Table of ContentsView AllTable of ContentsBest Time to Take ItMagnesium At NightMagnesium Before Working OutMagnesium In The MorningFood InteractionsSupplement InteractionsMedication InteractionsTypes
Table of ContentsView All
View All
Table of Contents
Best Time to Take It
Magnesium At Night
Magnesium Before Working Out
Magnesium In The Morning
Food Interactions
Supplement Interactions
Medication Interactions
Types
Magnesium is one of the most abundant minerals in your body. It plays a role in hundreds of chemical reactions, including muscle contractions, blood sugar control, and the process of building proteins.
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, and anxiety. However, the best time to take magnesium depends on several factors.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements like prescription drugs. This means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RDN or RD), or pharmacist.
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Timing Your Magnesium Supplement
A common consideration for the best time to take magnesium is finding an optimal time of day to take it for you. The time of day to take a magnesium supplement may depend on several factors, like the type of magnesium you’re taking, why you’re taking it, and even your schedule.
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).
Magnesium may also enhance athletic performance and recovery, especially if you’re deficient in the mineral.For this reason, some people may recommend taking magnesium before a workout. However, there isn’t solid data to back this up.
The most crucial aspect of timing is to take your magnesium supplement consistently. This means choosing a time of day (morning, afternoon, or evening) to take magnesium and sticking to it daily. To do this, you may consider setting an alarm to remind you to take your magnesium supplement at the same time every day.
Simply placing the supplement bottle in an easy-to-see place may also be helpful.
Improves Sleep
Various scientific studies have linked optimal magnesium levels to better sleep. Takingmagnesium glycinateor threonate before bed may help you fall asleep faster due to their perceived relaxation benefits.
According to one study, magnesium supplementation improved sleep quality and sleep duration in people without depressive disorders.Researchers believe that people with higher magnesium intake are more likely to sleep better than those with lower magnesium intake.
Other research shows that certain types of magnesium, such as magnesium glycinate and magnesium threonate, may be better than others for sleep improvement. Researchers believe magnesium glycinate is one of the mosteasily absorbed forms of magnesium, which means it may work quicker than other forms.
Magnesium threonate is also known for being quickly and easily absorbed in the body.However, more studies are needed to enhance the understanding of how these types of magnesium may be best for sleep.
Improves Digestive Health
Another everyday use of magnesium is for digestive health. Specifically, magnesium may help relieve occasionalconstipation. Some experts recommend taking magnesium at bedtime when using itfor constipation.However, there isn’t strong evidence that taking magnesium at one time of day is best for constipation.
Some evidence suggests that the following magnesium salts may be useful as salinelaxatives:
In various studies, magnesium salts have shown a positive effect on constipation (having infrequent passage of stools or difficulty eliminating stools).Magnesium salts have been found to change osmotic pressure and, thus, increase the amount of water that gets pulled into the bowel. This process helps your body form larger, softer stools.
One study found that people with high magnesium intake had higher stool frequency than those with low magnesium intake.However, the study showed no correlation between magnesium intake and stool consistency.
It may be helpful to try taking magnesium in the morning or just before bed to give it adequate time to work.
Magnesium plays essential roles in both energy production and muscle function.As such, researchers believe that magnesium supplements may benefit athletic performance and muscle recovery.
Magnesium timing for athletic performance and muscle recovery may depend on your goals. For instance, if you hope to enhance your athletic performance, some animal research shows that magnesium may be beneficial before a workout.
If you’re more concerned with muscle recovery, taking magnesium after a workout may be best to decrease soreness. However, there isn’t strong evidence regarding magnesium timing for these uses.
According to one review, an athlete’s performance may suffer due to low magnesium intake (a common problem in the general population).The review noted that magnesium supplementation may improveaerobicandanaerobicexercise performance. This effect may be due to magnesium’s roles in protein synthesis, energy metabolism, muscle contractions, and muscle relaxation. However, more research is needed in this area.
Additional research shows magnesium may reduce muscle soreness and aidmuscle recoveryafter a workout. In one study, athletes who took 350 milligrams (mg) of magnesium for ten days had significantly reduced muscle soreness compared to athletes who took a placebo (an ineffective substance given to people in control groups in clinical trials).Magnesium supplementation also improved perceived effort and overall recovery.
Regarding magnesium type, it may be best to use more bioavailable forms, such as magnesiumaspartate, magnesium citrate, magnesium lactate, ormagnesiumchloride.
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.
When using magnesium for your mood, it may be best to take it in the morning to provide support throughout the day. 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. However, some studies of suboptimal quality have produced unclear results.Some evidence points to low magnesium levels as a risk factor for anxiety anddepression. But, once again, research results have been largely mixed.
Per anecdotal evidence, magnesium glycinate and magnesium threonate may be the best type ofmagnesium for anxiety. Some forms of magnesium may not readily cross the blood-brain barrier. However, animal research shows that magnesium threonate is easily absorbed and was found in the spine and brain after supplementation.Human studies are needed to confirm these findings.
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. They are found in grains, legumes, nuts, and other plant-based foods and are known as anti-nutrients because they bind to minerals and other substances in the body. This binding may reduce the absorption of some (but not all) magnesium.
To prevent these interactions, avoid taking magnesium supplements with foods high in the following:
Some people also recommend soaking seeds, legumes, and grains to reduce phytic acid and oxalate levels.
Interactions with Other Supplements
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 also interact 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.
Interactions with Medications
Certainmedications may interact with magnesium, causing the medication or magnesium to not work correctly in your body. Possible interactions include the following:
If you use any of these medications, it’s recommended that you take them at least two hours apart from a magnesium supplement.
Additionally, it’s best to be safe and talk with your healthcare provider before using magnesium supplements if you take any prescription medications, as other interactions may exist.
Types of Magnesium
There are manytypes of magnesium, and each one may have a different use, as follows:
If you’re interested in using magnesium supplements, a healthcare provider can help you decide which type is best for your needs.
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. If a healthcare provider has recommended a magnesium supplement, it’s essential to consider the type and when to take it.
Magnesium supplements may interact with specific nutrients, other supplements, or medications.
Talk with a healthcare provider to learn more about magnesium supplements.
20 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health.Magnesium - fact sheet for health professionals.Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276Zhang Y, Xun P, Wang R, Mao L, He K.Can magnesium enhance exercise performance?.Nutrients. 2017;9(9):946. doi:10.3390/nu9090946Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-a systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429Zhang C, Hu Q, Li S, et al.A Magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults.Nutrients. 2022;14(24):5235. doi:10.3390/nu14245235Mori H, Tack J, Suzuki H.Magnesium oxide in constipation.Nutrients. 2021;13(2):421. doi:10.3390/nu13020421Zhang L, Du Z, Li Z, Yu F, Li L.Association of dietary magnesium intake with chronic constipation among US adults: Evidence from the National Health and Nutrition Examination Survey.Food Sci Nutr. 2021;9(12):6634-6641. Published 2021 Sep 29. doi:10.1002/fsn3.2611Reno AM, Green M, Killen LG, O’Neal EK, Pritchett K, Hanson Z.Effects of magnesium supplementation on muscle soreness and performance.J Strength Cond Res. 2022;36(8):2198-2203. doi:10.1519/JSC.0000000000003827Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P.The role and the effect of magnesium in mental disorders: a systematic review.Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-a systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429Adams S, Sello CT, Qin GX, Che D, Han R.Does dietary fiber affect the levels of nutritional components after feed formulation?Fibers. 2018;6(2):29. doi:10.3390/fib6020029Cazzola R, Della Porta M, Manoni M, Iotti S, Pinotti L, Maier JA.Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources.Heliyon. 2020;6(11):e05390. doi:10.1016/j.heliyon.2020.e05390Rosanoff A, Dai Q, Shapses SA.Essential nutrient interactions: does low or suboptimal magnesium status interact with vitamin D and/or calcium status?.Adv Nutr. 2016;7(1):25-43. doi:10.3945/an.115.008631National Library of Medicine.Magnesium citrate.National Library of Medicine.Magnesium chloride.Schwalfenberg GK, Genuis SJ.The importance of magnesium in clinical healthcare.Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326MedlinePlus.Magnesium oxide.Uysal N, Kizildag S, Yuce Z, et al.Timeline (bioavailability) of magnesium compounds in hours: which magnesium compound works best?.Biol Trace Elem Res. 2019;187(1):128-136. doi:10.1007/s12011-018-1351-9National Library of Medicine.Magnesium sulfate.Shrivastava P, Choudhary R, Nirmalkar U, et al.Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats.J Tradit Complement Med. 2018;9(2):119-123. doi:10.1016/j.jtcme.2017.06.010
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health.Magnesium - fact sheet for health professionals.Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276Zhang Y, Xun P, Wang R, Mao L, He K.Can magnesium enhance exercise performance?.Nutrients. 2017;9(9):946. doi:10.3390/nu9090946Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-a systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429Zhang C, Hu Q, Li S, et al.A Magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults.Nutrients. 2022;14(24):5235. doi:10.3390/nu14245235Mori H, Tack J, Suzuki H.Magnesium oxide in constipation.Nutrients. 2021;13(2):421. doi:10.3390/nu13020421Zhang L, Du Z, Li Z, Yu F, Li L.Association of dietary magnesium intake with chronic constipation among US adults: Evidence from the National Health and Nutrition Examination Survey.Food Sci Nutr. 2021;9(12):6634-6641. Published 2021 Sep 29. doi:10.1002/fsn3.2611Reno AM, Green M, Killen LG, O’Neal EK, Pritchett K, Hanson Z.Effects of magnesium supplementation on muscle soreness and performance.J Strength Cond Res. 2022;36(8):2198-2203. doi:10.1519/JSC.0000000000003827Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P.The role and the effect of magnesium in mental disorders: a systematic review.Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-a systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429Adams S, Sello CT, Qin GX, Che D, Han R.Does dietary fiber affect the levels of nutritional components after feed formulation?Fibers. 2018;6(2):29. doi:10.3390/fib6020029Cazzola R, Della Porta M, Manoni M, Iotti S, Pinotti L, Maier JA.Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources.Heliyon. 2020;6(11):e05390. doi:10.1016/j.heliyon.2020.e05390Rosanoff A, Dai Q, Shapses SA.Essential nutrient interactions: does low or suboptimal magnesium status interact with vitamin D and/or calcium status?.Adv Nutr. 2016;7(1):25-43. doi:10.3945/an.115.008631National Library of Medicine.Magnesium citrate.National Library of Medicine.Magnesium chloride.Schwalfenberg GK, Genuis SJ.The importance of magnesium in clinical healthcare.Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326MedlinePlus.Magnesium oxide.Uysal N, Kizildag S, Yuce Z, et al.Timeline (bioavailability) of magnesium compounds in hours: which magnesium compound works best?.Biol Trace Elem Res. 2019;187(1):128-136. doi:10.1007/s12011-018-1351-9National Library of Medicine.Magnesium sulfate.Shrivastava P, Choudhary R, Nirmalkar U, et al.Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats.J Tradit Complement Med. 2018;9(2):119-123. doi:10.1016/j.jtcme.2017.06.010
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health.Magnesium - fact sheet for health professionals.Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276Zhang Y, Xun P, Wang R, Mao L, He K.Can magnesium enhance exercise performance?.Nutrients. 2017;9(9):946. doi:10.3390/nu9090946Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-a systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429Zhang C, Hu Q, Li S, et al.A Magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults.Nutrients. 2022;14(24):5235. doi:10.3390/nu14245235Mori H, Tack J, Suzuki H.Magnesium oxide in constipation.Nutrients. 2021;13(2):421. doi:10.3390/nu13020421Zhang L, Du Z, Li Z, Yu F, Li L.Association of dietary magnesium intake with chronic constipation among US adults: Evidence from the National Health and Nutrition Examination Survey.Food Sci Nutr. 2021;9(12):6634-6641. Published 2021 Sep 29. doi:10.1002/fsn3.2611Reno AM, Green M, Killen LG, O’Neal EK, Pritchett K, Hanson Z.Effects of magnesium supplementation on muscle soreness and performance.J Strength Cond Res. 2022;36(8):2198-2203. doi:10.1519/JSC.0000000000003827Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P.The role and the effect of magnesium in mental disorders: a systematic review.Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-a systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429Adams S, Sello CT, Qin GX, Che D, Han R.Does dietary fiber affect the levels of nutritional components after feed formulation?Fibers. 2018;6(2):29. doi:10.3390/fib6020029Cazzola R, Della Porta M, Manoni M, Iotti S, Pinotti L, Maier JA.Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources.Heliyon. 2020;6(11):e05390. doi:10.1016/j.heliyon.2020.e05390Rosanoff A, Dai Q, Shapses SA.Essential nutrient interactions: does low or suboptimal magnesium status interact with vitamin D and/or calcium status?.Adv Nutr. 2016;7(1):25-43. doi:10.3945/an.115.008631National Library of Medicine.Magnesium citrate.National Library of Medicine.Magnesium chloride.Schwalfenberg GK, Genuis SJ.The importance of magnesium in clinical healthcare.Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326MedlinePlus.Magnesium oxide.Uysal N, Kizildag S, Yuce Z, et al.Timeline (bioavailability) of magnesium compounds in hours: which magnesium compound works best?.Biol Trace Elem Res. 2019;187(1):128-136. doi:10.1007/s12011-018-1351-9National Library of Medicine.Magnesium sulfate.Shrivastava P, Choudhary R, Nirmalkar U, et al.Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats.J Tradit Complement Med. 2018;9(2):119-123. doi:10.1016/j.jtcme.2017.06.010
National Institutes of Health.Magnesium - fact sheet for health professionals.
Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276
Zhang Y, Xun P, Wang R, Mao L, He K.Can magnesium enhance exercise performance?.Nutrients. 2017;9(9):946. doi:10.3390/nu9090946
Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-a systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429
Zhang C, Hu Q, Li S, et al.A Magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults.Nutrients. 2022;14(24):5235. doi:10.3390/nu14245235
Mori H, Tack J, Suzuki H.Magnesium oxide in constipation.Nutrients. 2021;13(2):421. doi:10.3390/nu13020421
Zhang L, Du Z, Li Z, Yu F, Li L.Association of dietary magnesium intake with chronic constipation among US adults: Evidence from the National Health and Nutrition Examination Survey.Food Sci Nutr. 2021;9(12):6634-6641. Published 2021 Sep 29. doi:10.1002/fsn3.2611
Reno AM, Green M, Killen LG, O’Neal EK, Pritchett K, Hanson Z.Effects of magnesium supplementation on muscle soreness and performance.J Strength Cond Res. 2022;36(8):2198-2203. doi:10.1519/JSC.0000000000003827
Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P.The role and the effect of magnesium in mental disorders: a systematic review.Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661
Adams S, Sello CT, Qin GX, Che D, Han R.Does dietary fiber affect the levels of nutritional components after feed formulation?Fibers. 2018;6(2):29. doi:10.3390/fib6020029
Cazzola R, Della Porta M, Manoni M, Iotti S, Pinotti L, Maier JA.Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources.Heliyon. 2020;6(11):e05390. doi:10.1016/j.heliyon.2020.e05390
Rosanoff A, Dai Q, Shapses SA.Essential nutrient interactions: does low or suboptimal magnesium status interact with vitamin D and/or calcium status?.Adv Nutr. 2016;7(1):25-43. doi:10.3945/an.115.008631
National Library of Medicine.Magnesium citrate.
National Library of Medicine.Magnesium chloride.
Schwalfenberg GK, Genuis SJ.The importance of magnesium in clinical healthcare.Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326
MedlinePlus.Magnesium oxide.
Uysal N, Kizildag S, Yuce Z, et al.Timeline (bioavailability) of magnesium compounds in hours: which magnesium compound works best?.Biol Trace Elem Res. 2019;187(1):128-136. doi:10.1007/s12011-018-1351-9
National Library of Medicine.Magnesium sulfate.
Shrivastava P, Choudhary R, Nirmalkar U, et al.Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats.J Tradit Complement Med. 2018;9(2):119-123. doi:10.1016/j.jtcme.2017.06.010
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