Nutritionist highlights omega-3 and magnesium benefits for sleep and stress relief

Dr. Nuria Dianova, a nutrition expert, explained that nutrition plays a fundamental role in the functioning of the nervous system, and that a lack of essential nutrients can negatively affect sleep, mood, memory, and concentration.

She noted that the nervous system requires specific nutrients to remain stable, highlighting omega-3 fatty acids—found in salmon, mackerel, herring, sardines, and flaxseeds—as the only nutrient with strong evidence for its effectiveness. Omega-3s are part of the structure of nerve cell membranes and are directly linked to stress resistance, so she recommends eating fish two to three times a week.

Dianova added that magnesium, which is present in spinach, almonds, pumpkin seeds, buckwheat, bananas, and dark chocolate, helps regulate nervous system excitability. She pointed out that magnesium deficiency is a common cause of irritability, muscle cramps, and insomnia.

She also mentioned that B vitamins, found in whole grains, eggs, legumes, and beef liver, help provide stable energy without causing sharp spikes in blood sugar. Tryptophan, an amino acid present in turkey, cottage cheese, legumes, and bananas, is used by the body to produce serotonin, which is responsible for feelings of calm and emotional well-being.

The expert discussed the gut-brain connection, explaining that gut microbes are involved in the production of neurotransmitters. She said that fermented foods, fermented dairy products, sauerkraut, and fiber can influence mental and emotional states.

She noted that healthy gut bacteria contribute to the production of up to 90% of the body's serotonin, making a dish of buckwheat with vegetables or a serving of sauerkraut a natural mood stabilizer.

Dianova emphasized that a balanced diet has a complex effect: it improves cognitive functions such as memory, concentration, and quick thinking, protects nerves from neurodegenerative diseases in the long term, provides stable energy for the brain, prevents daytime drowsiness, enhances deep sleep, and helps the nervous system recover at night.

She pointed out that nutritional deficiencies often arise from strict diets, chronic stress, digestive problems, or a lack of high-quality seasonal produce, leading some people to use magnesium or B vitamin supplements as a quick fix.

She stressed that no supplement can replace a good meal, urging people to establish a balanced diet first and then consult a doctor about adding therapeutic nutrients if needed.