6 Foods High in Magnesium You Need in Your Diet for Better Sleep

Over half of the U.S. population doesn’t get the recommended amount of magnesium from their diet. This is likely linked to the prevalence of insomnia and nighttime restlessness. Scientific evidence suggests that consuming more magnesium-rich foods or taking magnesium supplements can improve sleep. So, why is this essential mineral lacking in so many diets? In my conversations with people experiencing sleep problems, most weren’t close to meeting the Recommended Daily Allowance (RDA) of 310-420 milligrams. Even more concerning, many were unaware of foods high in magnesium that could help them reach their daily nutritional needs.

 

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Why Is Magnesium Important?

Magnesium is responsible for over 300 enzymatic reactions in the human body, making it essential for various physiological functions. It helps regulate nerve and muscle function, blood sugar levels, and blood pressure. Additionally, it supports the production of protein, bone mineralization, and DNA synthesis.

Research suggests that magnesium can improve sleep quality, particularly in individuals with poor sleep patterns and older adults, by helping the body relax and regulating neurotransmitters that influence sleep.

One study published in the Journal of Research in Medical Sciences found that magnesium supplementation improved insomnia symptoms, sleep efficiency, sleep time, and sleep onset latency in elderly individuals while also boosting concentrations of serum renin and melatonin, the hormone responsible for sleep-wake cycles.

Magnesium can also reduce the risk of chronic diseases, including Alzheimer’s disease, type-2 diabetes, and cardiovascular disease. It plays a role in combating depression and migraine headaches as well.

Despite its importance, many people do not meet the recommended daily intake of magnesium. This shortfall can lead to various health issues, underscoring the importance of magnesium intake through supplementation and diet.

6 Foods High in Magnesium

Navigating through the best foods to boost your magnesium can be tricky, especially if you’re keeping an eye on those carbs. Here’s a rundown of some magnesium-packed foods that won’t skyrocket your carb intake:

1. Red Meat and Organ Meats

Red meat, including beef, lamb, and pork, is naturally rich in magnesium. Incorporating organ meats, like liver and heart, can elevate your intake even further. These organ meats are not only packed with magnesium but also with an array of other essential nutrients. For the less adventurous, mixing finely ground organ meats into regular dishes can subtly enhance your nutrient intake without a significant change in flavor.

2. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are excellent for your overall health due to their high omega-3 fatty acids and, of course, magnesium content. Wild-caught varieties of these fish are preferable as they are less likely to contain contaminants and more likely to have a higher nutrient profile. Including fatty fish a couple of times a week can help improve heart health and aid in muscle relaxation, promoting better sleep.

3. Leafy Greens

Spinach, kale, and Swiss chard are some of the leafy greens loaded with magnesium. These vegetables are incredibly versatile and can be easily incorporated into meals without much effort. For example, adding a handful of spinach to your morning smoothie or wilting kale as a side for dinner are simple ways to boost your intake.

4. Avocados

Rich in both magnesium and potassium, avocados help combat magnesium deficiency effectively. While they do have some carbohydrates, their high fiber content actually lessens their net carb impact, making them a valuable addition to a balanced diet. Their creamy texture and mild flavor make them suitable for diverse dishes, from salads to smoothies.

5. Nuts and Seeds

Pumpkin seeds and chia seeds are not only low in carbs but are magnesium powerhouses. Sprinkling these seeds on your salad or yogurt or blending them into smoothies can add a nutritious crunch. Additionally, other nuts like almonds and Brazil nuts offer good amounts of magnesium and can be a healthy snack option.

6. Dark Chocolate

For those with a sweet tooth, dark chocolate is an indulgent way to consume magnesium. Opting for varieties that contain at least 70% cocoa ensures lower sugar content and higher magnesium levels. A small square of dark chocolate can be a satisfying dessert that also contributes to your magnesium intake.

Different Types of Magnesium Supplements

Understanding different types of magnesium can help you optimize your intake to suit specific health needs. Here’s a deeper look into four types of magnesium: glycinate, citrate, orate, and malate, including recommendations on when to take them and who might benefit the most.

Magnesium Glycinate

• Best for: Sleep and relaxation
• Best time to take: Bedtime

Magnesium glycinate is highly favored for its calming effects, making it ideal for promoting better sleep. Bound with the amino acid glycine, it has a soothing effect on the brain and body, which is why taking it at bedtime is recommended. Its gentle nature on the stomach makes it the safest choice with the least side effects, suitable for those who are looking for a restful night without digestive disruptions.

Magnesium Citrate

• Best for: Constipation and digestive health
• Best time to take: Earlier in the day, before or after a meal

Known for its efficacy in improving digestive health, magnesium citrate is a go-to option for those dealing with constipation. It’s best taken earlier in the day, either before or after a meal, to make use of its laxative properties without interfering with sleep. However, its high bioavailability comes with caution for those sensitive to histamines, as it might not be the ideal choice.

Magnesium Orotate

• Best for: Heart health and cardiovascular conditions
• Best time to take: Earlier in the day, around meal times

This form of magnesium is particularly beneficial for heart health and is often recommended for individuals with cardiovascular conditions. Magnesium orotate can penetrate cell membranes, improving the function and health of heart cells. It should be taken earlier in the day, much like citrate, to support daytime energy and cardiovascular function without impacting nighttime rest.

Magnesium Malate

• Best for: Energy boost and fatigue relief
• Best time to take: In the morning on an empty stomach

For those who need a boost in energy, especially if dealing with fatigue or muscle soreness, magnesium malate is an excellent choice. It includes malic acid, which plays a crucial role in ATP synthesis, the energy currency of the cell. Taking it in the morning on an empty stomach maximizes its bioavailability and energy-boosting effects, making it perfect for starting the day on a high note.

How To Maximize Magnesium Absorption

Maximizing magnesium absorption is vital for making the most out of the magnesium-rich foods in your diet. Vitamin D can boost magnesium absorption, so make sure you have enough vitamin D in your system can help. Sunlight exposure isn’t the only way to get vitamin D in your body. Foods like fatty fish and fortified dairy products or supplements also help maintain your vitamin D levels.

The health of your gut plays a crucial role in nutrient absorption. Ensuring your digestive system is running smoothly can help increase the absorption of magnesium. This includes eating a balanced diet rich in fiber, staying hydrated, and managing stress, which can all contribute to a healthier gut.

 

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Excessive amounts of other minerals, like calcium and zinc, can also hinder magnesium absorption if consumed at the same time. While these minerals are important, balancing their intake throughout the day, rather than consuming them all at once, can help prevent them from competing with magnesium for absorption.

Certain substances in foods can bind with magnesium, preventing its absorption. These include phytic acid found in high-fiber foods and some compounds in caffeinated beverages and supplements. While it’s not necessary to completely avoid these, being mindful of their consumption can help maximize magnesium absorption.

“For maximum absorption, I would, as much as I can, take my magnesium supplement without food,” says Matthew O’Connor, the owner of Honour Health. But according to O’Conner, it’s the intake of magnesium that’s the most important, so taking a magnesium supplement with your meal is not a deal-breaker. I personally love keeping magnesium gummies on my bedside table. They’re easy to take before going to bed and taste delicious, so you don’t get that bitter aftertaste that most supplements have.