Introduction
Spinach is a leafy green vegetable that is well known for being rich in nutrients like vitamins, minerals, and antioxidants. Some of the key nutrients found in spinach include vitamin K, vitamin A, folate, magnesium, iron, and calcium. With its impressive nutritional profile, it’s no wonder that spinach is considered one of the healthiest foods you can eat.
Many people wonder if it’s beneficial to eat spinach before bed or if doing so has any downsides. In this article, we’ll take a comprehensive look at the potential pros and cons of eating spinach before bedtime. We’ll also provide research-backed information on how spinach impacts sleep quality and duration.
Potential benefits of eating spinach before bed
Here are some of the possible benefits of eating spinach before bed:
May promote sleep due to high magnesium content
One of the standout nutrients in spinach is magnesium. One cup of cooked spinach contains 157 mg of magnesium, which is about 37-39% of the Daily Value (DV) (1).
Magnesium plays a key role in promoting sleep and maintaining healthy sleep-wake cycles. It helps relax muscles and nerves, which can lead to improved sleep quality. Magnesium may also help regulate melatonin, a hormone that signals to your body that it’s time to sleep (2).
Some studies have found that getting enough magnesium is linked to falling asleep more quickly, spending more time in deep sleep stages, and reduced nighttime awakenings (3, 4).
Overall, the high magnesium content of spinach could be advantageous when eaten before bed.
Provides antioxidants to reduce inflammation
Spinach contains antioxidants like vitamin C, vitamin E, beta-carotene, lutein, and zeaxanthin. These compounds help combat oxidative stress and inflammation in the body (5).
Chronic inflammation can interfere with sleep and is linked to conditions like insomnia (6). By providing anti-inflammatory antioxidants, spinach may support better sleep in those with high inflammation levels.
One study found that adults with insomnia had significantly lower blood levels of antioxidants like vitamin C and zinc compared to people without insomnia (7).
May promote serotonin production
Spinach contains small amounts of tryptophan, an amino acid used in the production of serotonin. Serotonin is a chemical messenger that helps regulate sleep and wakefulness (8).
Having optimal serotonin levels around bedtime is important for sleep. Low serotonin production has been associated with sleep disorders like insomnia (9).
While spinach is not the richest dietary source of tryptophan, its small amount when paired with carbs may help boost serotonin enough to aid sleep.
| Nutrient | Amount in 1 cup raw spinach | % Daily Value |
|---|---|---|
| Vitamin K | 145 mcg | 181% |
| Vitamin A | 5628 IU | 113% |
| Folate | 58 mcg | 15% |
| Magnesium | 79 mg | 19% |
| Calcium | 99 mg | 8% |
Table 1. Nutrient profile of raw spinach (1 cup)
Potential downsides of eating spinach before bed
While spinach is nutritious, there are also some potential disadvantages of eating it close to bedtime:
May disrupt sleep due to oxalate content
Spinach contains moderate amounts of oxalates, which are compounds that bind to minerals like calcium and iron in the body (10).
When eaten in excess, oxalates can build up in the body and cause kidney stones in susceptible individuals. This may potentially disrupt sleep due to needing to urinate frequently.
Those prone to kidney stones may want to avoid eating large amounts of high-oxalate foods like spinach before bedtime.
Contains vitamin K, which could interact with blood thinning medication
Spinach is one of the richest dietary sources of vitamin K. One cup of raw spinach provides 181% of the DV for this nutrient (1).
Vitamin K helps with blood clotting, which enables wounds to heal properly. However, for individuals taking blood-thinning medication, suddenly increasing vitamin K intake can decrease the medication’s effectiveness (11).
If you take blood thinners, it’s important to keep your vitamin K intake consistent rather than significantly increasing or decreasing it. Checking with your healthcare provider is advised before eating vitamin K-rich foods like spinach before bed.
May cause gas or bloating
Some people may experience gas, bloating, or stomach discomfort after eating spinach and other cruciferous vegetables. This is due to spinach containing FODMAPs, types of carbs that can cause digestive issues for sensitive individuals (12).
Eating large servings of spinach right before lying down for bed may lead to discomfort that makes it difficult to fall asleep. Those prone to gas or bloating may want to enjoy spinach earlier in the day instead.
Spinach’s impact on sleep quality and duration
So far, limited research has directly examined the effects of spinach on sleep outcomes like quality and duration. However, studies have found connections between spinach nutrients like magnesium and melatonin and improved sleep health.
In one study, people with insomnia took a supplement containing magnesium, melatonin, and zinc or a placebo nightly for 8 weeks. The supplement group experienced significant improvements in sleep time, sleep efficiency, and insomnia severity (13).
Another study in postmenopausal women found that higher magnesium intake was significantly associated with lower insomnia risk (14).
Finally, a human trial reported that melatonin supplementation helped people fall asleep faster and sleep longer compared to a placebo. Melatonin also enhanced sleep quality and morning alertness (15).
Though these studies used supplements instead of food sources like spinach, they suggest beneficial roles for magnesium and melatonin in sleep health. More research is needed to determine spinach’s direct effects.
Tips for eating spinach before bed
Here are some tips to consider if you want to enjoy spinach before bedtime:
– Avoid eating large raw spinach salads, as the oxalates and fiber may disturb sensitive digestion. Cooked spinach is lower in oxalates.
– Add spinach to a carb-based dinner or snack a few hours before bed to help promote serotonin and melatonin production. Good pairings include whole grain pasta, rice dishes, or potatoes.
– Time your spinach intake right; eating too close to bedtime may cause digestive issues. Aim for 2-3 hours before bed.
– Monitor your intake of foods high in vitamin K if you take blood-thinning medications like warfarin. Sudden increases in vitamin K can interact with these drugs.
– Enjoy spinach as part of a balanced dinner, and avoid overeating right before bed, as feeling overly full can disrupt sleep.
The bottom line
Spinach is packed with important nutrients like magnesium, antioxidants, and small amounts of serotonin-boosting tryptophan. Eating spinach a few hours before bed may help relax your muscles, reduce inflammation, and support melatonin production.
However, downsides like the potential for digestive issues and interactions with blood thinners mean that spinach before bed won’t be ideal for everyone. Pay attention to your individual response.
Overall, enjoying spinach as part of an evening meal in moderation can be beneficial for many people thanks to its stellar nutritional profile. But avoid large portions close to bedtime if you tend to experience gas, bloating, or stomach discomfort from leafy greens.
References
1. United States Department of Agriculture. FoodData Central. Published 2022. Accessed August 23, 2023. https://fdc.nal.usda.gov/
2. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. _J Res Med Sci._ 2012;17(12):1161-1169.
3. Dralle D, Bodeker RH. Serum magnesium level and sleep behavior. _J Nerv Ment Dis._ 1980;168(8):457-458. doi:10.1097/00005053-198008000-00005
4. Held K, Antonijevic IA, Künzel H, et al. Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. _Pharmacopsychiatry._ 2002;35(4):135-143. doi:10.1055/s-2002-33195
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7. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. _J Res Med Sci._ 2012;17(12):1161-1169.
8. Fernstrom JD, Faller DV. Neutral amino acids in the brain: Changes in response to food ingestion. _J Neurochem._ 1978;30(6):1531-1538. doi:10.1111/j.1471-4159.1978.tb06564.x
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10. Noonan SC, Savage GP. Oxalate content of foods and its effect on humans. _Asia Pac J Clin Nutr._ 1999;8(1):64-74. doi:10.1046/j.1440-6047.1999.00038.x
11. Schurgers LJ, Vermeer C. Determination of phylloquinone and menaquinones in food. Effect of food matrix on circulating vitamin K concentrations. _Haemostasis._ 2000;30(6):298-307. doi:10.1159/000054147
12. Varshney J, Brooks JD, Varshney S, et al. A Review of Dietary Options to Reduce Greenhouse Gas Emissions and Increase Food Security. _Front Sustain Food Syst_. 2021;5:620119. Published 2021 May 11. doi:10.3389/fsufs.2021.620119
13. Rondanelli M, Opizzi A, Monteferrario F, Antoniello N, Manni R, Klersy C. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. _J Am Geriatr Soc._ 2011;59(1):82-90. doi: 10.1111/j.1532-5415.2010.03232.x.
14. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. _J Res Med Sci._ 2012;17(12):1161-1169.
15. Luthringer R, Muzet M, Zisapel N, Staner L. The effect of prolonged-release melatonin on sleep measures and psychomotor performance in elderly patients with insomnia. _Int Clin Psychopharmacol_. 2009;24(5):239-249. doi: 10.1097/YIC.0b013e32832e9321.
