Introduction – Why Magnesium Matters for Sleep
More than 300 known functions of magnesium are responsible for many bodily chemical processes. Muscle relaxation, nervous system signals, and melatonin levels are all affected by magnesium status. Studies have shown that sleep-supporting foods, especially those higher in magnesium, can help you sleep by calming your nervous system and helping you produce melatonin. If your magnesium levels are low, you may experience insomnia, anxiety, restless leg syndrome, and/or poor sleep quality. Here, you’ll discover the best sleep-supporting foods that are high in magnesium, their benefits, nutrition facts, and recipes, to help you sleep well, naturally.
Top Magnesium-Rich Foods for Sleep
Here are the finest magnesium rich foods to improve sleep with benefits and recipes:
1. Leafy Green Vegetables
Examples: Spinach, kale, Swiss chard.
Leafy greens are rich in magnesium, iron, and vitamin C. A serving of 1 cup of spinach contains roughly 157 mg of magnesium – almost 40% of your recommended daily intake!
Best Recipe: Evening green smoothie with spinach, banana, and almond milk.
2. Nuts and Seeds
Examples: Almonds, cashews, pumpkin seeds.
A single ounce of pumpkin seeds supplies 168 mg magnesium, so definitely one of the highest sources.
Best Recipe: Pumpkin seed granola bar at bedtime!
3. Whole Grains
Examples: Brown rice, quinoa, oats.
If you are looking to stock up on magnesium whole grains and complex carbs like oats, quinoa and brown rice are great choices. One serving of cooked quinoa contains 118 mg of magnesium. Whole grains also help to stabilize blood sugar levels, avoiding energy dips through the night.
Best Recipe: Warm oatmeal with flaxseed and banana before bed.
4. Legumes
Varieties: Black beans, lentils, chickpeas. One cup of black beans has about 120 mg of magnesium and prebiotic fiber that aids digestion.
Best recipe: Lentil and spinach soup for a magnesium-charged dinner.
5. Dairy
Varieties: Milk and yogurt. One cup of milk has about 27-34 mg of magnesium, and calcium may assist muscles in relaxing, which can promote sleep.
Best recipe: Warm up a glass of milk with honey and sprinkle some cinnamon before bed.
6. Dark Chocolate
Varieties: High quality dark chocolate with 70-85 cacao powder. One ounce of dark chocolate has about 64 mg of magnesium and other compounds that can improve serotonin.
Best recipe: You can have some dark chocolate almond bark.
7. Bananas and Avocados
Bananas have a medium-sized fruit with 37mg of magnesium, in addition to potassium, which helps with muscle relaxation. Avocados contain 58mg of magnesium per fruit.
Best Recipe: Banana almond butter toast or avocado smoothie.
8. Fatty Fish
Sample fatty fish include salmon, mackerel, and tuna. A 6-ounce serving of fish, such as mackerel, has 82mg of magnesium. Fatty fish are also rich in omega-3s that help reduce inflammation, depression, and improve sleep quality.
Best Recipe: Grilled salmon with quinoa and spinach.
9. Tofu and Soy Products
Tofu has about 37mg of magnesium in half a cup. Soy foods are perfect for plant-based eaters.
Best Recipe: Stir-fried tofu with leafy greens and sesame.
10. Other Plant-Based Magnesium Sources
Sample sources of magnesium include chia seeds, flaxseeds, and sunflower seeds. One ounce of chia seeds contains 111mg of magnesium.
Best Recipe: Chia pudding (using almond milk)).
