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Best Time Of Day To Take Magnesium

Whilst it is possible to obtain magnesium through our diet, many of us fall short of the recommended daily amount, and a lot of us do not get enough magnesium to reap its amazing health benefits. Therefore a lot of us can benefit from supplementation – but, what is the best time of day to take magnesium? And how can we get the most out of this supplement? Read on to find out.

Key Takeaways

  • Magnesium glycinate is the best type of magnesium to take for sleep, as it is well absorbed and relaxes the nervous system.
  • Taking magnesium supplements at night can help to improve sleep quality, by reducing anxiety, increasing melatonin production, and relaxing muscles.
  • For optimal results, aim to take your magnesium supplement at the same time every day, to create a consistent routine.

Magnesium is having a moment right now. This is hardly surprising considering its wide-ranging benefits for our health and well-being. Magnesium is a mineral that can help with everything from our heart health to our hormones.

If you are choosing to get all of your magnesium intake through diet alone then you don’t need to be worrying too much about which time of day you are consuming your magnesium. This is because if you’re relying solely on a food intake of magnesium your absorption will be directly linked to the time you eat your meals and snacks containing magnesium.

It’s more important to consider what time of day you consume your magnesium if you are choosing to supplement instead, as we will explore later on.

Why Should I Supplement With Magnesium?

Magnesium Supplement Pills

Magnesium is an essential mineral that impacts many areas of our health – we simply would not function well without it. In fact, if you attend the emergency department with a specific type of cardiac arrhythmia (irregular heartbeat) you may be given intravenous magnesium as an essential and potentially life-saving intervention.

But for our general health, magnesium can support our muscle and nerve function and our ability to generate energy. It can also improve our heart health, reduce our risk of high blood pressure, and type 2 diabetes – as well as being a stress-supportive supplement against anxiety poor sleep, and physical tension.

Magnesium has been shown to reduce constipation and is linked to reduced osteoporosis risk due to its role in supporting calcium and vitamin D absorption. It’s hard to overstate the benefits of this core mineral which many of us are low in. (Source)(Source)

Traditionally we would have gotten a lot of our magnesium from our food such as dark green leafy vegetables, nuts, seeds, and some grains – however, mineral soil levels have depleted to such an extent that our food is dramatically lower in these key minerals. This leads to the potential for deficiencies. (Source)

Many of us simply don’t consume enough nutritious foods as we don’t like the taste or don’t have time to cook fresh food on a regular basis. Similarly, things like alcohol and stress can deplete our magnesium stores too. (Source)

Luckily there is now a wide range of magnesium supplements available which can help us to address this nutrition gap in our diets.

What Are The Different Types Of Magnesium?

There are several different types of magnesium. Some of the most common ones are magnesium citrate, magnesium glycinate, and magnesium taurate.

These are typically the types of magnesium you expect to see in supplements although sometimes you may also find magnesium oxide or magnesium malate.

Which Type Of Magnesium Has The Best Absorption?

Magnesium glycinate, citrate, and malate tend to be the most bioavailable forms of magnesium which means you are more gain the benefits from your supplements.

Magnesium oxide is generally used as a laxative and can be used as bowel prep medicine for when you undergo a procedure such as a colonoscopy. It is not generally recommended when you are trying to increase your magnesium levels through supplementation, 

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What Are The Benefits Of Magnesium Glycinate?

Magnesium glycinate – as used in Human Tonik’s magnesium supplement is one of the most effective magnesium forms.

Magnesium glycinate is formed by combining the mineral magnesium with the addition of the amino acid glycine. This type of magnesium is easily absorbed through your small intestines, meaning that it is a highly bioavailable form of the mineral.

Lots of studies have shown the merit of using magnesium glycinate as a way to restore your magnesium levels and improve your health. For example, there’s evidence to suggest that magnesium glycinate may reduce your anxiety levels, help prevent irregular and potentially harmful heart rhythms, reduce symptoms of PMS and, even alleviate pain. There is also an association between the use of magnesium glycinate and improved sleep scores.

Which Time Of Day Should I Take My Magnesium Supplements?

For the best effects, you should aim to take your magnesium supplement at the same time every single day. The reason for this is that it creates a routine of consistency which ensures that you will be getting the quantities of magnesium that you need on a daily basis.

To do this you can try something called habits stacking which is where you link a new habit such as taking a magnesium supplement to a pre-existing habit such as drinking a morning smoothie. This way you can help yourself to get into a good routine without having to try hard to remember and implement your new habit.

Some people prefer to take their magnesium supplements in the evening due to the evidence base for magnesium reducing anxiety and potentially improving sleep. This can help you to get into a relaxed pre-bed state for a deeper, more restorative night’s rest.

One of the key things to consider when starting a magnesium supplement is to try and minimize any potential side effects that may occur. While magnesium, when taken at a safe dose, is not typically associated with too many side effects – taking magnesium on an empty stomach may lead to digestive discomfort in some people.

That’s why it’s generally a good idea to take a magnesium supplement alongside a meal or snack. For example, you could choose to take it alongside your evening meal which will help reduce any digestive distress while relaxing your body and mind ready for bed.

So, in terms of whether it’s better to take magnesium in the morning or night, it somewhat depends on why you’re taking magnesium supplements. For example, if you’re mainly focused on energy production, muscle health, and general well-being taking your magnesium supplement in the morning with your breakfast could work well for you.

However, if your main concerns are reducing stress and improving sleep you may choose to add it into your evening routine alongside a snack or meal to reduce any risk of digestive issues.

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