Crunch into Calm: Magnesium-Rich Snacks Soothe Anxiety and Support Sleep

November 10, 2024

by Cathe Friedrich

Do you struggle to fall asleep at night? Even worse, do you feel anxious or stressed during the day? We live in a fast-paced world, so it’s not surprising that you, and many other people, struggle to sleep. Some people turn to medication to help them get their nightly slumber, but could diet be a safer answer?

Enter magnesium: a mighty mineral that takes part in more than 300 enzymatic reactions in the body. For example, it affects your body’s stress response and helps regulate sleep. Let’s explore some magnesium-rich snacks that can help you combat anxiety and get to sleep faster.

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 it work its magic? According to studies, it changes the flow of calcium across nerve cells, reducing how excitable they are. By easing muscle tension, magnesium promotes relaxation and improves sleep quality.

Other ways in which magnesium reduces anxiety, based on science is by:

Regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls stress response.
Reducing the release of stress hormones like cortisol
Modulating the activity of NMDA receptors, which participate in the stress response.

A review of studies found that magnesium, either in isolation or in combination with other ingredients, reduced anxiety in people suffering from mild to moderate stress and anxiety. Both high doses of 360 milligrams of magnesium and lower doses (75 milligrams) had benefits.

Magnesium Supports Healthy Sleep Too

By easing muscle tension, magnesium promotes relaxation and improves sleep quality. One way it does this is by increasing the amount of GABA, a neurotransmitter that promotes relaxation in the brain. Research finds that certain forms of magnesium may be more beneficial for doing this. If you take magnesium in supplement form, magnesium glycinate offers advantages, as it contains glycine, an amino acid that relaxes muscles.

Another way magnesium helps with sleep is it activates the parasympathetic nervous system, the component that relaxes your mind and body. A 2024 study found that it improves sleep quality and increases the amount of time in deep sleep, the most restorative kind.

To maximize sleep benefits, consume a magnesium-rich snack an hour or two before bedtime. If your doctor recommends a supplement, like magnesium glycinate, do the same. This will ensure you have adequate levels as you’re trying to drift off to sleep.

Crunching the Numbers: Recommended Magnesium Intake

How much magnesium does your body need each day? The recommended daily allowance (RDA) for magnesium varies by age and gender:

Adult men: 400-420 mg/day
Adult women: 310-320 mg/day
Pregnant women: 350-360 mg/day

Foods highest in magnesium are leafy greens, nuts, seeds, whole grains, fish, and dark chocolate. If you eat a diet rich in ultra-processed foods, you may fall short in meeting your body’s magnesium requirements. Between 40 and 75% (based on the study) of the population doesn’t get enough magnesium from dietary sources.

Magnesium-Rich Snacks to the Rescue

One way to meet your body’s magnesium needs, and potentially better deal with stress, is to add magnesium-rich snacks to your daily routine. Let’s look at some of your options:

Nuts and Seeds

Pumpkin seeds: 156 mg per 1 oz serving
Almonds: 80 mg per 1 oz serving
Cashews: 74 mg per 1 oz serving
Sunflower seeds: 37 mg per 1 oz serving

Dark Chocolate

70-85% dark chocolate: 64 mg per 1 oz serving

Dried Fruits

Dried figs: 68 mg per 1/2 cup
Prunes: 32 mg per 1/2 cup

Avocado

58 mg per medium avocado

Yogurt or Kefir

Plain, low-fat yogurt: 42 mg per 8 oz serving

Bananas

33 mg per medium banana

Edamame

50 mg per 1/2 cup serving.

Snack Ideas for Anxiety Relief and Better Sleep

Now that you know what foods are high in magnesium, let’s look at some magnesium-rich snacks that will help you ramp up your intake:

Trail Mix Supreme: Create snack packs made from pumpkin seeds, almonds, cashews. Add a sprinkle of dark chocolate chips for a crunchy, satisfying snack.
Banana Nut Butter Bites:Slice a banana into bite-sized pieces. Top each with your favorite nut butter. Then sprinkle with crushed pumpkin seeds.
Yogurt Parfait: Layer Greek yogurt with chopped dried figs and crushed nuts.
Avocado Toast: Toast a piece of whole-grain bread and cover it with mashed avocado. Add a sprinkle of sea salt and top it off with a thin layer of sunflower seeds.
Dark Chocolate Bark: Melt dark chocolate and spread it thin on a baking sheet. Sprinkle with a mix of nuts and seeds. Refrigerate until firm and enjoy!

Precautions and Considerations

You shouldn’t encounter issues if you consume magnesium from food sources, including the magnesium-rich foods discussed above. But you could run into issues if you take a magnesium supplement. These could include:

Medication interactions: Magnesium can interact with certain medications. One example is some heart and blood pressure medications. Consult with a healthcare provider if you’re on any medications.
Digestive issues: If you take high doses of magnesium, you could experience digestive discomfort. Some types of magnesium supplements are prescribed for constipation, so diarrhea can be a side effect, particularly for poorly absorbed forms, like magnesium oxide.
Medical conditions: If you have reduced kidney function, be cautious about consuming large qualities of magnesium, as the kidneys play a crucial role in regulating your body’s magnesium levels.
Be consistent: Consuming magnesium-rich foods regularly is more effective than getting large doses at a single meal or snack. Make whole, magnesium-rich foods a part of your daily diet.
Whole foods are best: Getting nutrients from whole foods is the best option, including magnesium-rich snacks, as you can also benefit from other nutrients in these foods.

Conclusion

While not a miracle cure for stress and anxiety, a diet that contains enough magnesium may help you relax and get a better night’s sleep. Plus, many magnesium-rich foods are healthy foods that also supply other beneficial nutrients your body needs for mental and physical balance. If you’re experiencing severe anxiety or persistent sleep issues, talk to a healthcare provider for a comprehensive treatment plan. But if you get the okay, and are feeling stressed or having trouble sleeping, reach for a magnesium-rich snack. You might find that the path to calm and restful sleep is as close as your kitchen pantry.

References:

Tarleton, E. K., Littenberg, B., MacLean, C. D., Kennedy, A. G., & Daley, C. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One, 12(6), e0180067.
gov. “Office of Dietary Supplements – Magnesium,” 2016. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161-1169.
Boyle, Neil, Clare Lawton, and Louise Dye. “The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—a Systematic Review.” Nutrients 9, no. 5 (April 26, 2017): 429. https://doi.org/10.3390/nu9050429.
Hausenblas, Heather A, Tarah Lynch, Stephanie Hooper, Aahana Shrestha, Doug Rosendale, and Jennifer Gu. “Magnesium-L-Threonate Improves Sleep Quality and Daytime Functioning in Adults with Self-Reported Sleep Problems: A Randomized Controlled Trial.” Sleep Medicine X 8 (August 17, 2024): 100121–21. https://doi.org/10.1016/j.sleepx.2024.100121.