Magnesium-rich drinks that promote good sleep, reduce stress, and protect cardiovascular health
Supplementing magnesium through drinks is an effective way to help the body stay healthy.
Magnesium is an essential mineral involved in hundreds of vital metabolic reactions within the body. However, due to busy daily diets, many of us are facing a deficiency of this essential mineral without even knowing it.
Proactively incorporating the natural, nutrient-rich beverages below helps the body obtain the necessary amount of magnesium to maintain physical resilience and a relaxed mind:
Wonderful health benefits of magnesium
Magnesium is an indispensable mineral for maintaining overall body health. For the nervous and muscular systems, magnesium acts as a natural regulator, helping muscles relax after contraction and soothing nerve cells under stress.
In particular, this mineral is closely linked to the body's ability to respond to stress; getting enough magnesium helps reduce anxiety, improve mood and promote restful sleep. Magnesium is also responsible for regulating blood pressure, building bone mineral density and significantly reducing the risk of serious cardiovascular diseases.
Discover 7 magnesium-rich drinks that are good for your body
Mineral water
Magnesium per serving: Approximately 37.5 mg per cup, or 8.9% of the Daily Value (DV).
Mineral water is natural water containing minerals such as calcium, magnesium, sodium, and potassium in easily absorbable forms. Drinking mineral water helps the body stay hydrated while boosting essential nutrient intake, such as magnesium.
Studies show that the magnesium content in mineral water can reach over 150 milligrams per liter, or 37.5 milligrams per cup.
Enjoy still or sparkling mineral water on its own for a refreshing drink, or mix it with a splash of fresh fruit juice for added flavor and nutritional benefits.
Soy milk
Magnesium per serving: 60 mg per cup, or 15% of the Daily Value (DV).
Soy milk is one of the most protein-rich plant-based milks, providing about 9 g of protein per cup—more than a cup of cow's milk. It is also a good source of essential nutrients such as magnesium, iron, and potassium.
Many bottled soy milk products are fortified with vitamins and minerals, including vitamins D and B12, to enhance their nutritional value.
Soy milk has a mild flavor and can be used for drinking, cooking, and baking. Some flavored bottled soy milks may contain high amounts of added sugar, so it is best to read nutrition labels before consuming.
Prune juice
Magnesium per serving: 34.7 mg per cup, or 8.2% of the Daily Value (DV).
In addition to being a rich source of magnesium, prune juice is also a must-have drink in your fridge if you frequently suffer from constipation. Drinking prune juice can relieve constipation symptoms without causing side effects like bloating and diarrhea.
Prune juice is also a good source of nutrients such as vitamin C and potassium.
Drink pure prune juice or add it to smoothies alongside other magnesium-rich ingredients, such as kale and avocado.
Hot cocoa
Magnesium per serving: 80 milligrams per 2 tablespoons of cocoa powder, or 19% of the Daily Value (DV).
Cacao powder is made from the beans of the Theobroma cacao tree and undergoes less processing than traditional cocoa powder, delivering a richer and more robust flavor. It is one of the most concentrated sources of antioxidant flavonoids, providing powerful anti-inflammatory and cellular protective benefits.
To make a magnesium-rich cup of hot cocoa, mix 2 tablespoons of cocoa powder into hot milk or plant-based milk. Add cinnamon and a sweetener of your choice, such as monk fruit or maple syrup.
Green smoothie
Magnesium per serving: A green smoothie made from half an avocado and 2 cups of spinach provides 76.6 milligrams, equivalent to 18% of the Daily Value.
Green smoothies are an easy way to combine multiple nutrient-rich ingredients into one drink. Magnesium-rich ingredients, such as spinach and avocado, can be added to green smoothies to boost magnesium and other nutrients like vitamin C and potassium.
People who regularly drink smoothies are less likely to gain weight. They are also more likely to meet their nutritional targets and consume the recommended daily amounts of fruits and vegetables compared to non-smoothie drinkers.
Add fruit, such as frozen berries, to green smoothies for natural sweetness, along with a protein source like Greek yogurt or pea protein powder for energy.
Kefir
Magnesium per serving: 29.2 mg per cup, or 7% of the Daily Value (DV).
Kefir is a fermented yogurt-like drink rich in nutrients such as protein, calcium, and vitamin A. It also provides small amounts of magnesium and zinc. Kefir is a source of probiotics, such as lactic acid bacteria, which can benefit digestive health.
Drinking kefir regularly can support gut health, lower blood sugar levels, and improve bone mineral density.
Drink plain kefir as a nutritious, gut-friendly snack or add it to smoothies to boost probiotics, protein, vitamins, and minerals.
Coconut water
Magnesium per serving: 60 milligrams per cup, or 14.3% of the Daily Value (DV).
Coconut water is a source of minerals such as magnesium, sodium, and potassium, which act as electrolytes. Electrolytes are charged minerals that help maintain fluid balance, pH balance, blood pressure, and heart rate.
Drinking electrolyte-rich beverages, such as coconut water, can help improve hydration while boosting mineral intake, such as magnesium.
Enjoy pure coconut water as a refreshing beverage or use it as a base for drinks like smoothies and mocktails.