Drinks High in Magnesium: 20 Options for You

Magnesium is an essential mineral that is vital in numerous bodily functions. While many focus on obtaining magnesium from food sources, incorporating magnesium-rich drinks into your daily routine can be a refreshing and convenient way to boost your intake.

So you’re now looking for some drinks high in magnesium.

You can try cherry juice, milk, white wine, tea, bone broth, citrus juice, and other drinks. If you want to know specifically then red wine will fill approximately 4.19% of the DV, hot chocolate will fill 5.88% of the DV, and cherry juice will fill approximately 7.05% of the DV

In this article, we will explore 20  beverages that are high in magnesium. So, keep on reading

Understanding Magnesium: Its Role and Importance in the Body

Magnesium is essential for maintaining healthy muscles, nerves, and bones and regulating blood sugar levels. Insufficient magnesium intake over an extended period can lead to various health problems, including heart attacks, strokes, diabetes, and osteoporosis.

The functions of magnesium within the body are numerous. It plays a vital role in ensuring the proper functioning of muscles and nerves, regulating optimal blood sugar levels and blood pressure, and contributing to the production of proteins, bones, and DNA.

When magnesium levels are low for an extended duration, it can decrease calcium and potassium levels. This deficiency may manifest in symptoms such as headaches, loss of appetite, nausea, vomiting, fatigue, and weakness. Severe magnesium deficiency can lead to more severe symptoms like numbness, tingling sensations, muscle cramps, seizures, changes in personality, and abnormal heart rhythms.

Maintaining adequate magnesium levels through a balanced diet and, if necessary, through supplementation to support overall health and prevent potential deficiencies and associated complications is essential.

20 Drinks High in Magnesium

It’s time to explore 20 drinks high in Magnesium. Let’s dig in –

1. Orange Juice

benefits of orange juice

Start your day with a refreshing glass of orange juice, which provides a burst of vitamin C and about 6.5% of the DV for magnesium per cup (248 g). Opt for pure orange juice without added sugars for maximum health benefits.

2. Milk

essential nutrients in milk

Milk is a nutrient-rich beverage; a cup (244 g) of 1% milk contains around 6.38% of the DV for magnesium. Additionally, milk is an excellent source of calcium, promoting strong bones and teeth.

3. Red Wine

Enjoying a glass of red wine can provide a delightful experience and a small dose of magnesium. A 5-fluid-ounce serving of red wine contributes approximately 4.19% of the DV for magnesium. However, moderation is key when it comes to alcohol consumption.

4. White Wine

For those who prefer white wine, a 5-fluid-ounce serving offers approximately 3.5% of the DV for magnesium. Remember to enjoy alcoholic beverages responsibly and in moderation.

5. Hot Chocolate

Indulge in a comforting cup of hot chocolate with a dry mix and water. One packet (206 g) of hot chocolate provides around 5.88% of the DV for magnesium, creating a cozy and magnesium-rich treat.

6. Naturally Sparkling Mineral Water

For a refreshing and hydrating beverage, reach for naturally sparkling mineral water. An 8-fluid-ounce serving offers approximately 6.29% of the DV for magnesium, alongside hydration benefits.

7. Cherry Juice

Sip on a cup (269 g) of cherry juice to enjoy its delicious flavor and obtain a generous amount of magnesium. With approximately 7.05% of the DV for magnesium, cherry juice offers a natural and nutrient-rich option.

8. Watermelon Juice

Quench your thirst with a glass of watermelon juice containing approximately 5.71% of the DV for magnesium in an 8-fluid-ounce serving. Watermelon juice is not only hydrating but also provides a subtle sweetness.

9. Tea

Enjoy a delightful cup of tea to boost your magnesium and indulge in its antioxidant benefits. According to a 2021 study published in Molecules, tea’s magnesium and potassium contribute to its antioxidant activity. Among the various types of tea analyzed, green tea demonstrated the highest concentration of phenolic compounds and magnesium, making it a rich source of antioxidants.

10. Prune Juice

Another option within the juice category is prune juice, which provides approximately 30 milligrams of magnesium per cup, equivalent to about 8% of the daily recommended value. In addition to its magnesium content, prune juice contains fiber, sorbitol, and potassium, making it a favorable choice for digestive health.

11. Beer

Surprisingly, beer contains moderate magnesium, with one can (356 g) providing approximately 5.1% of the daily value (DV). However, it’s important to consume alcohol in moderation and be aware of its potential effects on overall health.

12. Citrus Juice

When obtaining magnesium, it is generally better to opt for naturally occurring sources rather than relying solely on supplement powders or sports drinks. Grapefruit and orange juice are excellent choices as they contain approximately 6% of the recommended daily value of magnesium. It is vital to select pure juice options without added sugars.

According to Jaclyn London, choosing 100% fruit juice without added sugar provides more magnesium per serving and offers a broader range of vitamins and minerals derived from the fruit.

13. Bone Broth

During colder months, sipping on bone broth can be an excellent addition to your diet, providing a range of essential nutrients. Kristen Carli, MS, RD, explains that bone broth is rich in magnesium, potassium, omega-3 fatty acids, calcium, and other vital nutrients. Its nutrient profile makes it ideal for promoting overall health and well-being.

14. Pumpkin Seed Milk

While we appreciate the availability of non-dairy alternatives for our coffee and creamy oatmeal, homemade pumpkin seed milk offers a delightful twist that can rival almond and oat milk. The recipe, like the one shared by Clean Eating Kitchen, requires just four ingredients: pumpkin seeds, Medjool dates, sea salt, water, and a touch of vanilla extract.

You can whip up this vegan milk in a mere 20 seconds using a high-speed blender. The real star of the show here is the magnesium-rich pumpkin seeds. With approximately 156 milligrams of magnesium in a one-ounce serving, pumpkin seeds provide around 37 percent of the recommended daily intake.

15. PB&J Smoothie

Minimalist Baker presents a PB&J smoothie recipe that takes the classic childhood favorite to new heights. This smoothie is packed with magnesium-rich ingredients, such as chia seeds and peanut butter, and offers a satisfying and energizing drink for any time of the day. Additionally, the recipe incorporates a homemade strawberry chia compote, creating an appealing swirl effect. 

Don’t forget to prepare extra compote for spreading on toast throughout the week! As for the magnesium boost, the two-star ingredients are chia seeds, providing about 111 milligrams of magnesium per ounce (equivalent to 26 percent of your daily needs), and peanut butter, which contains around 49 milligrams of magnesium per two tablespoons.

16. Red Bull

Red Bull is a popular energy drink known for its stimulating effects. While it does contain a small amount of magnesium, it is not considered a significant source of this mineral. According to the information provided, RED BULL contains approximately 19.00mg of magnesium, which accounts for 5% of the recommended daily allowance (RDA). It’s worth noting that the primary focus of RED BULL is its caffeine and energy-boosting properties rather than its magnesium content.

17. Apple Juice

Apple juice is a popular beverage enjoyed for its refreshing taste and nutritional benefits. In terms of magnesium content, apple juice provides a small amount. According to the information provided, apple juice contains approximately 5.00mg of magnesium per 100g, which accounts for 1% of the recommended daily allowance (RDA) for magnesium. While it may not be a significant source of magnesium, apple juice offers other valuable nutrients, such as vitamins and antioxidants.

18. Light Cranberry and Raspberry Drink

Light Cranberry and Raspberry is a popular fruit drink known for its tart and refreshing flavor. Light Cranberry and Raspberry provide a small amount of magnesium content. Based on the information provided, it contains approximately 3.00mg of magnesium per 100g, which accounts for 1% of the recommended daily allowance (RDA) for magnesium. While this beverage may not be a significant source of magnesium, it can still contribute to your overall nutrient intake

19. Chocolate Syrup

Chocolate syrup is a sweet and indulgent topping commonly used in various desserts and beverages. Along with its rich flavor, chocolate syrup also provides a notable amount of magnesium. According to the information provided, chocolate syrup contains approximately 65.00mg of magnesium per 100g, which accounts for 16% of the recommended daily allowance (RDA) for magnesium. This makes it a relatively good source of magnesium compared to other drinks.

20. Nutritional Shake

A nutritional shake is a convenient and often fortified beverage that provides a range of essential nutrients, including magnesium. As per the information, a nutritional shake contains approximately 42.00mg of magnesium per 100g, contributing to around 11% of the recommended daily allowance (RDA) for magnesium.

Related Read: Top 20 Foods and Drinks to Prevent Heat Stroke

Other Sources of Magnesium

sources of magnesium

Here is a table presenting various food sources of magnesium and their corresponding magnesium content per serving –

Food Item

Serving Size

Magnesium Content (mg)

Pumpkin seeds



Chia seeds






Spinach (boiled)

½ cup






¼ cup


Rolled oats (cooked)



Whole wheat bread (2 slices)


Avocado (cubed)

1 cup


Brown rice (cooked)

½ cup


NB: The data is taken from Health Direct 

These food items can serve as excellent dietary sources of magnesium, allowing you to incorporate this essential nutrient into your meals and snacks.

Benefits of Magnesium

Below we are adding some health benefits of magnesium. So, keep reading. 

Magnesium and Exercise Performance

Recent studies have indicated that magnesium supplements, such as enhanced mobility and increased muscle mass, may improve exercise benefits. However, further research is needed to comprehend these advantages’ extent and underlying mechanisms fully.

Magnesium and Sleep Quality

Research suggests that magnesium supplementation may contribute to improved sleep quality and duration. Magnesium plays a role in regulating neurotransmitters involved in sleep, such as melatonin and GABA. Adequate magnesium levels have been associated with better sleep patterns and may be particularly beneficial for individuals experiencing sleep disturbances.

Magnesium and Mental Well-being

Multiple studies have established a potential link between magnesium and the brain’s resistance to depression and anxiety. While more high-quality evidence is required to elucidate this connection, considering dietary factors, including magnesium intake, may benefit individuals experiencing a decline in mood.

Magnesium and Asthma Management

Some studies have indicated a potential link between magnesium intake and the management of asthma symptoms. Magnesium’s bronchodilator properties and its role in reducing airway inflammation suggest that it may positively impact asthma control. However, further research is needed to understand magnesium supplementation’s effectiveness in asthma management fully.

Magnesium and Blood Sugar Control

Emerging evidence suggests a correlation between magnesium intake and the risk of developing type 2 diabetes. It is hypothesized that magnesium plays a role in influencing insulin sensitivity, which is crucial for regulating blood sugar levels. However, further research is needed to address the remaining questions and ascertain the efficacy of magnesium supplementation in individuals without magnesium deficiency.

Magnesium and Heart Health

Maintaining healthy magnesium levels has been associated with a reduced risk of heart disease and heart risk factors, particularly in individuals with diabetes. However, it is important to note that magnesium has not demonstrated any proven effects on factors such as cholesterol levels.

Magnesium and Inflammation Management

There is evidence to suggest that magnesium deficiency is linked to increased inflammation. For individuals experiencing chronic inflammation, regular magnesium supplementation may offer potential benefits, particularly as the body becomes more susceptible to oxidative stress with age.

Magnesium and Digestive Health

Magnesium plays a crucial role in supporting healthy digestion. It helps relax the gastrointestinal tract muscles, aiding in smooth movement and preventing issues like constipation. Adequate magnesium intake may contribute to improved digestive function and overall gut health.

Magnesium and Migraine Prevention

Studies have indicated that magnesium deficiency in the diet may contribute to migraines. However, further research is necessary to understand the effectiveness of magnesium supplementation in managing and preventing migraines.

Magnesium and Bone Health

Approximately 50-60% of the body’s magnesium is stored in the bones, emphasizing its importance in maintaining healthy bone structure. Adequate magnesium intake has been linked to a lower risk of osteoporosis, promoting stronger bones and potentially reducing the likelihood of fractures, which becomes increasingly crucial as individuals age and face a higher risk of falls.

Side Effects of Taking too much Magnesium

So far, you’ve learned about the positive sides of magnesium. Now let’s have a look at some side effects of magnesium.

  • Nausea: Taking high doses of magnesium supplements or medications can lead to feelings of nausea. This discomfort in the stomach may be accompanied by a sensation of queasiness or the urge to vomit.
  • Abdominal Cramping: Excessive intake of magnesium can cause abdominal cramping or discomfort. This may manifest as a sharp or dull pain in the stomach area, often associated with muscle contractions in the intestines.
  • Diarrhea: One of the well-known side effects of consuming high doses of magnesium is diarrhea. It can result in loose, watery stools and an increased frequency of bowel movements. This occurs due to magnesium’s laxative effect, as it can stimulate the digestive tract muscles.
  • Kidney Disease: Individuals with kidney disease may have difficulty properly excreting excess magnesium from their bodies. This impaired kidney function can lead to an accumulation of magnesium, increasing the risk of adverse effects. Individuals with kidney disease must consult their healthcare provider before taking magnesium supplements or medications.
  • Hypothyroidism: Hypothyroidism, a condition characterized by an underactive thyroid gland, can affect the body’s ability to regulate magnesium levels. This can lead to an increased sensitivity to the effects of magnesium supplementation. People with hypothyroidism should exercise caution and seek medical advice when considering magnesium supplementation.
  • Addison’s Disease: Addison’s disease is a rare disorder that affects the adrenal glands, leading to insufficient production of certain hormones. This condition can disrupt the body’s electrolyte balance, including magnesium levels. Individuals with Addison’s disease should discuss magnesium supplementation with their healthcare provider to avoid potential complications.
  • Gastrointestinal Disorders: Certain gastrointestinal disorders, such as Crohn’s disease, celiac disease, or malabsorption issues, can interfere with the absorption and utilization of magnesium. These conditions may impair the body’s ability to process and benefit from magnesium supplements or dietary sources properly..

How Much Magnesium Per Day?

The recommended daily intake of magnesium is slightly higher for males than females during adolescence and adulthood. During the teenage years (14-18), males are advised to consume 410 mg of magnesium daily, while females should aim for 360 mg. In the age range of 19-30, the recommended intake for males is 400 mg, while for females, it is slightly lower at 310 mg. From 31 years onward, males and females are advised to aim for 420 mg of magnesium daily.

How Can I Get Magnesium Naturally?

Obtaining magnesium naturally can be achieved through a variety of dietary sources. Magnesium is found abundantly in plant- and animal-based foods and in various beverages. Green leafy vegetables like spinach, legumes, nuts, seeds, and whole grains are excellent sources of magnesium 

In particular, foods rich in dietary fiber are good magnesium providers. Additionally, certain breakfast cereals and fortified foods have magnesium added to them, further increasing their magnesium content. You can naturally increase your magnesium intake by incorporating these foods into your diet.

Which Type of Magnesium is Best?

Among the various forms of magnesium, magnesium glycinate is considered one of the most optimal choices. Magnesium glycinate consists of magnesium bound with glycine, a non-essential amino acid.

It is highly bioavailable and easily absorbed by the body, effectively addressing magnesium deficiencies. Additionally, magnesium glycinate has the advantage of being the least likely to cause diarrhea, making it a safe option for long-term use when correcting a deficiency.

Why do People Take Magnesium at Night?

Taking magnesium supplements at night can offer several benefits, particularly for improving sleep quality and addressing specific sleep-related issues. Research suggests that magnesium supplementation can make it easier to fall asleep, enhance the overall quality of sleep, and alleviate symptoms of restless legs syndrome, which can disrupt a restful night’s sleep.

By incorporating magnesium into your nighttime routine, you may experience improvements in your sleep patterns and wake up feeling refreshed.

Is Coffee High in Magnesium?

While coffee may not be a significant source of vitamins and minerals, it contains certain beneficial components, including some worth mentioning. One such component is magnesium. Although the amount of magnesium in a cup of coffee is relatively low, approximately 7 mg, it contributes to our overall intake of this essential mineral.

Notably, the recommended daily magnesium intake is 420 mg for men and 320 mg for women, so the magnesium content in a cup of coffee represents only a small portion of this requirement.

Final Verdict

We think now you know which drink you should consume to increase your daily magnesium intake. We’ve added 20 drinks high in magnesium, so choose wisely according to your taste.   

However, remember to consume alcoholic beverages in moderation and focus on choosing pure, natural, and low-sugar options for optimal health benefits. Cheers to nourishing your body with these magnesium-packed drinks!


Disclaimer: This content is for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. This information is not comprehensive and should not be used to make health or well-being decisions. Consult a qualified healthcare professional with questions about a medical condition, treatment options, or health regimen. This website or the content should never replace professional medical advice.

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