Magnesium for Mental Health & Mood Support: Best Food Sources

Why Magnesium is Important for Mental Health & Mood Support

Essential for Mental Health & Mood Support

Magnesium plays a critical role in supporting Mental Health & Mood Support through its effects on metabolism, energy production, and cellular function.

Key Benefits

Improves sleep quality and reduces insomnia

Additional Support

Reduces anxiety and stress

Daily Target for Mental Health & Mood Support

370 mg per day

Adjusted based on Mental Health & Mood Support goals

Best Magnesium-Rich Foods for Mental Health & Mood Support

These foods provide the most Magnesium while supporting your Mental Health & Mood Support goals:

Rank	Food	Magnesium per 100g	% Daily Value	Mental Health & Mood Support Score
0	Chia Seeds	335.0	91%	0/100
1	Almonds	270.0	73%	0/100
2	Hemp Hearts	210.0	57%	0/100
3	Hemp Seeds (Hearts)	210.0	57%	0/100
4	Oats	177.0	48%	0/100
5	Pumpkin Seeds (Pepitas)	156.0	42%	80/100
6	Swiss Chard (Cooked)	152.0	41%	0/100
7	Black Beans (Cooked)	120.0	32%	0/100
8	Brazil Nuts	107.0	29%	0/100
9	Edamame (Young Soybeans)	99.0	27%	0/100
10	Mung Beans	97.0	26%	0/100
11	Sunflower Seeds (Kernels)	91.0	25%	0/100
12	Brown Rice (Cooked)	84.0	23%	0/100
13	Buckwheat (Cooked Groats)	86.0	23%	0/100
14	Wakame Seaweed	86.0	23%	0/100

How Much Magnesium Do You Need?

General Population

420 mg (Men)
320 mg (Women)

Sample Daily Meal Plan

Here's how to reach your Magnesium target naturally:

Breakfast

Chia Seeds - 100g (335.0 )

Total: 335

Lunch

Almonds - 100g (270.0 )

Total: 270

Dinner

Hemp Hearts - 100g (210.0 )

Total: 210

Snack

Hemp Seeds (Hearts) - 50g (105.0 )

Total: 105

Daily Total: 920 mg (249% of target)

✓ Signs of Adequate Magnesium

Improved Mental Health & Mood Support performance
Stable energy levels throughout the day
Better recovery and overall wellness
No deficiency symptoms

⚠️ Signs of Magnesium Deficiency

Insomnia and poor sleep quality
Muscle cramps and spasms
Anxiety and irritability
High blood pressure
Fatigue and weakness
Irregular heartbeat

Related Food Guides

View All Foods for Mental Health & Mood Support →

Medical Disclaimer

This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.

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