As we enter the coldest and shortest days of the year, many of us may begin to feel the seasonal slump. However, there is one mineral that can help combat potential winter blues and improve mood year-round: magnesium.
Magnesium not only has the potential to lift your spirits, but also promotes restful sleep, bowel regularity, and brain health. Despite its numerous benefits, approximately 75 percent of Americans do not get enough magnesium in their daily diet. Below, experts explain why it is important to prioritize incorporating this essential mineral into your nutrition plan.
How magnesium benefits your mood
“Magnesium is a vital mineral that serves as a cofactor for over 300 enzymes in the human body,” says Erin Stokes, ND, a naturopathic doctor and the medical director for MegaFood. “Without enough magnesium, these enzymes are unable to perform their functions.” These functions include supporting muscle and nerve function, energy production, and mood regulation.
Low magnesium levels are associated with fatigue, headache, and physical stress, according to the National Library of Medicine. Additionally, a 2020 review published in the journal Nutrients found that inadequate magnesium levels have been linked to anxiety, depression, and other mood disorders. On the other hand, sufficient magnesium promotes a sense of calm and relaxation, as it allows the central nervous system to function properly, supporting mental health and stability.
“Magnesium plays an important role in regulating neurotransmitters in the brain and body, helping to improve brain functions that manage stress and anxiety,” adds dietitian Amy Shapiro, MS, RD.
The best mood-boosting, magnesium-rich foods
Adding key foods and food groups to your diet can help boost your magnesium intake and improve your mood. For example, pumpkin seeds are a good source of magnesium, providing around 156 milligrams per ounce. Other magnesium-rich foods include nuts, seeds, beans, greens, almonds, spinach, eggs, yogurt, milk, and bananas. Foods containing dietary fiber also tend to be high in magnesium.
To illustrate, a woman could consume an ounce of pumpkin seeds, a half-cup of cooked spinach, and a half-cup of black beans to come close to her recommended dietary allowance for magnesium. An ounce of dark chocolate would then bump the number over the top, as it contains around 64 milligrams of magnesium.
Increasing your intake of magnesium-rich foods will not only benefit your mood, but also your overall health. “Enjoying magnesium as part of your daily diet is important. Many of us are deficient, so being mindful of incorporating these foods regularly will be helpful,” concludes Shapiro.
