatively clean lifestyle, this concept was more of a “fine tuning” than total rehabilitation. I started by deleting caffeine and alcohol – not that I was consuming either excessively, but both of these are diuretics, causing an unnecessary loss of minerals and fluids. I also set up reminders for myself to ensure that I took my vitamins, bumped up my activity levels, and got adequate amounts of sleep. I lowered my sugar intake, ate more raw foods, and kicked up my “good fat” consumption.

One extra thing that I did was to make a conscious and consistent effort to really boost my magnesium levels through both topical and oral supplementation. Of course, one might assume, since I have magnesium literally at my fingertips, that I have no problem getting sufficient amounts. However, I’m only human and even I find myself needing to renew my habits now and again.

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Stressed Out? You May Be Magnesium Deficient…

9 January 2014 - Posted by Ashley under ,

Stressed Out? You May Be Magnesium Deficient | Ancient MineralsStress is a funny thing… it seems to pop up at the most inconvenient times, or add an extra hurdle to already difficult situations. It can push emotions to their limits, negatively impact the immune system, and exacerbate pain or chronic conditions.

And unfortunately, oftentimes the stresses of life are unavoidable.

However, despite the fact that stressful stimuli abounds, there are ways to but to truly reinforce your body’s own ability to handle stress. One of these, as you may imagine, is maintaining good health. Of course, in today’s busy world, that can be easier said than done!

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Intravenous and Inhaled Magnesium for Childhood Asthma

20 December 2013 - Posted by Ashley under ,

Intravenous and Inhaled Magnesium Sulphate in Management of Children with Bronchial Asthma | Ancient MineralsAlthough we’ve discussed the benefits of magnesium for those with asthma and allergies, a new study released in the Journal of Maternal-Fetal and Neonatal Medicine has displayed further evidence that the use of magnesium – inhaled magnesium – is a powerful means of battling childhood asthma.



Asthma is the most common chronic disease of childhood and the leading cause of childhood morbidity. When uncontrolled, asthma can place significant limits on daily life, and is sometimes fatal. The use of magnesium sulphate (MgSO4) is one of numerous treatment options available during acute severe asthma in children. The efficacy of intravenous, or inhaled MgSO4 has been demonstrated, while little is known about the actual clinical use of either intravenous (IV) or inhaling MgSO4.

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Magnesium Levels Vital to Brain and Mental Health

5 November 2013 - Posted by Ashley under , , ,

Magnesium Levels Vital to Brain and Mental Health | Ancient Minerals BlogNovember is National Alzheimer’s Awareness Month and the serious issues of cognitive health will be in the spotlight in the coming weeks. The medical community agrees that cognitive impairment (CI), ranging from mild to severe, is almost epidemic in the U.S. as the Baby Boomer generation is aging and living longer. Scientists believe one reason is that the human brain begins shrinking after age 25. Structural changes and loss of brain synapses lead to rapid decline in cognitive health.

The solution is still unclear, however the good news is that the human brain has a greater degree of plasticity than scientists previously believed, and new studies, specifically those made in nutritional research, show that magnesium deficiency in adults may play a more important role in CI, and more seriously, Alzheimer’s Disease (AD), than previously thought.

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Is Magnesium Deficiency an Overlooked Cause of Low Vitamin D Status?

25 October 2013 - Posted by Ashley under ,


Is Magnesium Deficiency an Overlooked Cause of Low Vitamin D Status? | Ancient Minerals BlogLike vitamin D deficit, magnesium deficit is considered to be a risk factor for cardiovascular disease. Several steps in the vitamin D metabolism, such as vitamin D binding to its transport protein and the conversion of vitamin D into the hormonal form 1,25-dihydroxyvitamin D by hepatic and renal hydroxylation, depend on magnesium as a co-factor.

A new analysis of two National Health and Nutrition Examination Surveys data sets, published in BMC Medicine, investigated potential interactions between magnesium intake, circulating 25-hydroxyvitamin D, which is the generally accepted indicator of vitamin D status, and mortality. Data indicate a reduced risk of insufficient/deficient vitamin D status at high magnesium intake and an inverse association between circulating 25-hydroxyvitamin D and mortality, particularly cardiovascular mortality, among those with magnesium intake above the median.

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Magnesium & Drinking Water

27 September 2013 - Posted by Ashley under , ,

Magnesium & Drinking Water | Ancient Minerals Blog It has often been observed that although we, as a society, have many tools and extensive technology at our fingertips, we do some very stupid things. Or, at least, that’s how it often appears.

Case in point – we have, in fact, known for years that the addition of magnesium to the municipal water supply (drinking water) has not only yielded significant health benefits, but also that the softening of water – and, therefore, depleting of minerals – is detrimental overall in regards to public health. Now, when I say years, I mean that in big, bold print… as in there are studies from the 1960′s (and probably before that) that specifically state these conclusions.

For example, a 1960 U.S. study on cardiovascular disease  mortality and treated water supplies concluded, “Softer water was associated with higher death rates.”

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9 Magnesium-Rich Foods

30 August 2013 - Posted by Ashley under ,

Although we have already posted a thorough list of foods that contain magnesium, we have failed to go into the other benefits of consuming these nutrient-rich magnesium sources. Magnesium certainly isn’t the only piece to the health puzzle, and we often find ourselves trying to obtain as many nutrients as possible in just a few meals.

So, on top of being rich sources of magnesium, here are some additional pieces of health information on these nutrient-dense foods.

9 Magnesium-Rich Foods

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