What liquid has magnesium?

November 20, 2025 •

4 min read

According to research, many people do not consume enough magnesium. Learning what liquid has magnesium is a way to help meet daily requirements for this vital mineral.

Quick Summary

Many beverages are rich in magnesium, from mineral and coconut water to plant-based milks. Smoothies and liquid supplements are also options for boosting daily intake of this essential mineral.

Key Points

Diverse Sources: Magnesium can be found in various liquids, including mineral water, coconut water, and fortified plant-based milks.
Homemade Options: Green smoothies made with leafy greens and nut butters, as well as drinks mixed with raw cacao or blackstrap molasses, offer high concentrations of magnesium.
Supplement Forms: For targeted results, liquid supplements like magnesium glycinate (for relaxation) and magnesium citrate (for digestion) are available.
Absorption Matters: Not all forms of magnesium are equally absorbed; generally, forms that dissolve well in water, such as citrate and glycinate, have higher bioavailability than others like oxide.
Consistency Over Timing: For most people, taking magnesium consistently is more important than the exact time of day, though some may find taking it at night beneficial for sleep.
Deficiency Signs: Symptoms of low magnesium can include fatigue, muscle cramps, and weakness, highlighting the importance of sufficient intake.

Magnesium is a vital mineral that is involved in many reactions in the body. It plays key roles in muscle and nerve function, blood sugar control, blood pressure regulation, and energy production. Liquid sources provide an alternative, especially for those with low intake. This guide explores various liquid options that can help boost magnesium levels.

Natural Liquid Sources of Magnesium

Several natural liquids are excellent sources of magnesium. The content can vary, but these offer a way to increase intake.

Mineral Water

Some mineral waters are naturally rich in magnesium. The mineral content can vary significantly by brand, so check the label. Regular consumption can be a simple way to add magnesium to your routine, though some may have a laxative effect.

Coconut Water

Coconut water is a source of magnesium, potassium, and sodium. A single cup can contain a modest amount of magnesium, making it a choice for post-workout rehydration and boosting mineral intake. The exact magnesium content can differ by brand, so checking nutrition labels is recommended.

Herbal Teas

Certain herbal teas can provide trace amounts of magnesium. Nettle tea is noted for containing magnesium, alongside other minerals like calcium and iron. Regularly enjoying a cup can contribute to your overall daily intake.

Bone Broth

Bone broth can be sipped like a beverage and is rich in essential nutrients, including magnesium. The mineral content varies depending on the bones used and cooking time. It is a nourishing option for those looking to add more minerals.

Beverages and Prepared Drinks with Magnesium

Beyond natural sources, many commercially available and homemade drinks can be fortified or prepared to provide a magnesium boost.

Fortified Plant-Based Milks

Plant-based milks like soy, almond, and hemp milk are often fortified with added vitamins and minerals, including magnesium. Fortified soy milk, for example, can be a particularly strong source. These milks can be used in smoothies, coffee, or on their own as a dairy-free source of the mineral.

Cacao-Based Drinks

Made with raw cacao powder, these drinks are among the richest sources of magnesium. It can be mixed with warm milk or plant-based milk to create a nutritious hot chocolate or added to smoothies.

Green Smoothies

Blending leafy greens like spinach and kale with fruits and other ingredients is a potent way to create a magnesium-packed drink. Spinach is notably rich in magnesium, and adding other ingredients like pumpkin seeds or almond butter can increase the mineral content even further. Green smoothies are a versatile and delicious method for boosting magnesium intake.

Blackstrap Molasses Drink

Blackstrap molasses is a byproduct of sugarcane processing and is a concentrated source of magnesium, calcium, and iron. Dissolving one tablespoon in warm water can create a high-magnesium drink. A squeeze of lemon juice can be added to balance its strong flavor.

Comparison of Liquid Magnesium Sources


Source	Magnesium Content (Approx.)	Bioavailability	Best For	Considerations
Mineral Water	Varies by brand (e.g., 30-170 mg/L)	Generally high	Daily hydration and mineral top-up	Check labels for content; some have laxative effects
Fortified Soy Milk	~60 mg per cup	Moderate	Dairy-free diet, cooking, smoothies	Watch for added sugars in flavored varieties
Coconut Water	~60 mg per cup	Moderate	Post-workout rehydration	Also contains high levels of potassium; less concentrated than supplements
Green Smoothie	~77 mg per serving (with spinach/avocado)	Moderate to High	Nutrient-dense meal replacement	Need to prepare; content depends on ingredients
Blackstrap Molasses	~100 mg per tablespoon	High	High potency boost	Strong flavor, best mixed in drinks or smoothies
Liquid Supplements	Highly variable (check label)	Varies (citrate, glycinate better)	Addressing deficiency, specific health goals	Check supplement type for desired effect (e.g., laxative vs. calming)

Liquid Magnesium Supplements

For those with a diagnosed deficiency or specific health concerns, liquid supplements are an effective option. These are formulated for high absorption and specific purposes.

Types of Liquid Supplements

Magnesium Glycinate: A highly absorbable form of magnesium bound to the amino acid glycine. This form is often recommended for promoting relaxation and improving sleep, as it is gentle on the stomach. It is available as a liquid or powder that can be dissolved in water.
Magnesium Citrate: This form is known for its good absorption but can have a laxative effect. It is often used to address constipation and is available in liquid form.
Magnesium Chloride: A well-absorbed form that is also available as a liquid supplement. It is often used for topical applications (e.g., magnesium oil), but can also be taken orally.

Increasing Your Magnesium Intake with Liquids

Here are some practical tips for incorporating more magnesium-rich liquids into your daily routine:

Start the Day with a Smoothie: Add leafy greens, nuts, seeds, and fortified plant-based milk to your morning smoothie for a powerful magnesium boost.
Opt for Mineral Water: Replace regular tap water with a magnesium-rich mineral water to increase your intake throughout the day.
Rehydrate Post-Workout: Drink coconut water after exercise to replenish electrolytes and lost minerals, including magnesium.
Try a Calming Bedtime Drink: A warm drink made with blackstrap molasses or a supplement like magnesium glycinate can promote relaxation and aid sleep.
Consistency is Key: Regular and consistent intake is more important than the specific time of day for long-term benefits.

Conclusion

Magnesium plays a critical role in numerous bodily functions, and incorporating liquid sources is an accessible way to support intake. There are many options to suit different preferences and needs, from mineral and coconut waters to smoothies and supplements. By diversifying intake with these liquid sources, the body can get the magnesium it needs to function optimally.

This article should not be considered medical advice. Always consult with a healthcare professional before making significant changes to your diet or supplement regimen. You can find additional information about magnesium and other dietary supplements from authoritative sources, such as the National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

Liquid supplements containing highly bioavailable forms like magnesium glycinate or citrate are absorbed quickly. Magnesium citrate is well-known for its moderate absorption and is often used for digestive issues, while magnesium glycinate is highly tolerable and effective for treating low levels.

While it's possible to increase magnesium intake through drinks, relying solely on them may not be enough. A balanced diet incorporating magnesium-rich foods like leafy greens, nuts, and seeds is the most effective approach.

The best time to take magnesium depends on your goals. For relaxation and better sleep, taking it in the evening is often recommended. For overall consistency, morning or afternoon intake is also effective. Ultimately, being consistent with your dose is most important.

Yes, tap water can contain magnesium, but the amount varies significantly by location and water source. Water with high mineral content, often called 'hard water', is a source of magnesium, but the concentration is generally low.

Fortified soy milk typically has a higher magnesium content per cup than coconut water, with fortified almond milk having a lower amount. Coconut water is also rich in electrolytes like potassium, while fortified plant milks may offer additional vitamins, so the best choice depends on your specific nutritional needs.

Epsom salt is magnesium sulfate, which has strong laxative properties and a bitter taste when ingested. While it is a form of magnesium, it is primarily used in mineral baths for topical absorption rather than for a regular drinking supplement. For internal use, it's best to use specifically formulated dietary supplements.

Initial symptoms of low magnesium, or hypomagnesemia, can include loss of appetite, nausea, and fatigue. If levels remain low, more serious signs can develop, such as muscle spasms or cramps, personality changes, numbness, tingling, and irregular heart rhythms.