Fatigue, cramps and sleep problems? Include these 10 magnesium rich foods in your diet

By Samira Vishwas On Dec 10, 2025

In today’s fast-paced lifestyle, fatigue, muscle cramps and lack of sleep have become common problems. Experts say that the main cause of these problems can often be magnesium deficiency. Magnesium is an important mineral that is essential for the nervous system, muscle and heart health. Including it in the diet not only reduces fatigue and cramps but also improves sleep.

10 foods rich in magnesium and their benefits:

1. Spinach and green leafy vegetables:
Apart from magnesium, spinach, fenugreek and other green leafy vegetables also contain fiber and antioxidants, which help in reducing muscle cramps.

2. Almonds:
Almonds contain high amounts of magnesium. It helps in increasing energy and relaxing muscles.

3. Pumpkin Seeds:
Pumpkin seeds are an excellent source of magnesium and zinc. Eating these at night improves sleep and reduces fatigue.

4. Black gram and pulses:
Along with magnesium, protein is also found in black gram, lentils and moong dal. It is beneficial for muscle strength and energy.

5. Whole grains:
Oats, brown rice and quinoa also contain fiber and vitamin B along with magnesium. It helps in digestion and maintaining energy levels.

6. Avocado:
Magnesium, potassium and healthy fats are found in avocado. It keeps the nervous system healthy and improves sleep.

7. Dark Chocolate:
Dark chocolate is rich in magnesium. Its regular but limited consumption is helpful in improving mood and reducing fatigue.

8. Fish (Salmon, Mackerel):
Fish contains magnesium and omega-3 fatty acids. It helps with heart health and muscle function.

9. Banana:
Bananas contain magnesium and potassium. It reduces muscle spasms and provides energy to the body.

10. Tofu and Soy:
Soy products like tofu contain magnesium. It increases muscle strength and improves sleep.

Nutritionists say that magnesium deficiency not only increases fatigue but also increases mood swings, muscle cramps and sleep problems. You can avoid these problems by including these 10 foods in your diet.

Additionally, experts recommend that the most effective way is to consume magnesium-rich foods along with a balanced diet, adequate water, and moderate exercise.