{"id":418764,"date":"2026-02-10T22:14:11","date_gmt":"2026-02-10T22:14:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/418764\/"},"modified":"2026-02-10T22:14:11","modified_gmt":"2026-02-10T22:14:11","slug":"7-magnesium-rich-foods-to-help-improve-your-sleep-and-your-mood-2","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/418764\/","title":{"rendered":"7 Magnesium-Rich Foods to Help Improve Your Sleep\u2014and Your Mood"},"content":{"rendered":"

Besides supporting serotonin production, Dryden says that magnesium also impacts the neurotransmitters glutamate and GABA<\/a>, which are important for reducing stress and promoting calmness. \u201cIf we don\u2019t get enough magnesium, we\u2019re hindering the processes of producing these neurotransmitters,\u201d she says. On top of all that, Dryden says that magnesium lowers levels of the stress hormone cortisol.<\/p>\n

Registered dietitian Serena Pratt, RD<\/a>, explains that magnesium and GABA work together to lower the body\u2019s fight-or-flight response, acting as a calming mineral that supports the nervous system. Kriegler adds that magnesium helps the body settle into the rest-and-digest parasympathetic state instead of jumping into the fight-or-flight state as easily.<\/p>\n

If you are prone to experiencing seasonal affective disorder<\/a> during the winter months, you may be wondering if adding more magnesium-rich foods to your diet can help protect against it. According to all three experts, it\u2019s not a great primary solution, but it can help. When it comes to seasonal affective disorder, Kriegler says that what\u2019s most important is getting enough vitamin D (according to a study published in Frontiers in Nutrition<\/a>, one in four U.S. adults don\u2019t get enough). Magnesium helps with vitamin D absorption, which is why it plays a supporting role.<\/p>\n

How magnesium impacts sleep<\/p>\n

While magnesium hasn\u2019t been proven to improve sleep, as indicated by a 2021 systematic review published in BMC Complementary Medicine and Therapies<\/a>, it can help prime the body for sleep<\/a>, similarly to how it can support mood. (After all, it\u2019s easier to sleep when you feel relaxed versus anxious.) Pratt explains that magnesium boosts GABA production, which calms down the body\u2019s nervous system and gets it ready for sleep.<\/p>\n

On top of supporting GABA production, Dryden says that magnesium helps convert the amino acid tryptophan into serotonin, which then gets converted into melatonin, a hormone that\u2019s crucial for sleep because it signals to the body that it\u2019s nighttime and helps regulate the body\u2019s internal clock (known as circadian rhythm).<\/p>\n

\u201cEven though magnesium doesn\u2019t directly produce melatonin, it\u2019s really important in helping that process get done and if we don\u2019t get enough magnesium, that process might not happen as efficiently,\u201d Dryden says.<\/p>\n

Dryden says that research has shown that magnesium can help improve sleep efficiency, reducing the time it takes to fall asleep and decreasing the number of wake-up times throughout the night. A 2021 study published in Sleep<\/a> taking into account roughly 4,000 people backs this up, showing that participants who supplemented with magnesium experienced higher quality sleep than participants who didn\u2019t supplement with magnesium.<\/p>\n

7 magnesium-rich foods worth adding to your diet<\/p>\n

As mentioned earlier, it\u2019s best to get magnesium through diet versus supplements because you\u2019ll be consuming other important nutrients at the same time. The magnesium-rich foods included here all have other nutrients that either support sleep, mood, or both.<\/p>\n

1. Pumpkin seeds<\/p>\n

Pumpkin seeds top both Pratt and Dryden\u2019s lists for the best magnesium-rich foods for better mood and sleep. It has more magnesium than any other food<\/a>, with 156 milligrams per serving, or 37% of the recommended daily value. \u201cPumpkin seeds also contain tryptophan, which is an amino acid that\u2019s important for relaxation and sleep,\u201d Dryden says. If you don\u2019t plan on carving any pumpkins this fall, pumpkin seeds are easy to find at most grocery stores. They make a nice, crunchy topper for salads, oatmeal, or yogurt.<\/p>\n

2. Chia seeds<\/p>\n

Another seed that\u2019s high in magnesium is chia seeds. \u201cTwo tablespoons of chia seeds is going to give you a pretty decent amount of magnesium,\u201d Dryden says. Besides magnesium, she says that these tiny seeds are also high in omega-3 fatty acids, which are important for brain function and decreasing inflammation\u2014both important for avoiding depression and anxiety.<\/p>\n

3. Leafy greens<\/p>\n

One magnesium-rich food Kriegler recommends is leafy greens because it\u2019s super versatile and high in many other important nutrients, including fiber<\/a>. You probably already know how important fiber is for gut health. Due to the strong connection between gut health and brain health<\/a>, a thriving microbiome is crucial for mood regulation. A 2023 scientific article published in Nutritional Neuroscience<\/a> highlights a connection between a high-fiber diet and a lower risk of depression.<\/p>\n