5 Drinks High in Magnesium, Say Dietitians
Magnesium plays a direct role in more than 300 enzymatic processes in the body, from brain function to muscle contractions to energy production and more. Jaclyn London, MS, RD, CDN, explains that, despite its critical nature, unfortunately, most of us do not get enough magnesium in our diets.
“Magnesium is an electrolyte that plays a role in blood pressure regulation, muscle and nerve function, protein synthesis, and bone cell regeneration,” says London. “While its role in the body is crucial — it’s involved in hundreds of chemical reactions in the body! — it’s estimated that about half of Americans aren’t consuming enough of it.”
There are lots of supplements and health products that can boost your magnesium intake and help support these vital life processes. Pureboost, for example, is an all-natural energy drink that boasts an impressive 25% of the recommended daily magnesium intake. There are also electrolyte mixes and drinks, like this one from Protekt and this canned watermelon water Mela Water, both of which feature magnesium, potassium, and sodium without added sugars.
On the other end of the spectrum, there are recovery drinks like Nuun Rest, and relaxation supplements like neuroSleep, which promote natural rest and recovery with magnesium.
While these kinds of supplements aid in magnesium intake, London says whole foods and natural dietary sources are still important because they provide the best format for metabolization.
“While dietary supplements can be useful as exactly that — to supplement, not replace, dietary intake — food sources of magnesium are the most biologically efficient source and have the added benefit of providing additional nutrients that your body needs for you to feel your best,” explains London.
Here are five drinks high in magnesium you probably already have at home that can help you get more of this mineral into your diet.
Time for a spot of tea and a boost of magnesium. A 2021 study in Molecules concluded that the antioxidant activity of tea is related to the presence of magnesium and potassium. Of the teas studied, green tea was shown to have the highest concentration of both phenolic compounds and magnesium, and it also presented the most antioxidant activity.
2. Citrus juice
While supplement powders and sports drinks often do include magnesium, naturally occurring magnesium is typically a better choice. Grapefruit and orange juice both feature about 6% of the recommended daily value of magnesium, making them an excellent option to include in your regular diet.
Just be sure to choose full juice options with no added sugars. Jaclyn London explains that fruit juices provide more bang for the buck than sports drinks.
“For optimizing your intake of magnesium, a 100% fruit juice without added sugar will provide more per serving and provide a wider variety of vitamins and minerals from the fruit itself,” she says.
3. Prune juice
Also in the juice category, prune juice provides 30 milligrams of magnesium per cup, or about 8% of the daily recommended value, bringing prune juice in slightly higher than its citrus juice counterparts.
Additionally, prune juice features fiber, sorbitol, and potassium, making it a digestive-friendly choice.
4. Hot chocolate with raw cacao
Milk chocolate and dark chocolate are both good sources of magnesium; however, for a true magnesium density, consider something like raw cacao, which is thought to be among the richest sources of magnesium on the planet. This hot chocolate recipe stars cacao powder and maple syrup, a delicious and cozy choice to keep you warm all winter.
5. Bone broth
Another great addition for colder months, bone broth features a slew of vitamins and minerals, making it a perfect choice for savory sipping.
Kristen Carli, MS, RD, explains that bone broth provides many critical nutrients. “Because bone broth is made from animal bones, it is high in magnesium, potassium, omega 3 fatty acids, calcium, and more.”
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