Magnesium might not get the spotlight like some other nutrients, but it’s quietly essential to keeping your body humming along. This mineral is a behind-the-scenes powerhouse, helping regulate everything from muscle contractions and nerve function to keeping your bones sturdy and your mood on an even keel. Yet, despite its importance, many people fall short of their daily magnesium needs.
If you’re looking for easy and enjoyable ways to boost your magnesium intake, you might be surprised to learn that your drink choices can make a difference. Let’s take a tour through eight everyday beverages that can help you tap into this vital mineral, all while keeping your taste buds happy.
Why Magnesium Matters
Before we dive into the drink menu, here’s a quick refresher on why magnesium is worth your attention:
- Supports muscle and nerve function
- Helps regulate blood pressure and blood sugar
- Plays a role in bone strength
- Aids in energy production
- Contributes to restful sleep and a balanced mood
The recommended daily intake is about 310–320 mg for women and 400–420 mg for men. While you’ll find magnesium in plenty of whole foods, certain drinks can offer a convenient and tasty way to help you meet your goals.
1. Mineral Water: Nature’s Fizzy Magnesium Fix
Not all water is created equal. Mineral water, drawn from underground springs, is naturally infused with a variety of minerals-including magnesium. Some brands even label their bottles as “high in magnesium,” and these can deliver up to 120 mg per liter.
If you’re bored with plain water, a glass of mineral water can quench your thirst and nudge your magnesium intake upward at the same time.
2. Coconut Water: The Tropical Hydrator
Coconut water, the clear juice inside young green coconuts, is a favorite among athletes and beachgoers alike. It’s famous for its potassium content, but it also brings magnesium to the table-about 60 mg per cup, though the exact amount varies by brand.
With its slightly sweet, nutty flavor and natural electrolytes, coconut water is a refreshing way to hydrate and sneak in a magnesium boost.
Read more: 9 Weird Ways Your Body Is Screaming for More Magnesium
3. Plant-Based Milk: Dairy-Free and Magnesium-Rich
Plant-based milks-think soy, almond, oat, or coconut-can be a solid source of magnesium, especially when fortified. For example, a cup of fortified soy milk can offer around 54–61 mg of magnesium, while unfortified almond milk usually contains less (about 19 mg per cup).
If you’re avoiding dairy, these beverages can help fill the magnesium gap. Just check the label to see if your favorite brand is fortified.
4. Cacao Drinks: Chocolate’s Earthy Cousin
Raw cacao powder, the less-processed sibling of cocoa, is a magnesium heavyweight. One tablespoon of raw cacao can deliver about 35 mg of magnesium. Many people enjoy cacao in smoothies or as a base for homemade hot chocolate-just keep in mind that raw cacao is more bitter than the sweetened cocoa mixes.
If you want to up the magnesium ante, skip the sugary packets and go straight for unsweetened cacao powder.
5. Blackstrap Molasses: Old-School Sweetener, Modern Superdrink
Blackstrap molasses is a thick, dark syrup left over from sugar refining-and it’s surprisingly rich in magnesium, providing about 100 mg per tablespoon. It also brings calcium, potassium, and iron to the party.
Stir a spoonful into warm water for a quick magnesium drink, or blend it into smoothies for a touch of earthy sweetness. Add a squeeze of lemon if you want to brighten the flavor.
6. Green Smoothies: Leafy Goodness in a Glass
Green smoothies are a creative way to blend your way to better nutrition. The stars of the show-spinach, kale, and Swiss chard-are all solid magnesium sources. For example, a cup of raw spinach has about 24 mg, and two cups of raw kale add 33 mg.
Want to supercharge your smoothie? Toss in pumpkin seeds-an ounce packs a whopping 168 mg of magnesium. Mix with frozen fruit or plant-based milk for a tasty, nutrient-packed drink.
Read more: These Are the 9 Healthiest Nuts To Include In Your Diet, According to Experts
7. Coffee: Morning Ritual with a Magnesium Bonus
Coffee is best known for its wake-up call, but it also sneaks in a bit of magnesium. A cup of brewed black coffee contains around 10 mg of magnesium. That might not sound like much, but if you’re a multiple-cup-a-day person, it adds up.
For a magnesium upgrade, try adding a spoonful of raw cacao powder or a splash of fortified plant-based milk to your cup.
8. Herbal Teas: Gentle Sips with Subtle Benefits
Herbal teas, such as nettle, dandelion, and rooibos, offer trace amounts of magnesium. The content depends on the herb and how strong you brew it, but a typical cup of nettle tea might provide up to 10 mg.
While not a magnesium powerhouse, herbal teas are a soothing way to wind down and gently support your daily intake. Plus, they’re naturally free of caffeine, making them ideal for evening relaxation.
Other Noteworthy Magnesium Drinks
- Fresh Vegetable Juices: Juices made from spinach, kale, carrots, or tomatoes can provide a modest magnesium boost.
- Green Tea: Not only does green tea offer antioxidants, but it also contains a small amount of magnesium.
- Chai Tea: Spiced chai made with cinnamon, ginger, and cloves can contribute magnesium, especially if you use plant-based milk as a base.
How Do These Drinks Stack Up?
| Drink | Approx. Magnesium per Serving |
|---|---|
| Mineral Water | Up to 120 mg per liter |
| Coconut Water | ~60 mg per cup |
| Fortified Soy Milk | ~54–61 mg per cup |
| Raw Cacao Drink | ~35 mg per tablespoon cacao |
| Blackstrap Molasses | ~100 mg per tablespoon |
| Green Smoothie | Varies (24–168 mg+) |
| Coffee | ~10 mg per cup |
| Herbal Tea (Nettle) | Up to 10 mg per cup |
Food Sources: Still the Magnesium MVPs
While these drinks can help you reach your daily magnesium goals, don’t forget that solid foods are still the most efficient way to get your fill. Here are some top contenders:
- Chia seeds: 111 mg per ounce
- Almonds: 80 mg per ounce
- Cooked spinach: 78 mg per half cup
- Black beans: 60 mg per half cup
- Avocado: 58 mg per medium fruit
- Dark chocolate (70–85% cacao): 50 mg per ounce
- Brown rice: 42 mg per half cup
- Tofu: 35 mg per 3 ounces
- Banana: 32 mg per medium banana
Read more: What Happens To Your Body When You Eat Cottage Cheese Every Day
Tips for Boosting Magnesium Through Drinks
- Read labels: Especially for plant-based milks, as magnesium content varies widely.
- Go for less processed: Raw cacao and blackstrap molasses offer more magnesium than their highly processed counterparts.
- Blend creatively: Add seeds or leafy greens to smoothies for an extra magnesium kick.
- Stay hydrated: Mineral water is a simple way to get both fluids and minerals.
The Bottom Line
Magnesium is a quiet hero in your daily routine, supporting everything from a steady heartbeat to relaxed muscles and a calm mind. While whole foods remain the best source, these eight drinks offer a fun and practical way to supplement your intake, especially if you’re looking for variety or have dietary restrictions.
Experiment with these beverages to discover what fits your taste and lifestyle. Whether you’re sipping mineral water, blending a green smoothie, or cozying up with a cup of herbal tea, you’ll be doing your body-and your taste buds-a favor.
