Magnesium Deficiency Could Be Wrecking Your Sleep and Mood Mood Nearly half of US adults don't get enough. Here's how to fix it.
Magnesium is used in over 300 body processes, but nearly half of US adults don't get enough of it daily.
Magnesium boosts GABA production, which calms the nervous system and helps convert tryptophan into sleep-regulating melatonin.
It also supports serotonin production and lowers cortisol, the stress hormone tied to anxiety and low mood.
Pumpkin seeds have the most magnesium of any food, 156mg per serving (37% of daily value), plus sleep-supporting tryptophan.
Chia seeds and whole grains like oats and quinoa add magnesium along with omega-3s and GABA-boosting compounds.
Leafy greens and lentils or beans combine magnesium with fiber and folate, both linked to better mood regulation.
Tart cherries contain magnesium plus small amounts of natural melatonin, making them a solid pre-bedtime snack.
Dark chocolate (65%+ cocoa) delivers magnesium and triggers endorphin release for an instant mood lift.