Snacks rich in magnesium that are worth reaching for

Do you have trouble falling asleep at night? Or perhaps you feel stressed or anxious too often during the day? We live in a rapidly changing world, so it's no wonder that you and many others have trouble sleeping. Some people turn to medication or supplements to help them fall asleep and stay asleep, but can diet alone make a difference?

1. Magnesium as we know it
2. Magnesium for stress and anxiety
3. Magnesium promotes healthy sleep
4. What is the recommended intake of magnesium?
5. Snacks rich in magnesium
6. Precautions and considerations
7. Summary

Magnesium as we know it

If you look closely, most supplements for concentration and good sleep contain magnesium, among other things. This is a big hint for you as to what you can add to your diet to improve your quality of life and sleep. Magnesium is a powerful mineral that participates in over 300 enzymatic reactions in the body. For example, it affects the body's response to stress and helps regulate sleep. Let's take a look at some snacks that are tasty, satisfy small hunger pangs, and are rich in magnesium.

Magnesium for stress and anxiety

According to research, magnesium helps relax muscles and calm the nervous system. In fact, some experts call magnesium the ‘relaxation mineral.’ How does its magic work? According to research, it changes the flow of calcium through nerve cells, reducing their excitability. Magnesium relieves muscle tension, promotes relaxation and improves sleep quality.

Other science-based ways in which magnesium alleviates anxiety include:

• regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls the stress response
• reducing the release of stress hormones such as cortisol
• modulating the activity of NMDA receptors, which are involved in the stress response.

A review of studies found that magnesium, both alone and in combination with other ingredients, reduces anxiety in people suffering from mild to moderate stress and anxiety. Both high doses of 360 milligrams of magnesium and lower doses (75 milligrams) were beneficial.

Magnesium promotes healthy sleep

Magnesium relieves muscle tension, promotes relaxation and improves sleep quality. One way it does this is by increasing the amount of GABA, a neurotransmitter that promotes recreation in the brain.

Studies have shown that certain forms of magnesium may be more beneficial for this purpose. If you are taking magnesium as a supplement, magnesium glycinate (chelate) or citrate offers the most benefits.

Magnesium also helps you fall asleep because it activates the parasympathetic nervous system, a component that relaxes the mind and body. A 2024 study found that it improves sleep quality and increases the amount of deep sleep, which is the most restorative type of sleep.

To maximise the benefits of sleep, consume a magnesium-rich snack an hour or two before bedtime.

What is the recommended intake of magnesium?

How much magnesium does your body need every day? The recommended daily allowance (RDA) of magnesium varies depending on age and gender:

• Adult men: 400–420 mg/day,
• adult women: 310–320 mg/day,
• pregnant women: 350–360 mg/day.

Although magnesium is found in many foods (including green leafy vegetables, nuts, seeds, whole grains, and dark chocolate), many people still do not consume enough of it. This is usually due to excessive consumption of ultra-processed foods, which are devoid of many nutrients.

Snacks rich in magnesium

One way to meet your body's magnesium needs and potentially cope better with stress is to add magnesium-rich snacks to your daily routine.

What snacks can you add to your diet?

• a handful of nuts and/or seeds, e.g. pumpkin seeds, almonds, cashew nuts, sunflower seeds,
• a few squares of dark chocolate,
• a few pieces of dried fruit, e.g. dried figs, apricots or prunes,
• avocado,
• yoghurt or kefir,
• banana.

As you can see, these are products that you can eat on their own, combine with each other or add to something else, e.g.:

• yoghurt with nuts and banana,
• kefir mixed with dried fruit,
• salad with avocado and pumpkin seeds,
• banana sliced and spread with peanut butter,
• wholemeal toast spread with mashed avocado.

Precautions and considerations

You should not have any problems if you consume magnesium in the recommended doses or from food sources, including the magnesium-rich foods discussed above. However, there are some situations to be aware of.

• Interactions with medications — One example is certain heart and blood pressure medications. Consult your doctor if you are taking any medications and want to supplement with magnesium at the same time.
• Digestive problems — if you take high doses of magnesium, you may experience digestive discomfort. Some types of magnesium supplements are prescribed for constipation, so diarrhoea may be a side effect, especially with poorly absorbed forms such as magnesium oxide.
• Medical conditions — If you have impaired kidney function, be cautious about consuming large amounts of magnesium, as the kidneys play a key role in regulating magnesium levels in the body.
• Be consistent — regularly consuming magnesium-rich foods is more effective than taking large doses in a single meal or snack. Include whole foods rich in magnesium in your daily diet.

The best solution is to obtain nutrients from whole foods, including magnesium-rich snacks, as you can also benefit from other nutrients in these products.

Summary

While it is not a miracle cure for stress and anxiety, a diet containing sufficient magnesium can help you relax and sleep better at night. In addition, many magnesium-rich foods are healthy foods that also provide other beneficial nutrients your body needs for mental and physical balance.

Sources:

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional https://pubmed.ncbi.nlm.nih.gov/23853635/

https://www.mdpi.com/2072-6643/9/5/429 https://pubmed.ncbi.nlm.nih.gov/39252819/