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.
1. Pumpkin seeds
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.
2. Chia seeds
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.
3. Leafy greens
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.
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