Magnesium is an essential mineral that plays a key role in supporting muscle and bone health, improving sleep and mood, and helping regulate blood sugar levels.
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Although many people do not get enough magnesium, certain everyday drinks—such as mineral water, coconut water, and plant-based milk—can help boost magnesium intake easily when combined with a balanced diet.
A report published by Verywell Health highlights the best magnesium-rich drinks and foods, and how to incorporate them into the daily diet to enhance overall health.
1. Mineral Water
Magnesium content: 120 mg
Serving size: 1 liter
Mineral water comes from natural underground reservoirs and springs and often contains higher levels of certain nutrients, such as magnesium. Some bottled mineral waters are labeled as “rich in magnesium.”
Drinking water remains the best option for meeting the body’s hydration needs, and consuming mineral water can help meet both hydration and magnesium requirements at the same time.
2. Coconut Water
Magnesium content: 60 mg
Serving size: 1 cup
Coconut water is the clear liquid found inside young green coconuts. It is known for its electrolyte content, making it a popular choice among athletes.
While coconut water is primarily rich in potassium, it also contains magnesium, with amounts varying by brand. If you are looking for a lightly sweet, hydrating drink that provides some magnesium, coconut water may be a good option.
3. Plant-Based Milk
Magnesium content:
54 mg (soy milk)
19 mg (almond milk)
Serving size: 1 cup
Plant-based milk can be an excellent source of magnesium, especially when fortified. Fortified foods contain added vitamins and minerals to enhance their nutritional value and health benefits.
Fortified plant-based milk is a suitable option for people following a dairy-free diet due to lactose intolerance or personal preferences, while still ensuring good magnesium intake.
4. Cocoa Drinks
Magnesium content: 35 mg
Serving size: 1 tablespoon
Cocoa drinks are prepared using raw cocoa powder, derived from a tropical evergreen tree native to South America—the original source of chocolate, cocoa, and cocoa butter. Raw cocoa is among the richest natural sources of magnesium.
Many people prefer using cocoa to prepare hot chocolate or adding it to smoothies because of its more bitter flavor compared to processed cocoa. Unlike ultra-processed hot chocolate mixes, unsweetened raw cocoa powder contains no added sugar and often provides higher levels of certain nutrients per serving.
5. Blackstrap Molasses in Warm Water or Smoothies
Magnesium content: 100 mg
Serving size: 1 tablespoon
Blackstrap molasses is one of the best sources of magnesium and also provides notable amounts of calcium, potassium, and iron.
A tablespoon of blackstrap molasses can be dissolved in warm water to prepare a magnesium-rich drink, with a splash of lemon juice added to balance the flavor. It can also be added to smoothies to help mask its bittersweet taste.
6. Green Smoothies
Magnesium content: 24 mg
Serving size: 1 cup
Green smoothies are typically made using leafy greens such as spinach, kale, or Swiss chard. Some people blend these greens with frozen berries, bananas, avocados, or plant-based milk.
Leafy greens are not only important for flavor in green smoothies but are also a primary source of magnesium. Magnesium content can be further increased by adding ingredients such as pumpkin seeds, with one ounce providing about 168 mg of additional magnesium.
7. Coffee
Magnesium content: 10 mg
Serving size: 1 cup
In addition to its well-known stimulating effects, coffee contains a modest amount of magnesium. If you drink several cups in the morning, you may obtain around 30 mg of magnesium as part of your daily routine.
Magnesium content in coffee can be enhanced by sprinkling a small amount of raw cocoa powder or adding fortified plant-based milk.
8. Herbal Tea
Magnesium content: 10 mg (nettle tea)
Serving size: 1 cup
Some types of herbal tea—such as nettle, dandelion, and rooibos—can provide small amounts of magnesium, with content varying significantly depending on the herb and preparation method. Nettle tea, made from the stinging nettle plant (Urtica dioica), is known to contain magnesium, calcium, and iron.
Unlike caffeinated tea or coffee, herbal tea promotes relaxation, making it a gentle way to unwind while adding extra magnesium to the daily diet.
— Asharq Al-Awsat
