Incorporating magnesium into your diet can support overall well-being, particularly in enhancing mood and promoting relaxation. Renowned nutrition experts highlight the critical role this mineral plays in producing essential neurotransmitters and reducing stress. Below is an exploration of how magnesium functions in our bodies and a curated list of magnesium-rich foods to consider.
In addition to aiding serotonin production, magnesium affects neurotransmitters such as glutamate and GABA, which are vital for alleviating stress and fostering a sense of calm. “Insufficient magnesium impedes the creation of these neurotransmitters,” explains Dryden. Furthermore, she notes that magnesium effectively lowers cortisol levels, the body’s primary stress hormone.
Registered dietitian Serena Pratt, RD, elaborates that magnesium works synergistically with GABA to diminish the body’s fight-or-flight response, serving as a calming mineral that nurtures the nervous system. Kriegler further emphasizes that magnesium encourages the body to transition into the rest-and-digest parasympathetic state rather than quickly entering a fight-or-flight mode.
If you tend to suffer from seasonal affective disorder in winter, you might be contemplating whether increasing your intake of magnesium-rich foods could provide some protection. Experts agree that while magnesium isn’t a primary solution, it can be beneficial. Kriegler points out that ensuring adequate vitamin D intake is crucial for combating seasonal affective disorder, as evidenced by findings from a study in Frontiers in Nutrition, which indicates that one in four people in the U.S. are deficient. Magnesium aids in vitamin D absorption, reinforcing its supportive role.
How Magnesium Affects Sleep
Although magnesium hasn’t been definitively proven to improve sleep, as highlighted by a systematic review in BMC Complementary Medicine and Therapies, it can help prepare the body for rest, much like its role in enhancing mood. Feeling relaxed makes it easier to sleep, and Pratt asserts that magnesium boosts GABA production, which soothes the nervous system and primes it for sleep.
Moreover, Dryden points out that magnesium aids in converting the amino acid tryptophan into serotonin, which subsequently transforms into melatonin—an essential hormone for sleep. Melatonin signals the body that nighttime has arrived and helps regulate the circadian rhythm.
“While magnesium doesn’t directly produce melatonin, it plays a crucial role in facilitating that process, and insufficient magnesium may hinder its efficiency,” Dryden notes.
Research has also indicated that magnesium can enhance sleep efficiency, reducing both the time needed to fall asleep and the frequency of nightly awakenings. A 2021 study in Sleep, involving approximately 4,000 participants, corroborated these findings, showing that those who supplemented with magnesium enjoyed higher-quality sleep compared to those who did not.
7 Magnesium-Rich Foods Worth Adding to Your Diet
As previously mentioned, obtaining magnesium through dietary sources is generally preferable to supplementation, as it provides a range of other essential nutrients simultaneously. The following magnesium-rich foods are not only nutritious but also support both sleep and mood.
1. **Pumpkin Seeds**
Pumpkin seeds are a top recommendation from both Pratt and Dryden for boosting mood and sleep. With 156 milligrams of magnesium per serving, they deliver 37% of the recommended daily value. “Pumpkin seeds also contain tryptophan, an amino acid vital for relaxation and sleep,” Dryden explains. If pumpkin carving isn’t in your plans this season, pumpkin seeds are easily found at grocery stores and make a great crunchy topping for salads, oatmeal, or yogurt.
2. **Chia Seeds**
Chia seeds are another excellent source of magnesium. “Two tablespoons offer a significant amount of magnesium,” says Dryden. In addition to magnesium, these tiny seeds are rich in omega-3 fatty acids, which support brain function and help reduce inflammation—critical factors in preventing anxiety and depression.
3. **Leafy Greens**
Kriegler recommends leafy greens for their versatility and abundance of vital nutrients, including fiber. As many know, fiber is essential for gut health, and a healthy gut microbiome is closely linked to brain health and mood regulation. A 2023 study in Nutritional Neuroscience indicates a relationship between a high-fiber diet and a reduced risk of depression.
