When you drink alcohol and coffee, that depletes magnesium (and calcium) . Also, you are taking the most poorly absorbed form of magnesium (when compared to transdermal). Out of that 300mg, you aren't absorbing much at all. What you want to try is magnesium oil spray on the skin. This is absorbed fully and immediately, far superior to anything anyone in the comments has been using. The more deficient you are, the more it will sting your skin though. Vitamin D3 also has links with speech as well (if you take D3, make sure you understand the role vitamin K2 plays).