Magnesium is one of the most abundant minerals in your body.
Most people can get all the magnesium they need from food, but some may need a dietary supplement.
Magnesium supplements are commonly used for sleep, digestive health, athletic performance and recovery, andanxiety.
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However, the best time to take magnesium depends on several factors.
This means some supplement products may not contain what the label says.
For example, some types of magnesium have been shown to help you sleep better.
If you’re takingmagnesium for sleep, it may be best to take it before bed in the evening.
This is because magnesium may increase melatonin synthesis (the sleep hormone).
However, there isn’t solid data to back this up.
The most crucial aspect of timing is to take your magnesium supplement consistently.
Simply placing the supplement bottle in an easy-to-see place may also be helpful.
No supplement is intended to treat, cure, or prevent disease.
Takingmagnesium glycinateor threonate before bed may help you fall asleep faster due to their perceived relaxation benefits.
Improves Digestive Health
Another everyday use of magnesium is for digestive health.
Specifically, magnesium may help relieve occasionalconstipation.
This process helps your body form larger, softer stools.
Magnesium timing for athletic performance and muscle recovery may depend on your goals.
However, there isn’t strong evidence regarding magnesium timing for these uses.
However, more research is needed in this area.
Additional research shows magnesium may reduce muscle soreness and aidmuscle recoveryafter a workout.
Magnesium In The Morning
Evidence suggests that magnesium supplementation may help reduceanxiety.
Magnesium is a crucial nutrient for thecentral nervous system.
It may improve brain function and mood due to its role in nerve transmission.
Additionally, magnesium is needed for the proper structure of brain cells.
Some people may find it helpful to take magnesium for anxiety before bed.
Various studies have found a potential beneficial effect of magnesium supplementation on mild anxiety in animals and humans.
But, once again, research results have been largely mixed.
Per anecdotal evidence, magnesium glycinate and magnesium threonate may be the best pop in ofmagnesium for anxiety.
Some forms of magnesium may not readily cross the blood-brain barrier.
Absorption and Interactions with Food
Some foods may decrease how much magnesium your body absorbs.
For example, there is evidence that some types ofdietary fibermay reduce magnesium absorption.
Phytic acid (phytate) and oxalate may also interfere with magnesium absorption.
This binding may reduce the absorption of some (but not all) magnesium.
Some people also recommend soaking seeds, legumes, and grains to reduce phytic acid and oxalate levels.
Interactions with Other Supplements
Other supplements you take may interact with a magnesium supplement.
More research is needed to better understand these interactions.
The nutrient zinc, for example, may interfere with magnesium absorption.
There is some evidence that taking a high-dose zinc supplement may change the balance of magnesium in your body.
Magnesium may alsointeract with calcium, vitamin D, and other supplements.
Research shows that high magnesium intake may lead to low calcium levels and vice versa.
Magnesium deficiency may also be associated withvitamin D deficiency.
If you take supplements, you should talk with ahealthcare providerbefore using magnesium.
Summary
Magnesium is an essential mineral found in many foods and dietary supplements.
Scientific evidence shows magnesium supplements may help with sleep, constipation, athletic performance, and anxiety.
The best time to take magnesium depends on several factors.
However, consistency is the most critical factor when choosing when to take a magnesium supplement.
Magnesium supplements may interact with specific nutrients, other supplements, or medications.
Talk with a healthcare provider to learn more about magnesium supplements.
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