5 Magnesium-Rich Food for Better Sleep


When someone says “magnesium”, food isn’t usually the first thing that comes into mind. Usually the mind conjures up images of metals or chemicals, but magnesium is actually present in most of the food we see and eat everyday. To make the long story short, magnesium is a mineral that is important for various chemical reactions that all work together to improve health such as muscle movements and neurotransmitter regulation. Magnesium also has plenty of health benefits ranging from supporting healthy blood sugar levels to enhancing exercise performance right down to promoting bone health.


If you’re looking for another way to boost both your diet and your sleep as part of a healthy lifestyle, you might want to add more magnesium to your diet. Studies have shown that magnesium offers benefits to individuals suffering from insomnia since it has the ability to regulate neurotransmitters involved in sleep and has proven to be effective in lowering the sleep time to 17 minutes. Most notable perhaps is the study that indicates how magnesium was effective in lowering daytime sleepiness tendencies.



We are all aware of how important quality sleep is in achieving a healthy lifestyle-more than just a healthy or your target weight. If you want to know what foods are high in magnesium, look no further. We’ve compiled 5 of the most commonly found magnesium-rich foods that you don’t have to look far and wide for-chances are they’re right in your kitchen right now!



1. Bananas



Perhaps one of the most popular, recognizable fruits in the world is the banana. This fruit can easily be found and chances are you have this at your pantry right now. Apart from being known for its high-potassium content, bananas also contain magnesium which can help you with sleep. Apart from that, did you know that bananas are rich in resistant starch. Resistant starch doesn’t get digested and absorbed and is helpful for fighting inflammation and lowering blood sugar levels as well as improving gut health.


Magnesium Content: 32 mg

Upper Limit: 350 mg

Bananas KCal:110 cal (one serving)



2. Peanut Butter



Peanut butter often brings us back to our childhood when it would typically be the star of a sandwich snack or maybe just eating it right out of the jar. Who would’ve thought this sweet, sticky, and flavorful spread packs in on the nutrients. Apart from being rich in magnesium that aids with chemical functions in the body, peanut butter is a good protein source, with its protein content clocking in at 22.5 grams.


Magnesium Content: 51 mg/2 tbsp serving

Upper Limit: 350 mg

Peanut Butter KCal: 188 kcal (2 tbsp)


3. Dark Chocolate




Despite not being as sweet as milk chocolate or white chocolate, the bitter dark chocolate makes up for it by being sweet to your health. Dark chocolate packs in the magnesium as 65 mg/ 28 gram serving. Along with magnesium, dark chocolate also contains antioxidants that help neutralize free radicals which damage cells leading to diseases. This powerful antioxidant also contains flavonols for better heart health.


Magnesium Content: 65 mg/ounce

Upper Limit: 350 mg

Dark Chocolate KCal: 170kcal (1 oz)


4. Spinach




Now you have a better reason to eat your greens! It helps you get better sleep! Spinach and other leafy greens are healthy and packed with magnesium. A cup of spinach has a whopping 157 mg of magnesium. Not only that, spinach and other leafy greens are great sources of vitamins A, C, and K along with plant compounds that guard the cells and lower your cancer risk.


Magnesium Content: 78mg/half-cup of cooked spinach

Upper Limit: 350 mg

Spinach KCal: 3kcal (half cup cooked)


5. Almonds




If you’re looking for something to snack on that isn’t sweet and fruity, this is the one you’ve been searching for. Almonds and other nuts are not only great sources of magnesium that you might need if you need to doze off, but nuts also contain fiber and monounsaturated fat that improve blood cholesterol and improve blood sugar levels. If you’re looking for another benefit of almonds apart from being rich in magnesium, know that nuts are beneficial for heart health and are great at reducing appetite.


Magnesium Content: 77 mg/ ounce (23 almonds)

Upper Limit: 350 mg

Almonds KCal: 129 kcal



Magnesium is an essential part of our diet and it not only aids in helping our body become healthier, but it also helps us cultivate healthier habits such as sleeping. Remember that eating magnesium-rich foods aren’t quick-fixes to sleep disorders. These simply aid in making the task easier. For any sleep concerns, know that it is best to see a specialist.


Incorporate these delicious and healthy choices into your diet to help with an overall lifestyle change. Before trying any diet or considering any program, consult the expert opinion of a weight loss and obesity specialist and a registered nutritionist dietitian. These experts can guide you every step of the way and ensure that you get lasting results the healthy way.


Are you looking for more health-related content? Want to learn more about sleep, hydration, exercise, and diet? Comment your curiosities down below!



27 views