Magnesium, a powerful mineral, plays an important role in overall health. can Low blood pressure, keep your heart rate in a healthy place, and help your intestines digest and absorb nutrients. But an under-the-radar benefit that probably doesn’t get enough attention is how magnesium can help with healthy sleep. “Magnesium is involved in the regulation of neurotransmitters such as gamma-aminobutyric acid (GABA), which helps to calm and relax the nervous system.” Samantha Schlager, MS, RDN, CD, CLT, IFNCPAn integrative and functional medicine nutritionist talks to W+G.
“Magnesium also helps regulate the production of melatonin, which regulates the sleep-wake cycle,” Schlager continued. Magnesium produced in the pineal gland acts as a messenger, signaling the body that it’s time to sleep and supporting your body’s natural sleep-wake cycle. You may be wondering how to increase your magnesium intake. Look no further than magnesium-rich snacks on Amazon.
How much magnesium should people consume each day?
of Recommended daily intake of magnesium It depends on a few factors such as age, gender, stage of life, and whether or not a person is pregnant. The recommended dose for women ages 19 to 51 is 310 to 320 milligrams per day. For men of the same age group, the recommended intake of magnesium is slightly higher, from 400 to 420 mg per day. These are general recommendations, so it’s best to consult with a health care professional who can make personalized recommendations based on your overall health, lifestyle and health status, says Schlager.
Is it okay to eat these snacks at all times of the day and night?
“Eating magnesium-rich foods throughout the day is generally considered acceptable. However, consuming them before bed or at night may not be appropriate for everyone,” she says. One factor to consider is digestion. “Some people eat large snacks, including magnesium-rich snacks, at bedtime.” “If they’re too close, they can have digestive problems,” explains Schlager. Therefore, it’s recommended to allow a waiting time, usually two hours, between eating and sleeping to facilitate proper digestion.
It should also be noted that while snacks can be a good way to increase magnesium intake, snacks should not be used as meal replacements. “Rather than relying on snacks, aim for a well-rounded diet that includes a variety of nutrient-dense foods throughout the day,” says Schlager. Other magnesium-rich foods include avocados, yogurt, edamame, dark leafy greens, bananas, and some fatty fish.
Below, you’ll find RD-approved magnesium-rich snacks to help you relax and get some rest. Best part? They’re all available on Amazon (hooray for two-day shipping).
Terrasoul Superfoods, Raw Whole Almonds (2 lbs.) – $27.00
Magnesium: 38 mg
Your body will go nuts when you find out how much magnesium is packed into a bag of Terrasoul’s Superfoods Almonds: 38 milligrams of magnesium per serving. Also good? “They’re full of flavor, making them a convenient and healthy snack option,” says Schlager. Enjoy these nuts alone or combine them with other nuts and seeds like almonds, peanuts, pumpkin seeds and sunflower seeds, all of which provide an extra dose of magnesium goodness.
Manitoba Harvest, Hemp Seeds (18 oz.) – $16.00
Magnesium: 197 mg. serving
What food can RDs get? Hemp seeds. “Hemp heart is not only rich in magnesium, but also provides essential fatty acids and protein,” says Schlager. One serving provides a whopping 197 milligrams of magnesium. Plus, you get 10 grams of protein, 333 milligrams of potassium, and 19 milligrams of calcium. These seeds Really They are very good. Plus, they’re incredibly versatile—you can add them to just about everything. Yogurt, smoothies, cookies or salads – hemp seeds make a nutrient-rich addition to any meal.
Made in Nature, Organic Dried Apricots (48 oz.) – $29.00
Magnesium: 42 mg / one cup
To meet your magnesium needs, Schlager says dried apricots are a tasty, portable snack that provides magnesium, fiber and other nutrients. One cup of apricots provides approximately 42 milligrams of magnesium. Plus, enjoy 520 milligrams of potassium per serving. The best thing about dried fruit is that it tends to have a long shelf life, so take these portable snacks with you wherever you go, be it on foot, train, car or plane. Smooth, sweet and free of artificial additives, made with natural organic dried apricots, it’s a snack you won’t want to put down.
Navitas Organics, Raw Cacao Nibs (16 oz.) – $19.00
Magnesium: 84 mg/serving
Cacao nibs are an excellent source of magnesium, and these nibs clock in at 84 milligrams per serving. Unfried and unpasteurized, these nibs provide a great crunch with food. “Navitas Organics Cacao Nibs are raw, organic and can be added to smoothies, baked goods or as a chocolate snack,” says Schlager. What’s more, cocoa is single-sourced and supports producers and farmers in Sierra Leone. Grab a serving of nibs, and you’ll be snoozing in no time.
Anthony’s, Organic Pumpkin Seeds (2 lbs.) – $21.00
Magnesium: 168 mg / one cup
Good news, PSL and everything-rejection friends: Pumpkin seeds aren’t just meant to be eaten during the fall. Anthony’s Organic Pumpkin Seeds can be enjoyed year-round. They’re crunchy, gluten-free, and provide 168 milligrams of magnesium per cup. Schlager recommends using these seeds as a stand-alone snack, adding to trail mix and sprinkling on salads. What’s left to do? No. No. No.
Evolution, dark chocolate bars (2.5 oz) – $5.00
Magnesium: 65 mg/one ounce
Chocolate lovers (myself included) will flip out when they learn that dark chocolate is an excellent source of magnesium (about 65 milligrams per ounce). “It’s also rich in iron, copper, manganese, and contains prebiotic fiber that helps feed beneficial bacteria in the gut,” explains Schlager. You also get four grams of protein and five grams of fiber per serving. Grab a bite (or two) before you hit the pillow.