7 Magnesium-Rich Foods to Help Improve Your Sleep—and Your Mood
Of all the minerals we need, magnesium just may be the one with the longest job description. It’s required in more than 300 processes in the body, including nerve function, blood pressure regulation, protein synthesis, and immune support. If you work out a lot, you probably know that magnesium helps with muscle recovery, especially in the form of a nice Epsom salt bath.
“Magnesium is considered an essential nutrient, meaning our body can’t make it, but we need it to survive and operate, so we have to obtain it from our environment,” says Paul Kriegler, RD, a registered dietitian and the director of products at Life Time. Despite magnesium’s importance, many people aren’t getting enough of it. According to data from the National Health and Nutrition examination survey, nearly half of U.S. adults don’t get enough magnesium. (For the record, you should aim for between 400 and 420 milligrams a day, according to the National Institutes of Health.)
As with any nutrient, it’s best to get magnesium through diet versus supplements because you’ll be consuming other important nutrients at the same time. Vitamins haven’t been shown to make us healthier the way that having a well-balanced, nutrient-rich diet does.
It bears repeating that magnesium is needed for many, many different reasons. According to three dietitians we talked to, getting enough magnesium is partially responsible for avoiding feeling tired and moody all the time. It’s something a 2020 study in Nutrients and a 2024 study in Frontiers in Public Health suggest too.
While there are a lot of factors that influence sleep and mood, the dietitians we talked to all said that
How magnesium impacts mood
If you are experiencing depression and anxiety, upping your magnesium intake isn’t going to solve all your problems. It shouldn’t even be your first line of defense. That said, there is some scientific evidence that making sure you’re meeting the daily recommended amount can help. “Magnesium has a ton of different roles, but one of them is helping with mood regulation,” says a registered dietitian.
Dryden explains that the main way magnesium impacts mood regulation is by supporting serotonin production, which a 2024 scientific article published in Cureus backs up. “Serotonin is that ‘feel good’ neurotransmitter that helps prevent anxiety and depression. If we don’t get enough magnesium, then we’re not going to produce enough serotonin, which can lead to those negative moods,” she says.
Besides supporting serotonin production, Dryden says that magnesium also impacts the neurotransmitters glutamate and GABA, which are important for reducing stress and promoting calmness. “If we don’t get enough magnesium, we’re hindering the processes of producing these neurotransmitters,” she says. On top of all that, Dryden says that magnesium lowers levels of the stress hormone cortisol.
Registered dietitian Serena Pratt, RD, explains that magnesium and GABA work together to lower the body’s 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.
If you are prone to experiencing seasonal affective disorder 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’s not a great primary solution, but it can help. When it comes to seasonal affective disorder, Kriegler says that what’s most important is getting enough vitamin D (according to a study published in Frontiers in Nutrition, one in four U.S. adults don’t get enough). Magnesium helps with vitamin D absorption, which is why it plays a supporting role.
How magnesium impacts sleep
While magnesium hasn’t been proven to improve sleep, as indicated by a 2021 systematic review published in BMC Complementary Medicine and Therapies, it can help prime the body for sleep, similarly to how it can support mood. (After all, it’s easier to sleep when you feel relaxed versus anxious.) Pratt explains that magnesium boosts GABA production, which calms down the body’s nervous system and gets it ready for sleep.
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’s crucial for sleep because it signals to the body that it’s nighttime and helps regulate the body’s internal clock (known as circadian rhythm).
“Even though magnesium doesn’t directly produce melatonin, it’s really important in helping that process get done and if we don’t get enough magnesium, that process might not happen as efficiently,” Dryden says.
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 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’t supplement with magnesium.
7 magnesium-rich foods worth adding to your diet
As mentioned earlier, it’s best to get magnesium through diet versus supplements because you’ll 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.
Pumpkin seeds top both Pratt and Dryden’s lists for the best magnesium-rich foods for better mood and sleep. It has more magnesium than any other food, with 156 milligrams per serving, or 37% of the recommended daily value. “Pumpkin seeds also contain tryptophan, which is an amino acid that’s important for relaxation and sleep,” Dryden says. If you don’t 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.
Another seed that’s high in magnesium is chia seeds. “Two tablespoons of chia seeds is going to give you a pretty decent amount of magnesium,” 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—both important for avoiding depression and anxiety.
One magnesium-rich food Kriegler recommends is leafy greens because it’s super versatile and high in many other important nutrients, including fiber. You probably already know how important fiber is for gut health. Due to the strong connection between gut health and brain health, a thriving microbiome is crucial for mood regulation. A 2023 scientific article published in Nutritional Neuroscience highlights a connection between a high-fiber diet and a lower risk of depression.
Another article, published in Brain and Behavior in 2024, says that a high-fiber diet is associated with better sleep quality. Considering that leafy greens are high in both magnesium and fiber, it could be the one-two punch your diet needs to feel your best.
Oats, whole wheat flour, and quinoa all contain magnesium. Similar to leafy greens, these whole grains are super versatile, which is why Kriegler recommends them. Besides magnesium, whole grains contain tryptophan and GABA, which as the experts explained, help promote relaxation and sleep.
Beans, beans, good for your heart…and also good for keeping depression, anxiety, and insomnia away. “Black beans, chickpeas, and lentils are all high in magnesium as well as folate, fiber, and iron,” Pratt says. As a low-glycemic food, she explains that they keep blood sugar levels steady, which helps prevent anxiety. Similar to magnesium, Pratt explains that folate helps with serotonin production—another reason why eating lentils and beans supports mental health.
“Tart cherries also contain a good amount of magnesium and also have melatonin,” Dryden says. While it’s worth noting that the melatonin in tart cherries is much lower than what you’ll find in a melatonin supplement (as this 2018 study in the American Journal of Therapeutics shows), the pairing still makes them an excellent pre-bedtime snack. Dryden does say that they have to be tart cherries specifically, but adds that drinking tart cherry juice works just as well as eating the fruit.
All three dietitians say that dark chocolate contains magnesium. To get the maximum benefit, Pratt recommends choosing chocolate with at least 65% cocoa. For many people, enjoying a piece of chocolate is an instant mood booster. There’s a reason for this beyond its magnesium content, which a 2022 scientific article in Current Research In Food spells out: Eating dark chocolate prompts the brain to release endorphins, which leads to feeling happier. Dark chocolate also contains serotonin, a neurotransmitter that helps regulate mood.
While whole foods are more nutrient-dense than singular-nutrient supplements, Kriegler points to research showing the benefit of taking a magnesium supplement regardless of how nutrient-rich your diet is. For example, a 2022 study published in Nutrients that took into account 889 people found that supplementing with magnesium lowered inflammation. Another scientific article published in Frontiers analyzing seven different scientific studies found that supplementing with magnesium was linked to significantly lowering depression.
During this time of year, when mood and energy can both run low, it’s especially worth it to up your intake of magnesium. Considering how versatile the major food sources of the nutrient are, there’s no reason not to.