Magnesium is an essential mineral that can be found in supplements and foods like pumpkin seeds, leafy greens, and peanut butter. During winter, getting enough magnesium may help improve sleep, support emotional well-being, and reduce the risk of fractures from slips and falls.

1. Boosts Mood

The winter blues are a common, temporary condition during the colder, darker months. You may notice that you feel down, tired, and not yourself. 

Magnesium plays an important role in brain health, supporting brain function and mood. People with low levels of magnesium are more likely to experience symptoms of depression. This may be because emotional stress can deplete the body’s magnesium stores.

Research shows that taking a magnesium supplement may:

Help reduce depression symptoms, especially in people with a magnesium deficiency. 
Improve excessive worry.
Relieve anxiety symptoms in people with a magnesium deficiency. The study shows that a magnesium deficiency may make the brain more vulnerable to stress and anxiety. 

2. Strengthens Bones

The bones need magnesium to prevent bone loss over time. About 50% to 60% of the body’s magnesium is stored in the bones. Individuals with a magnesium deficiency may be at a higher risk of osteoporosis, a chronic condition characterized by weak and brittle bones that break easily. 

Strong bones are important year-round, especially in the winter when falls can occur from walking on snow and ice, which can lead to painful fractures and breaks. Increasing your magnesium intake may help protect your bones and reduce your risk of fractures.

3. Improves Sleep

Magnesium regulates certain neurotransmitters that affect sleep. Magnesium supplements may serve as a natural sleep aid for individuals with a magnesium deficiency.

If you have the winter blues or seasonal affective disorder (SAD), you may have trouble sleeping at night and feel more tired during the day. Sleep disturbances are a common symptom of SAD. Sleep disturbances are a common symptom of SAD.

Taking a magnesium supplement in the evening may help reduce the time it takes to fall asleep. It may also help you stay asleep longer, preventing nighttime awakenings. People who take magnesium supplements in the winter may also experience less daytime fatigue. 

4. Increases Energy

It’s common to feel tired and sluggish in the dark, cold winter months. A lack of energy in the winter is associated with SAD. However, magnesium can naturally boost energy levels and support your mood. 

Your cells need magnesium to convert food to energy and regulate muscle movements. Cells use magnesium to move blood sugar into the muscles to fuel exercise and reduce fatigue.

Taking a magnesium supplement may improve daytime energy levels and exercise performance, especially in older adults. 

5. Regulates Blood Sugar Levels

Consuming enough magnesium may help the body regulate blood sugar levels and prevent high blood sugar (hyperglycemia), which increases the risk of type 2 diabetes over time. Studies show that people with type 2 diabetes are more likely to have low magnesium levels. Taking a magnesium supplement regularly may reduce your risk of developing type 2 diabetes. 

This may be especially important in the winter when many people are more likely to add extra sugar and carbohydrates to their diets. Research shows that people are more likely to gain weight during the winter months due to changes in their diet. Adding magnesium to your daily diet may help regulate blood sugar levels and reduce the risk of developing type 2 diabetes. 

How to Add Magnesium to Your Diet

To incorporate magnesium into your diet, begin with magnesium-rich foods, and consider supplements if necessary. Adults assigned male at birth need between 400 and 420 milligrams of magnesium daily. People assigned female at birth need 310 to 320 milligrams daily. 

Magnesium-rich foods include:

Nuts and seeds: Pumpkin seeds, chia seeds, almonds, cashewsLeafy greens: Kale, spinachLegumes: Peanuts, edamame, black beans, lentilsWhole grains: Brown rice, oats, quinoaFish: Salmon, halibut

Speak with your healthcare provider before adding a daily magnesium supplement to your diet. While these supplements are safe for many adults, they can interact with certain prescription medications, including:

AntibioticsDiureticsHeart medicationsProton pump inhibitors (PPIs) 

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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National Institute of Mental Health. Publications about seasonal affective disorder.

National Institutes of Health. Beat the winter blues.

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Carrie Madormo

By Carrie Madormo, RN, MPH

Madormo is a health writer with over a decade of experience as a registered nurse. She has worked in pediatrics, oncology, chronic pain, and public health.

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