This Is the Best Time to Take Your Magnesium Supplement

Magnesium can be taken any time throughout the day. However, taking it with a meal can help prevent any digestive issues that certain magnesium supplements (like magnesium oxide or sulfate) may cause. Although rare, the following symptoms have been reported by those supplementing with magnesium: diarrhea, abdominal cramping, nausea and vomiting, and gas and bloating (3). If you experience any of these, it’s likely best to take magnesium alongside a meal or snack.

If you’re using magnesium to improve sleep, experts suggest taking the supplement 30 minutes before bedtime for optimal results (4). Alternatively, taking it with dinner is also a great option.

It’s worth noting, however, that magnesium isn’t a supplement for poor sleep habits. In addition to supplementing with magnesium for sleep, focus on avoiding caffeine after 12:00 PM, going to bed and waking up at the same time each day, and avoiding screens in the hours leading up to bedtime.

When it comes to magnesium supplementation, the time of day doesn’t necessarily matter, but consistency does.

Regular magnesium intake has been shown to potentially:

• Improve sleep quality and alleviate symptoms of insomnia (5).
• Reduce symptoms of anxiety and depression (6).
• Lower blood pressure (7).
• Enhance exercise performance (8).
• Alleviate migraine symptoms (9).
• Improve bone health and lower the risk of osteoporosis (10).
• Enhance insulin sensitivity in individuals with diabetes or insulin resistance (11).

NativeTip: For optimal magnesium levels, magnesium supplements should be taken every day. Setting an alarm on your phone or placing your supplements where you’ll see them may help you create—and stick to—this healthy habit.

Got more questions? We have the answers! Read the FAQs below for more information and advice about magnesium supplementation.

What Is Magnesium?

Magnesium is an essential mineral that is necessary in our diet for a variety of functions in the body. The adult body consists of 25 grams of magnesium, with most of it residing in our bones (12).

What Are the Benefits of a Magnesium Supplement?

Magnesium supplementation may improve muscle recovery, improve sleep, enhance heart health, relieve PMS symptoms, improve bone health, decrease anxiety, and reduce depression (13, 14, 15, 16, 17, 18, 19).

What Is the Best Form of Magnesium to Take?

The best form of magnesium to take may depend on your goal. However, magnesium glycinate tends to be tolerated best and absorbed well by most (20).

How Much Magnesium Should I Take Daily?

Recommended amounts of magnesium per day include 310-320 milligrams for women and 400-420 milligrams for men.

What Are the Symptoms of a Magnesium Deficiency?

A magnesium deficiency can be caused by stress or a lack of magnesium in one’s diet. This leads to low energy, sleep issues, headaches, weakness, nausea, loss of appetite, and even muscle spasms (12).

Does Magnesium Have an Immediate Effect?

Similar to taking other supplements, it may take several weeks to notice improvements when taking magnesium. Again, stay consistent. Don’t be tempted to increase the recommended dosage, as this can lead to digestive symptoms.

What Foods Contain Magnesium?

Magnesium-rich foods include dark chocolate, leafy greens, bananas, nuts, beans, and whole grains. Unfortunately today, many fruits and vegetables are stripped of a large majority of their magnesium contents. However, eating an abundant amount of fruits and vegetables may help you gain the magnesium you need.

Is It Okay to Take Magnesium With Prescription Medications?

This depends on the medication. Magnesium can bind to certain medications. This means you’ll want to ensure you take magnesium at least 2-3 hours apart from your prescriptions. We recommend discussing this with your doctor to determine what is best for you and if your specific prescribed medications interact with magnesium.

Does Magnesium Make You Sleepy During the Day?

Magnesium has a relaxing effect on the central nervous system, which may make you more sleepy and calm during your day. However, it’s rare to experience increased daytime sleepiness due to magnesium intake. In fact, magnesium is used for a variety of functions in the body outside of sleep!

Magnesium or Melatonin: Which Is Best?

Here’s a curveball: magnesium can support the natural production of melatonin. While you can take both magnesium and melatonin supplements together, magnesium alone might do the trick when it comes to getting a good night’s rest.