Drinks High in Magnesium: Milk, Mineral Water, Juices and More

01Need

How much magnesium do you need?

The recommended dietary allowance is about 310–320 mg a day for adult women and 400–420 mg for adult men, with higher needs in pregnancy. Magnesium supports muscle and nerve function, blood sugar control, blood pressure, bone health and energy production. Many people eat less than recommended, but true deficiency is uncommon in healthy adults. See alimentos con magnesio (Spanish).

02Drinks

Drinks that provide magnesium (approximate amounts)

• Magnesium-rich mineral water: varies from under 10 mg to well over 100 mg per litre; check the label (“magnesium” in mg/l).
• Soy milk (fortified or plain): about 40–60 mg per cup.
• Coconut water: about 60 mg per cup.
• Cow’s milk, kefir and yoghurt drinks: about 25–35 mg per cup.
• Tomato juice and orange juice: about 25–30 mg per cup.
• Cocoa or hot chocolate made with milk: about 40–60 mg per cup, depending on the cocoa.
• Almond, oat and other plant milks: variable; some are fortified.
• Smoothies: made with spinach (about 25 mg per cup raw), banana, almonds or almond butter, pumpkin seeds, chia, cocoa and yoghurt can provide 80–150 mg or more per serving.
• Hard tap water can contain 10–30 mg per litre or more, depending on the area.
• Values are approximate; compare labels and USDA data.

03Foods

Foods are still the main source

• Pumpkin seeds (about 150 mg per 28 g), chia seeds, almonds, cashews, peanuts.
• Spinach, Swiss chard, black beans, edamame, lentils, chickpeas.
• Whole grains such as quinoa, brown rice, oats and whole-wheat bread.
• Dark chocolate (70–85%), avocado, bananas, fish such as salmon and halibut.
• Drinks add to, but rarely replace, magnesium-rich foods.
• See high-potassium foods to avoid for foods that are rich in both minerals.

04Smoothie

A magnesium-rich smoothie

• 1 cup soy or milk, 1 banana, a large handful of spinach, 1 tablespoon almond butter, 1 tablespoon cocoa and 1 tablespoon pumpkin or chia seeds.
• Blend until smooth; this provides roughly 150–200 mg of magnesium.
• Adjust sweetness with fruit rather than syrup.
• Use unsweetened plant milk and add ice for a thicker texture.
• Check portion sizes if you are watching calories or sugar.

05Water

Choosing mineral water

Mineral waters differ greatly. Some contain 50–110 mg of magnesium per litre, which can contribute 10–20% of daily needs if you drink 1–1.5 litres. Look for “magnesium” on the label and compare mg per litre. Water high in magnesium and sulphate can have a laxative effect. Avoid it if you have kidney disease unless your doctor approves, and rotate with ordinary water if you prefer.

06Supp

Magnesium supplements and drinks

• The upper limit for magnesium from supplements is 350 mg a day for adults; food-source magnesium has no upper limit for healthy people.
• Supplements (citrate, glycinate, oxide) can cause diarrhoea, cramps and nausea at high doses.
• Magnesium powders and “calm” drinks vary; check the dose and ingredients.
• Magnesium can interact with antibiotics (tetracyclines, quinolones), bisphosphonates and thyroid tablets; separate doses by several hours.
• Ask your doctor or pharmacist before using supplements.
• Evidence for magnesium for sleep, migraine or cramps is modest and individual.

07Kidney

Who should be careful

• People with chronic kidney disease: the kidneys excrete magnesium; excess can accumulate.
• Heart rhythm conditions and people taking digoxin or diuretics.
• Myasthenia gravis.
• Older adults with reduced kidney function.
• People taking medicines that interact (see above).
• Anyone with persistent diarrhoea after starting supplements or mineral water.

09Cases

Three common situations

A person wanting more magnesium: add pumpkin seeds, spinach and a magnesium-rich water or smoothie.

Someone with kidney disease planning magnesium water: ask the renal team first.

A person with diarrhoea after starting a supplement: reduce the dose or stop and review with a pharmacist.

10Symptoms

Signs of low magnesium

Mild low magnesium may cause no symptoms. Greater deficiency can cause muscle cramps, tremor, fatigue, weakness, irritability, loss of appetite, nausea, numbness or tingling and, when severe, abnormal heart rhythms. Causes are rarely dietary alone and include poor absorption (coeliac disease, Crohn’s), heavy alcohol use, type 2 diabetes, diuretics and proton pump inhibitors, and kidney losses. A blood test can check levels, although blood magnesium does not always reflect total body stores. Do not self-treat persistent symptoms with high-dose supplements; see your doctor.

11Tips

Easy ways to boost magnesium through drinks

• Swap one daily drink for a fortified soy milk or a smoothie with greens, nuts and seeds.
• Choose a mineral water with a higher magnesium content if your kidneys are healthy and you enjoy it.
• Add cocoa to warm milk or soy milk in the evening.
• Make a pumpkin-seed or almond-based drink or add chia to yoghurt-based drinks.
• Combine drinks with magnesium-rich foods rather than relying on them alone.
• Keep an eye on sugar added to flavoured plant milks and cocoa drinks.

12Summary

Key points to remember

Mineral water, soy milk, coconut water and smoothies with greens, nuts and seeds can supply magnesium, but foods remain the main source. Check labels, avoid excess supplements and be careful with kidney disease. Our nutrition team can help you plan.

This guide is for general information and does not replace an assessment by your own doctor or dietitian.