Magnesium is an essential mineral that plays a vital role in participating in over 300 enzyme reactions. Unfortunately, many people don’t get enough magnesium in their diet, which can lead to deficiencies and health problems.
An easy and quick way to give daily magnesium intake in your body can be drinks that are high in magnesium. Luckily, many drinks have this feature, namely green tea and coconut water.
This article will discuss various delicious drinks high in magnesium, making it easy to increase your intake of this vital mineral and support overall health and well-being.
How Much Is The Daily Recommended Intake for Magnesium?
Before we discuss magnesium-rich drinks, let’s learn how much magnesium we need daily. Sometimes combining Magnesium with vitamin E can do some wonders too.
For adult males, the recommended daily intake is around 420 mg. For adult females, the dosage is 310~320mg in a day. For breastfeeding mothers, the daily magnesium intake varies depending on their age.
|Age||Daily Mg Intake|
|Below 19 years old||400 mg/day|
|19 to 30 years old||350 mg/day|
|31 and above||360 mg/day|
Now let’s talk about how much magnesium a bodybuilder or athlete needs.
Daily Recommended Magnesium Intake For Bodybuilders and Athletes
The daily recommended magnesium intake for bodybuilders and athletes varies depending on the person’s age, sex, and level of physical activity for optimum outcome.
The National Athletic Trainers’ Association recommends that athletes consume at least 400-600 mg of magnesium daily. The American College of Sports Medicine suggests drinking at least 6-7 mg per kilogram of body weight per day for athletes.
For bodybuilders and athletes, the recommended daily intake is slightly higher due to the increased demand for magnesium during intense physical activity.
We now know how much mg each person needs based on age and sex. It will help us to choose and customize our drinks to ensure our daily magnesium intake.
Which Drinks Are High in Magnesium?
Here’s a list of drinks that have high magnesium content
- Magnesium water (at least 55 mg in every 100ml)
- Matcha tea (230mg in every 100ml)
- Dragon fruit juice (68mg in every 100ml)
- 100% Cocoa Drink (400mg in every 100g)
- Spinach Juice (157 mg in one cup of spinach)
- Instant coffee (11mg in every cup)
- Papaya juice (98mg in every cup)
- Raspberry juice (85mg in every cup)
- Cantaloupe juice (71mg in every cup)
- Coconut Water (25mg in every 100ml)
One of the best drinks for boosting magnesium intake is cocoa drink. The cocoa drink was a drink for royals for its profound health benefits. However, pure cocoa is bitter and unsuitable for most taste buds.
Magnesium can be added to water as a supplement, such as magnesium chloride or sulfate. Which are both easily absorbed by the body.
A can of OHMG water contains about 60 mg of magnesium in 330ml. A liter of mineral water contains about 50mg of water. This type of water is widely available and can be found at most health food stores.
Another excellent drink for increasing magnesium intake is green tea. Green tea contains a significant amount of magnesium, making it an excellent choice for those looking to boost their intake of this critical mineral. Green tea is rich in antioxidants, which can help protect the body against damage from free radicals.
Coconut water is another drink that is high in magnesium. Coconut water is rich in electrolytes, making it an excellent choice for hydration, especially for athletes.
Some fruit juices which we have listed above have high magnesium content. But the condition here is the drink has to be purely fruit juice. So don’t rely on commercially sold fruit juices.
Finally, a great way to increase your magnesium intake is by drinking smoothies made with magnesium-rich fruits and vegetables such as spinach, avocado, and banana. These ingredients are high in magnesium and are a good source of other essential nutrients such as vitamin C and potassium.
Recipes For Some Drinks That Are High In Magnesium
- A cup of almonds of soy milk (45mg magnesium)
- 30g of Cocoa powder (120mg of magnesium)
- Vanilla extract
- Sweetener of your choice
Heat the milk in a pot with a low simmer. Add in vanilla extract or cinnamon for aroma and spice. Gradually add in the cocoa powder and stir till the mixture is homogeneous. Take the hot cocoa from the heat, add sweetener, and garnish with your favorite toppings.
This drink will give you about 41 to 50% of your daily magnesium intake. If you can handle the bitter taste, add more cocoa powder!
- 1 large-size frozen banana (37 mg magnesium)
- 1 cup frozen raspberries (85 mg magnesium)
- 1 cup spinach (157 mg magnesium)
- ½-1 cup Milk of choice or coconut water for loosening the mixture
Mix all the ingredients in a blender and blend till the mixture is smooth. Serve the smoothie in a mug. Adding frozen fruits will have to give the smoothie a creamy texture. Add more coconut water or milk to make the smoothie more liquid.
This smoothie has about 72 to 90% of the necessary daily magnesium.
- 1 ½ cups of coconut water (38 mg of magnesium)
- 1 cup of raspberries (85 mg of magnesium)
- ½ handful of blackberries (30mg of magnesium)
- Ice cubes
- 1 cup Pomegranates (33mg of magnesium)
Pour all the ingredients into a bowl and serve it cold! This is a viral recipe in TikTok and was loved by many. Besides magnesium, it also provides many other minerals and vitamins. Having this breakfast recipe will give you a boost of energy and keep you in a good mood!
How To Increase Magnesium Quantity In Any Drink
Magnesium supplements are also great for instantly increasing the magnesium content in your drink or food. Just take a necessary quantity of magnesium supplement and mix it in your drink.
Each serving of magnesium supplement powder varies in magnesium content. Typically it ranges between 200 – 300 mg.
Hence, with a healthy diet combined, half a serving of magnesium supplement powder in your drink can instantly boost your magnesium intake.
Benefits of Magnesium-Rich Drinks for Bodybuilders
Magnesium is an essential mineral that has many benefits for bodybuilders. Some of the key benefits include
Magnesium plays a crucial role in muscle and nerve function and helps regulate muscle contractions. Adequate magnesium intake can improve muscle strength and endurance, which is essential for bodybuilders.
Magnesium helps activate enzymes involved in protein synthesis, which is essential for muscle growth and repair. Adequate magnesium intake can help to improve muscle recovery and reduce muscle soreness after workouts.
Magnesium plays a crucial role in energy metabolism and helps convert food into energy. Adequate magnesium intake can improve energy levels and reduce fatigue, which is essential for bodybuilders.
Magnesium is vital for bone health and helps to maintain bone density and strength. Adequate magnesium intake can help reduce the risk of osteoporosis, a concern for bodybuilders.
Functions of Magnesium In the Human Body
It’s astonishing to see how vital magnesium is for the body. Here’s a brief description of magnesium’s role in the human body.
Magnesium is a metal; thus, it’s conductive. With this quality, magnesium plays an essential role in human cells. It is responsible for what enters and leaves the cell. For nerve cells, it provides electric signaling for actions like thought, touch, and muscle movements.
The human body needs magnesium for structural support in cells, molecules, bones, and muscles. It also activates and accelerates over 300 enzyme reactions. One of the enzyme reactions is for DNA polymerase, which copies DNA and works to repair cells, growth of cells, and sperms.
Such is the profound role of magnesium in the human body. The salient participation of magnesium in bodily functions should tell you that magnesium deficiency will create countless problems.
Can Low Magnesium Kill You?
Severe magnesium deficiency can lead to serious health problems and, in rare cases, can be life-threatening.
However, it is not common to reach a state of deficiency that can cause death, as magnesium is found in many foods and is added to some foods and supplements.
Low magnesium levels can cause symptoms such as muscle weakness, cramps, tremors, and difficulty breathing.
Over time, low magnesium levels can also contribute to developing health conditions such as osteoporosis, high blood pressure, and type 2 diabetes.
Are Sports Drinks High In Magnesium?
No. They don’t contain the slightest amount of magnesium. Unfortunately, none of the popular sports drinks you know and commonly find don’t have any magnesium. They provide some calories, carbohydrates, and a few minerals in low quality.
What drink has the most magnesium?
Pure cocoa drinks and Matcha have the highest amount of magnesium. One cup of cocoa drink will provide 125% of daily magnesium intake. And Matcha delivers about 50 to 70% of daily magnesium intake.
There are many delicious and easy ways to increase magnesium intake. Common drinks are – drinking water with added magnesium, green tea, coconut water, raw milk, and smoothies made with magnesium-rich fruits and vegetables.
Incorporating these drinks into your daily routine can help ensure you get enough of this vital mineral and support your overall health and well-being.
Check the blogs for more information on everyday supplements.
I am a health and wellness enthusiast working in a Pittsburgh-based wellness clinic. My primary role as a consultant is to tailor a balanced lifestyle for my patients, where positive steps and potent supplements play a synergistic role.