When the chill sets in, our bodies work a little harder. We’re more prone to stiff muscles, lower moods, restless sleep, and seasonal bugs. That’s why winter is the perfect time to give a little extra love to a mineral that quietly supports you in so many ways: magnesium.
Magnesium is essential for more than 300 processes in your body — from supporting immune function to helping muscles relax, calming the nervous system, and boosting the production of melatonin so you can sleep soundly. Yet, it’s estimated that many of us aren’t getting enough.
Eating magnesium-rich foods boosts your overall levels, helping everything from energy production to immune function. But topical magnesium — applied to your skin as an oil, spray, or bath soak — can be absorbed directly into your muscles and tissues, bypassing digestion and getting to work faster. That’s why many people notice a difference in their relaxation and sleep almost immediately after applying it.
And in the colder months, that’s exactly what we need: deeper rest, calmer muscles, and a steadier mood.
Getting magnesium naturally through your diet
Food is your foundation. In winter, it’s easy to slip into habits that push magnesium-rich foods aside, so try to keep these warming, nourishing sources on the menu:
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Leafy greens — Toss spinach, silverbeet, or kale into soups and stews.
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Seeds — Sprinkle hemp seeds, pumpkin, sunflower, or sesame seeds over porridge or roasted veggies. At Biome, check out the choices from Pimp My Salad, Mindful Foods and Hemp Foods Australia.
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Legumes — Lentils, chickpeas, and black beans are great in hearty curries and soups.
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Whole grains — Brown rice, oats, and quinoa are magnesium-friendly comfort foods.
- Dark chocolate — Choose 70% cocoa dark chocolate or higher for a satisfying treat with benefits.
Boosting magnesium through absorption
Even with a great diet, stress, caffeine, alcohol, certain medications, and even intense exercise can all deplete magnesium levels. That’s where topical magnesium solutions come in.
When applied to the skin, magnesium can be absorbed directly into local tissues and the bloodstream. This makes it especially useful if your gut doesn’t absorb magnesium efficiently or you want to target specific areas.
In the colder months, our muscles often feel tighter and joints a little stiffer. Magnesium helps muscles relax, supports flexibility, and can ease cramps, tension headaches, and general soreness. Applying it topically allows you to work it into exactly where it’s needed — such as tired legs, aching shoulders, or a stiff lower back.
For sleep, magnesium calms the nervous system. It activates the parasympathetic nervous system — the “rest and digest” mode — which helps your body unwind, reduces cortisol (the stress hormone), and supports the production of melatonin, your natural sleep hormone. This combination helps you not only fall asleep faster but also enjoy deeper, more restorative rest.
The sleep benefits can often be felt quickly, especially when the application becomes part of your nightly wind-down. Massaging a magnesium oil or spray into your feet, legs or lower back, or soaking in a magnesium rich bath, creates a sensory cue that tells your body it’s time to let go of the day and prepare for rest.
In short
- For long-term magnesium status: food and/or supplements are essential.
- For targeted relaxation before bed: topical magnesium can be faster-acting and easier to use as part of a nightly wind-down ritual.
Magnesium Rich Vegan Foods
| Food (approx. serving) | Magnesium (mg) | % Daily Value* |
|---|---|---|
| Hemp seeds – 3 tbsp (30 g) | 210 | 50% |
| Pumpkin seeds – 28 g (¼ cup) | 156 | 37% |
| Chia seeds – 28 g (2 tbsp) | 111 | 26% |
| Almonds – 28 g (23 nuts) | 80 | 19% |
| Cashews – 28 g (18 nuts) | 74 | 18% |
| Spinach – 100 g (cooked) | 79 | 19% |
| Black beans – 100 g (cooked) | 70 | 17% |
| Dark chocolate (70–85% cocoa) – 28 g | 65 | 15% |
| Oats – 40 g (dry) | 46 | 11% |
| Avocado – 1 medium | 58 | 14% |
*Based on an RDI of ~420 mg for adult men and ~320 mg for adult women.
Hemp seeds are actually one of the most magnesium-rich plant foods, making them great for smoothies, salads, breakfast bowls, or just sprinkled on toast.
In fact, hemp seeds have over three times as much magnesium per gram as 70% dark chocolate.
A typical 30 g (about 3 tablespoons) serving of hulled hemp seeds contains roughly 210 mg of magnesium, which is about 50% of the recommended daily intake for adult women and around 40% for men.
They’re also rich in plant-based protein, healthy fats, and other minerals like iron and zinc, so they’re a great nutrient-dense addition to meals.
Related reads
10 Natural Sleep Aids to Help You Fall Asleep Faster
Magnesium for Wellbeing: The Best Forms of Magnesium and How To Use Them
