7 Magnesium-Rich Foods to Help Improve Your Sleep and Your Mood

Magnesium is that unsung hero we don’t always talk about, but our bodies really depend on. We’re talking about a mineral that’s involved in over 300 bodily processes, think nerve function, muscle recovery, blood pressure regulation, and even immune support. It's like a backstage worker in a huge play, quietly making sure everything runs smoothly. 

And yet, so many of us are walking around magnesium-deficient without even knowing it. So, let’s dig into why magnesium is so important and what you can eat to get more of it.

Magnesium is like a gentle guide that leads us toward calmness. It plays a key role in producing serotonin (that “feel good” neurotransmitter) and helps regulate glutamate and GABA, two other neurotransmitters that control stress. When our magnesium levels dip, so does our mood. You can think of it like this: not enough magnesium means you’re setting yourself up for a bit of a mental traffic jam, where everything just feels off, like you’re on edge or in a funk.

But magnesium does more than just help with mood. It plays a role in sleep, too. Imagine your body trying to get ready for sleep, but it’s still tense from the day. That’s where magnesium swoops in, boosting the production of GABA and helping convert tryptophan into serotonin, which then gets turned into melatonin, the hormone that regulates sleep. Without magnesium, that whole process gets a little sluggish, and suddenly, sleep doesn’t feel so effortless.

So, what foods pack the magnesium punch you need? Here are seven that not only help you feel more relaxed but also support your sleep and mood.

Pumpkin seeds are like little nuggets of magnesium gold. They contain 156 milligrams per serving, that’s 37% of your daily magnesium requirement. Plus, they’re loaded with tryptophan, an amino acid that relaxes your body and helps you sleep. Toss them on your salad, oatmeal, or just munch on them as a snack. You won’t regret it.

Chia seeds aren’t just for trendy smoothies. These tiny powerhouses pack a serious magnesium punch; just two tablespoons and you’re getting a solid dose. Plus, chia seeds are rich in omega-3 fatty acids, which are key for brain health and keeping anxiety at bay. They’re perfect for adding a little crunch to your yoghurt or smoothie.

READ ALSO: Add These 5 Retinol-Rich Foods to Your Plate for Healthier, Firmer Skin

Leafy greens: kale, spinach, and collard greens are an everyday staple you should never overlook. Not only are they magnesium-rich, but they also come with fibre, which is amazing for gut health. A happy gut leads to a happy brain, and when your gut is thriving, you’re more likely to keep mood swings at bay. 

Toss some spinach into your smoothies, mix up a kale salad, or sauté your greens for a side dish. Easy, versatile, and nutrient-packed.

Whole grains like oats, quinoa, and whole wheat flour aren’t just filling, they’re also great sources of magnesium. Plus, they have tryptophan and GABA, which help calm the nervous system. 

These grains are perfect for a hearty breakfast or an easy dinner base. So, load up on those bowls of oatmeal or quinoa salads.

Beans and lentils are like the unsung heroes of the magnesium world. Black beans, chickpeas, and lentils don’t just pack in magnesium; they also have folate, fibre, and iron. These nutrients are key for serotonin production, which is crucial for regulating mood. Add them to soups, stews, or salads. They’re super easy to work with and versatile.

Okay, tart cherries may not be a typical go-to snack, but they should be! Not only do they have magnesium, but they also naturally contain melatonin, the sleep hormone. While the melatonin in cherries is much lower than what you'd find in a supplement, it still does the job. Grab a handful before bed or sip on tart cherry juice for a calming pre-sleep routine.

READ ALSO: 5 Reasons You're Tired Even Though You're Eating Healthy

Yes, dark chocolate. That’s right, your sweet tooth has an excuse! Dark chocolate (at least 65% cocoa) is rich in magnesium, and it has another perk: it boosts serotonin levels in the brain, helping you feel happier. Plus, it can reduce stress by triggering the release of endorphins. Just make sure not to overdo it; moderation is key here. A small square will do the trick.

Magnesium isn’t just a mineral. It’s a mood booster, aids sleep, and is a crucial element in keeping your body and mind running smoothly. 

So, next time you’re looking for a snack, think about reaching for one of these magnesium-rich foods. Your body will thank you, and you’ll be that much closer to better sleep and a brighter mood.