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7 Magnesium-Rich Foods to Help Improve Your Sleep-and Your Mood
GQ • • health
Key Points:
- Magnesium is essential for over 300 bodily processes, including nerve function, blood pressure regulation, protein synthesis, and immune support, yet nearly half of U.S. adults do not get enough of it, with a recommended daily intake of 400-420 mg.
- Adequate magnesium intake supports mood regulation by aiding serotonin production and influencing neurotransmitters like glutamate and GABA, which help reduce stress and promote calmness, potentially protecting against depression and anxiety.
- Magnesium also plays a supporting role in sleep by boosting GABA production and assisting in the conversion of tryptophan to melatonin, which helps regulate the body's internal clock and improve sleep quality.
- It is preferable to obtain magnesium through magnesium-rich foods such as pumpkin seeds, chia seeds, leafy greens, whole grains, lentils, tart cherries, and dark chocolate, which also provide other nutrients beneficial for mood and sleep.
- While whole foods are recommended, magnesium supplements have been shown to reduce inflammation and depression in some studies, making them a useful option, especially during times when mood and energy levels tend to decline.
