2. Chia seeds
Another seed that’s high in magnesium is chia seeds. “Two tablespoons of chia seeds is going to give you a pretty decent amount of magnesium,” Dryden says. Besides magnesium, she says that these tiny seeds are also high in omega-3 fatty acids, which are important for brain function and decreasing inflammation—both important for avoiding depression and anxiety.
3. Leafy greens
One magnesium-rich food Kriegler recommends is leafy greens because it’s super versatile and high in many other important nutrients, including fiber. You probably already know how important fiber is for gut health. Due to the strong connection between gut health and brain health, a thriving microbiome is crucial for mood regulation. A 2023 scientific article published in Nutritional Neuroscience highlights a connection between a high-fiber diet and a lower risk of depression.
Another article, published in Brain and Behavior in 2024, says that a high-fiber diet is associated with better sleep quality. Considering that leafy greens are high in both magnesium and fiber, it could be the one-two punch your diet needs to feel your best.
4. Whole grains
Oats, whole wheat flour, and quinoa all contain magnesium. Similar to leafy greens, these whole grains are super versatile, which is why Kriegler recommends them. Besides magnesium, whole grains contain tryptophan and GABA, which as the experts explained, help promote relaxation and sleep.
5. Lentils and beans
Beans, beans, good for your heart…and also good for keeping depression, anxiety, and insomnia away. “Black beans, chickpeas, and lentils are all high in magnesium as well as folate, fiber, and iron,” Pratt says. As a low-glycemic food, she explains that they keep blood sugar levels steady, which helps prevent anxiety. Similar to magnesium, Pratt explains that folate helps with serotonin production—another reason why eating lentils and beans supports mental health.
6. Tart cherries
“Tart cherries also contain a good amount of magnesium and also have melatonin,” Dryden says. While it’s worth noting that the melatonin in tart cherries is much lower than what you’ll find in a melatonin supplement (as this 2018 study in the American Journal of Therapeutics shows), the pairing still makes them an excellent pre-bedtime snack. Dryden does say that they have to be tart cherries specifically, but adds that drinking tart cherry juice works just as well as eating the fruit.
7. Dark chocolate
All three dietitians say that dark chocolate contains magnesium. To get the maximum benefit, Pratt recommends choosing chocolate with at least 65% cocoa. For many people, enjoying a piece of chocolate is an instant mood booster. There’s a reason for this beyond its magnesium content, which a 2022 scientific article in Current Research In Food spells out: Eating dark chocolate prompts the brain to release endorphins, which leads to feeling happier. Dark chocolate also contains serotonin, a neurotransmitter that helps regulate mood.
While whole foods are more nutrient-dense than singular-nutrient supplements, Kriegler points to research showing the benefit of taking a magnesium supplement regardless of how nutrient-rich your diet is. For example, a 2022 study published in Nutrients that took into account 889 people found that supplementing with magnesium lowered inflammation. Another scientific article published in Frontiers analyzing seven different scientific studies found that supplementing with magnesium was linked to significantly lowering depression.
During this time of year, when mood and energy can both run low, it’s especially worth it to up your intake of magnesium. Considering how versatile the major food sources of the nutrient are, there’s no reason not to.
Dining and Cooking