8 Drinks That Are Surprisingly High in Magnesium

Magnesium is an essential mineral involved in over 300 chemical processes that keep you healthy. It supports blood pressure regulation, blood sugar control, muscle movement, bowel regularity, and bone health. Getting enough magnesium has also been linked to better sleep and relaxation, mood balance, and reduced inflammation.

While magnesium is important, many people do not meet their daily needs for this mineral. The recommended daily intake for magnesium is 310–320 milligrams (mg) for women and 400–420 mg for men. You can find magnesium in nuts, seeds, leafy green vegetables, legumes, and potatoes. Magnesium-containing drinks are also a convenient form of the nutrient.

1. Mineral Water

Mineral water comes from natural underground reservoirs and springs and often contains higher amounts of nutrients like magnesium. Some bottled mineral waters are labeled “high in magnesium,” as they can provide up to 120 mg of magnesium per liter.

Drinking water is always the best choice for meeting your hydration needs. Drinking bottled mineral water can help you meet your hydration and magnesium needs.

2. Coconut Water

Coconut water is the clear liquid found inside young green coconuts. It is known for its electrolyte content and is a popular choice among athletes.

While coconut water is highest in potassium, it also contains about 60 mg of magnesium per cup—though the exact amount can vary by brand. If you are looking for a hydrating beverage that’s slightly sweet and provides some magnesium, coconut water might be a good option.

3. Plant-Based Milk

Plant-based milk can be an excellent source of magnesium, especially when they are fortified. “Fortified” foods contain added vitamins and minerals to improve their nutritional value and health benefits. For example, 1 cup (8 ounces) of fortified soy milk contains 54 mg of magnesium, while one cup of unfortified almond milk only provides 19 mg.

Fortified plant-based milks are a nutritious option for those following a dairy-free diet due to lactose intolerance or personal preference while also looking for good sources of magnesium

4. Cacao-Based Drinks

Cacao-based drinks are made with raw cacao powder. Cacao comes from a tropical South American evergreen tree, from which chocolate, cocoa, and cocoa butter also originate. Raw cacao is among the richest sources of magnesium, providing 35 mg per tablespoon.

Many people like using cacao to make hot chocolate or smoothies, as it has a more bitter flavor than cocoa. Unlike ultra-processed hot chocolate mixes in packets, unsweetened raw cacao powder contains no added sugar and often provides higher amounts of certain nutrients (including magnesium) per serving.

5. Blackstrap Molasses in Warm Water or Smoothies

Blackstrap molasses is one of the best sources of magnesium, providing 100 mg per tablespoon. It also provides a significant amount of calcium, potassium, and iron.

Dissolve 1 tablespoon of blackstrap molasses in warm water to make a magnesium drink. To balance the flavor, add a squeeze of lemon juice. While one of the more popular uses for molasses is in baking cookies, it can also be made into a magnesium-rich drink.

You can also try adding blackstrap molasses to smoothies to help mask its bittersweet flavor.

6. Green Smoothies

Green smoothies are typically made with a leafy green base, such as spinach, kale, or Swiss chard. Some people blend these greens with frozen berries, bananas, avocado, or plant-based milk.

The greens are not only responsible for the flavor of a green smoothie; they’re also the primary source of magnesium. For instance, one cup of raw spinach contains 24 mg of magnesium, and 2 cup of raw kale contains 33 mg.

Adding ingredients like pumpkin seeds can increase the magnesium even further, with 1 ounce providing another 168 mg of magnesium.

7. Coffee

While best known for its energizing properties, coffee also contains a modest amount of magnesium. One cup of brewed black coffee provides around 10 mg, so if you drink a few cups each morning, you might get 30 mg from your wake-up routine.

Sprinkle in a little raw cacao powder or add some fortified plant-based milk to boost the magnesium content in your coffee.

8. Herbal Teas

Herbal teas like nettle, dandelion, and rooibos can offer trace amounts of magnesium, though the content varies widely depending on the type of herb and how you prepare the tea.

Nettle tea, made from the stinging nettle plant (Urtica dioica), is known for its magnesium, calcium, and iron content. A typical cup of nettle tea might provide 10 mg of magnesium or less, but it still contributes to your daily magnesium goals.

Unlike caffeinated tea or coffee, herbal teas help support relaxation, making them a gentle way to wind down while adding extra magnesium to your daily diet.

Food Sources of Magnesium

While magnesium-containing drinks can help you meet your daily needs, foods are the best source of this vital mineral. Here are some other magnesium sources to consider as you work on boosting your intake:

• Chia seeds: 111 mg per ounce
• Almonds: 80 mg per ounce (about 23 almonds)
• Spinach (cooked): 78 mg per half cup (4 ounces)
• Black beans (cooked): 60 mg per half cup
• Avocado: 58 mg per medium-sized fruit
• Dark chocolate (70–85% cacao): 50 mg per ounce
• Brown rice (cooked): 42 mg per half cup
• Tofu: 35 mg per 3 ounces
• Banana: 32 mg per medium-sized banana

Summary

Magnesium is an essential mineral, meaning it is not produced by the body and needs to come from other sources such as diet and supplements. While consuming a variety of whole plant foods is best, you can also get some magnesium from the beverages naturally containing magnesium and those fortified with the mineral. Try them to see what you like; even a little contributes to your daily magnesium goals.