Tool
Nutrient Compass - Sleep
Foods and nutrients that promote relaxation and better sleep quality.
Selected goal
Sleep
Foods and nutrients that promote relaxation and better sleep quality.
Key nutrients
Try it for free!Magnesium
targetHelps muscles relax, calms the nervous system, and supports energy production.
RDA 310-420 mg for adults; UL from supplements 350 mg
UL is for supplements only; check with your clinician if you take medication.
Potassium
targetBalances fluids and blood pressure and can help lower cramps and fatigue.
AI 3400 mg (men) / 2600 mg (women)
If you take blood pressure medicines, confirm safe intake with your doctor.
Vitamin D
targetHelps absorb calcium, supports immunity, and influences mood.
RDA 15 ug (600 IU); UL 100 ug (4000 IU)
High dosing only under medical supervision.
Omega-3 (EPA/DHA/ALA)
targetHelps manage inflammation and supports heart and brain health.
Practical aim: 250-500 mg EPA+DHA per day
High doses may interact with blood thinners.
Fiber
targetFeeds the microbiome, steadies blood sugar, and keeps you full.
AI 25-38 g
Top foods
Top foods for Magnesium
| Food | Serving | Nutrient |
|---|---|---|
| Pumpkin seeds | 28 g | 168 mg |
| Almonds | 28 g | 77 mg |
| Cooked spinach | 180 g (1 cup) | 157 mg |
| Cooked black beans | 170 g (1 cup) | 120 mg |
| Dark chocolate 70% | 28 g | 64 mg |
Top foods for Potassium
| Food | Serving | Nutrient |
|---|---|---|
| Baked potato with skin | 173 g | 925 mg |
| Cooked salmon | 170 g (6 oz) | 780 mg |
| Avocado | 200 g (1 whole) | 690 mg |
| Plain yogurt | 245 g (1 cup) | 573 mg |
| Banana | 118 g (1 medium) | 422 mg |
Top foods for Vitamin D
| Food | Serving | Nutrient |
|---|---|---|
| Salmon | 170 g (6 oz) | 14 ug |
| Sardines | 85 g (3 oz) | 4.6 ug |
| UV-exposed mushrooms | 70 g (1/2 cup) | 8 ug |
| Fortified milk | 245 g (1 cup) | 2.5 ug |
| Egg yolks (2) | 34 g | 1.1 ug |
Top foods for Omega-3 (EPA/DHA/ALA)
| Food | Serving | Nutrient |
|---|---|---|
| Salmon | 85 g (3 oz) | 1.8 g |
| Sardines | 85 g (3 oz) | 1.2 g |
| Chia seeds | 28 g (2 tbsp) | 5 g (ALA) |
| Walnuts | 28 g (1 oz) | 2.5 g (ALA) |
| Ground flaxseed | 14 g (2 tbsp) | 3.2 g (ALA) |
Top foods for Fiber
| Food | Serving | Nutrient |
|---|---|---|
| Cooked black beans | 170 g (1 cup) | 15 g |
| Cooked lentils | 198 g (1 cup) | 15 g |
| Chia seeds | 28 g (2 tbsp) | 10 g |
| Avocado | 200 g (1 whole) | 10 g |
| Cooked oats | 234 g (1 cup) | 8 g |
Quick swaps
Quick swaps
- White bread (2 slices) → Whole grain bread (2 slices) +40 mg Mg
- Sugary snack → 30 g almonds +75 mg Mg
Quick swaps
- French fries (1 serving) → Baked potato with skin +600 mg K
- Soda → Water + 1 banana +420 mg K
Quick swaps
- Chicken (100 g) → Salmon (100 g) +8-10 ug Vit D
- Unfortified milk → Fortified milk +2 ug Vit D
Quick swaps
- Generic seed oil → Sardines or salmon (1 serving) +1-2 g EPA+DHA
- Crackers → Walnuts (30 g) +2.5 g ALA
Quick swaps
- White bread (2 slices) → Whole grain bread (2 slices) +3 g fiber
- Cookie snack → Apple + 2 tbsp chia +10 g fiber
Quick FAQ
Does magnesium help sleep?
It can if your diet is low: it supports muscle and nerve relaxation.
Do I need melatonin?
Try consistent light exposure, routine, and filling nutrient gaps before supplements.
Heavy or light dinner?
Light to moderate with protein and fiber; avoid big sugar spikes late.
Note: educational info for healthy adults. Not medical advice. Talk to your doctor if you have conditions or take medication.