top of page

Treating The Whole You

SARA JANE HEALTH & NUTRITION BLOG

Search

The Role of Magnesium for Energy and Mood


One key mineral that plays a significant role in managing energy, stress levels, and mood during seasonal changes is magnesium. Magnesium is often referred to as a "calming mineral" because it supports relaxation, muscle function, and sleep, all while helping the body produce energy at the cellular level.


  • Mood Regulation: Magnesium helps regulate neurotransmitters like serotonin and dopamine, which are responsible for maintaining a positive mood and emotional balance. Low magnesium levels have been linked to anxiety and depression, especially during the Autumn and winter months when sunlight exposure is limited.

  • Energy Production: Magnesium is a crucial component in the production of ATP (adenosine triphosphate), the molecule that powers energy production in the body. When magnesium is deficient, it can result in fatigue, low energy, and difficulty concentrating.


Magnesium-Rich Foods for Boosting Energy and Mood


To ensure adequate magnesium levels, incorporate magnesium-rich foods into your diet. Here are some powerhouse options:


  • Spinach: This leafy green is not only high in magnesium but also packed with iron and folate, which further support energy production. Add spinach to smoothies, salads, or stir-fries for an easy energy boost.

  • Almonds: A small handful of almonds provides a significant dose of magnesium, along with healthy fats and protein. They are a perfect snack for sustaining energy levels and stabilising blood sugar.

  • Pumpkin Seeds: Pumpkin seeds are one of the best plant-based sources of magnesium. They also contain zinc and omega-3 fatty acids, which support immune function and reduce inflammation. Sprinkle them over salads, oatmeal, or blend into smoothies.

  • Avocados: Rich in healthy fats and magnesium, avocados are great for maintaining energy throughout the day while supporting brain function and mood. Try adding avocado to toast, salads, or smoothies.

  • Dark Chocolate: A treat with benefits! Dark chocolate (70% or higher cacao content) is a good source of magnesium and can help boost mood by promoting the release of feel-good neurotransmitters like serotonin.


How to Incorporate Magnesium-Rich Foods into Your Diet


Here are a few ideas to incorporate these magnesium-packed foods into your daily meals:

  • Morning Smoothie: Blend a handful of spinach, almond butter, avocado, and a bit of cacao powder with a plant-based milk for a magnesium-rich, energy-boosting breakfast.

  • Mid-Day Snack: Keep a small container of mixed nuts (almonds, cashews) and pumpkin seeds for a quick and nutritious energy pick-me-up throughout the day.

  • Hearty Salad: Create a nourishing Autumn salad with spinach, avocado, pumpkin seeds, apple cider vinegar, extra virgin olive, Celtic salt, black pepper and a sprinkle of dark chocolate shavings for a unique twist.

  • Warm Evening Meal: Sauté spinach with garlic and olive oil, serve alongside roasted root vegetables, and enjoy it with a sprinkle of toasted pumpkin seeds for a magnesium-boosting dinner.


Additional Benefits of Magnesium


  • Improved Sleep: Magnesium helps regulate melatonin, the hormone responsible for controlling sleep cycles, which is particularly helpful when adjusting to the shorter days and longer nights of autumn.

  • Muscle Relaxation: It aids in relaxing muscles and preventing cramps, which can be especially useful for those who experience tension or discomfort as the colder weather sets in.


Managing Seasonal Transitions with Naturopathic Nutrition

By focusing on magnesium-rich foods, we can support our bodies in staying energised and balanced, even as the days shorten and seasonal fatigue sets in. Incorporating these nourishing ingredients into your diet helps maintain both physical vitality and emotional stability.


Take the next step to a healthier future - book a free Discovery Call.

bottom of page