What tea is high in magnesium?

Teas That Boost Your Magnesium Intake

If you're looking to increase your magnesium levels in a gentle, natural way, your teacup might be the perfect place to start. While black or green teas aren’t particularly high in magnesium, certain herbal infusions are surprisingly rich in this essential mineral.

Nettle tea stands out as a nutritional powerhouse. Made from the leaves of the stinging nettle plant, this earthy brew is not only caffeine-free but also packed with magnesium, along with iron, calcium, and antioxidants. It’s long been used in traditional herbal medicine for supporting overall wellness.

Another soothing option is chamomile tea, beloved for its calming effects. Beyond helping you unwind, chamomile contains a modest amount of magnesium and may contribute to better sleep and reduced stress—both of which support magnesium balance in the body.

Don’t overlook dandelion root tea either. Roasted and brewed like coffee, this slightly bitter tea is more than just a liver tonic. It’s a natural source of magnesium and other minerals, thanks to the plant’s deep roots that draw nutrients from the soil.

While tea alone won’t meet your daily magnesium needs (which range from 300–400 mg for adults), these herbal options can be a flavorful part of a mineral-rich diet. Pair them with magnesium-rich foods like leafy greens, nuts, seeds, and whole grains for best results.

And as a bonus tip: if you enjoy sparkling water, check the label—some mineral waters contain measurable amounts of magnesium, making hydration a bit more nutritious too.