4 Surprising Habits That Deplete Your Magnesium (and How to Fix Them Naturally)
Let’s talk magnesium—because if you’re feeling anxious, wired but tired, bloated, struggling with sleep or PMS… this essential mineral might be a missing piece of the puzzle.
Most women I work with are unknowingly low in magnesium, and it’s not just about diet. There are a few everyday habits that can deplete your levels fast—and once you know what they are, you can actually do something about it.
I dove deep into this topic with Dr. Barb Woegerer, ND on The Balance with Britt Podcast, and if you haven’t already listened—you need to.
👉 Episode 1: The Magnesium Deep Dive
👉 Episode 2: Magnesium, Metabolic Health & Mood
Now let’s get into it—here are four sneaky lifestyle habits that are depleting your magnesium and what you can do to boost it back up.
1. You're Constantly Stressed
Girl, same. Whether it's work, family, your to-do list, or the group chat that just won’t stop—stress burns through magnesium. Your body uses it to calm your nervous system and regulate cortisol. So the more stressed you are, the more magnesium your body needs.
What to do:
✨ Prioritize daily calm—even 5 minutes of deep breathing, legs-up-the-wall, or a walk outside can help.
✨ Consider a magnesium glycinate supplement (always chat with your practitioner first).
✨ Load up on magnesium-rich foods like pumpkin seeds, leafy greens, black beans, and dark chocolate.
2. You Love Coffee (or Wine)
I love a good latte too—but caffeine and alcohol are both diuretics, meaning they increase how much you pee, and along with that goes precious magnesium.
What to do:
☕ Try not to drink coffee on an empty stomach—it adds to the stress load.
🍷 For every caffeinated or alcoholic drink, up your hydration and magnesium intake that day.
💧 Add minerals or a pinch of sea salt to your water to help with absorption.
3. Your Gut Health Needs Some Love
If your digestion is off—think bloating, diarrhea, or inconsistent poops—you might not be absorbing magnesium properly. A stressed, inflamed, or sluggish gut can't do its job efficiently, which means even if you're eating all the right foods, your body's not getting what it needs.
What to do:
🌿 Focus on optimizing digestion: chew your food, eat in a calm state, and don’t skip meals.
🥗 Include fiber-rich whole foods and fermented foods to support the microbiome.
💊 In some cases, magnesium bisglycinate or citrate in supplement form can help bridge the gap while you work on gut healing.
4. You're Sweating It Out (But Not Replacing Minerals)
If you're active, hitting the sauna, or just sweating a lot, you're losing electrolytes—including magnesium. This is a good thing (yay, detox!), but it means you have to be intentional about replacing what you’re losing.
What to do:
💦 Sip on an electrolyte drink post-sweat that includes magnesium—not just sodium and potassium.
🥬 Eat magnesium-rich foods post-workout (like cooked spinach, avocado, or a smoothie with chia seeds).
✨ Consider a transdermal magnesium spray for sore muscles—it’s absorbed right through the skin.
Bottom Line
Magnesium is crucial for sleep, hormones, energy, and mood—and so many women are unknowingly depleted. The good news? Once you know what’s draining your levels, you can make simple shifts to support your body.
🎧 Want the full scoop? Don’t miss my two-part magnesium series with Dr. Barb Woegerer:
Feeling like your symptoms could be linked to low magnesium—but not sure where to start?
Let’s chat. I offer personalized nutrition coaching to help you feel more energized, less anxious, and supported every step of the way.
👉 Click here to learn more about working with me
xo,
Britt