Magnesium is a mineral your body needs every single day. It supports muscle function, bone strength, heart rhythm, and affects your stress response. Low intake has been linked to fatigue, muscle cramps, poor sleep, and a higher risk of heart disease. Experts, such as Jillian Kubala, RD, say that adding the right drinks to your routine can be an easy way to raise your magnesium levels without relying on supplements.
According to Kubala, some beverages naturally provide a meaningful dose of magnesium along with other important nutrients. Here, we’ll look at four specific drinks that she highlights for their benefits. These options keep you hydrated while helping with energy, mood, and muscle recovery. We’ll go over what makes each drink special and how to add them to your day.
4 magnesium drinks to improve your mood and build strength
Soy milk, hot cocoa made with real cacao, kefir, and coconut water all deliver measurable amounts of this mineral. Below, you’ll find how each can support your health and why experts recommend them for older adults, active people, and anyone who wants to feel stronger and more balanced.
1. Soy milk
Soy milk is one of the top plant-based drinks when it comes to magnesium. A single cup gives you about 15% of the daily value. Unlike many dairy-free alternatives, it contains a solid amount of protein, which supports muscle repair and satiety, and many brands sold in the US are fortified with vitamin D and B12. You can use it in cereal, coffee, smoothies, or cooking. Flavored versions can be high in added sugar, so it’s best to check the label.
2. Cocoa
When made with cacao powder instead of processed cocoa mixes, hot cocoa becomes a powerful magnesium source. Just two tablespoons of cacao provide close to 20% of daily magnesium needs. It also brings in antioxidants called flavonoids, which have anti-inflammatory effects. To prepare a healthier version, stir cacao powder into warm milk or a plant-based milk, and sweeten lightly with honey or maple syrup.
3. Kefir
Kefir is a fermented dairy drink similar to drinkable yogurt, but with even more probiotic strains. One cup contains magnesium along with calcium, protein, and vitamin A. Probiotics in kefir support gut health, which in turn can influence immune function and mood. Research suggests that those who drink kefir regularly may benefit from improved digestion and stronger bones.
4. Coconut water
Coconut water is well known as a natural electrolyte drink. One cup contains about 14% of the magnesium daily value, while also being lower in calories and sugar compared to many sports drinks. Some studies suggest it can help reduce blood pressure thanks to its mineral content. It’s refreshing on its own, but you can also use it as a base for smoothies or mocktails.
Getting enough magnesium doesn’t have to mean taking pills or eating large amounts of nuts and greens every day. Drinks like soy milk, cacao-based hot cocoa, kefir, and coconut water are practical ways to raise your intake while also enjoying other health perks. Experts recommend including a few of these options in your day to support mood, muscle strength, and long-term health.