From the Guidelines
Caffeine is more likely to cause twitching than magnesium. Caffeine is a stimulant that affects the central nervous system and can increase nerve excitability, leading to muscle twitches, especially when consumed in large amounts (typically more than 400mg daily, equivalent to about 4 cups of coffee) 1. This occurs because caffeine blocks adenosine receptors, increasing neuron firing and releasing excitatory neurotransmitters that can trigger muscle contractions. In contrast, magnesium actually helps prevent muscle twitching by regulating neuromuscular signals and muscle contractions. Magnesium deficiency, rather than excess, is associated with muscle twitches, cramps, and spasms 1.
Some key points to consider:
- Caffeine consumption increases with age, with a mean intake of ∼165 mg/d in the United States 1
- The recommended daily intake of caffeine is ≤400 mg/d for healthy adults, and ≤300 mg/d for healthy pregnant women 1
- Magnesium plays an important role in stabilizing excitable membranes and is necessary for the movement of sodium, potassium, and calcium into and out of cells 1
- Magnesium deficiency has been associated with poor prognosis in cardiac arrest patients, and low plasma magnesium concentration can lead to muscle twitches, cramps, and spasms 1
If you're experiencing twitching and consume significant caffeine, try reducing your intake gradually to avoid withdrawal symptoms. Staying hydrated and ensuring adequate magnesium intake (310-420mg daily for adults) through foods like nuts, seeds, and leafy greens may help reduce twitching episodes. It's also important to note that individual tolerance to caffeine and magnesium can vary, and it's always best to consult with a healthcare professional for personalized advice.
From the FDA Drug Label
Signs and symptoms reported in the literature after caffeine overdose in preterm infants include ... jitteriness, insomnia, fine tremor of the extremities, hypertonia, opisthotonos, tonic-clonic movements, nonpurposeful jaw and lip movements, Adverse events described in the published literature include: central nervous system stimulation (i.e., irritability, restlessness, jitteriness)
Caffeine is more likely to cause twitching, as it has been associated with symptoms such as jitteriness, fine tremor of the extremities, and tonic-clonic movements in cases of overdose 2, and central nervous system stimulation, including jitteriness and restlessness, in the published literature 2.
From the Research
Comparison of Caffeine and Magnesium Effects on Twitching
- Caffeine is a stimulant that can cause twitching, particularly at high doses 3, 4.
- Studies have shown that caffeine can potentiate twitch responses in both fast-twitch and slow-twitch muscles 4, 5.
- Caffeine works by increasing the release of calcium from the sarcoplasmic reticulum, leading to increased muscle contraction 4, 6.
- Magnesium, on the other hand, has a relaxing effect on smooth muscle and can inhibit calcium channels, reducing muscle contraction 7.
- A deficiency in magnesium can lead to increased muscle contraction and twitching, particularly in response to stimuli such as caffeine 7.
- Overall, caffeine is more likely to cause twitching due to its stimulatory effects on the nervous system and muscle contraction, while magnesium has a more nuanced role in modifying smooth muscle contractility 3, 4, 7.
Key Findings
- Caffeine can cause twitching and muscle contraction at high doses 3, 4.
- Magnesium can relax smooth muscle and inhibit calcium channels, reducing muscle contraction 7.
- The effects of caffeine and magnesium on twitching can be influenced by various factors, including individual metabolism, dose, and muscle type 3, 4, 5, 7.