Table of ContentsView AllTable of ContentsWhy You Take ItMorning vs. NightInteractionsWhen to Take It With a MealPotential Side EffectsHow to Take It

Table of ContentsView All

View All

Table of Contents

Why You Take It

Morning vs. Night

Interactions

When to Take It With a Meal

Potential Side Effects

How to Take It

Magnesium glycinate—a compound of magnesium and the amino acid glycine—is a highly absorbable form of magnesium known for its calming properties and gentle impact on the digestive system. It may help ease anxiety, promote relaxation, improve sleep quality, and support bone health.

The best time to take magnesium glycinate depends on several factors, including why you’re taking it. Taking it 30 minutes before bedtime can promote relaxation and improve sleep quality.However, some people may prefer to take it earlier in the day with food to prevent stomach upset. Careful timing also matters if you take medications or other supplements, as magnesium may interact with their absorption and effectiveness.

Think About Your Reason for Taking It

Magnesium is an essential mineral that plays a role in many body processes. It supports immune system function, muscle, nerve, and bone health, regulates blood sugar levels, and helps produce energy.

The recommended dietary allowance (RDA) of magnesium for adults ranges from 310 to 420 milligrams (mg) daily, which can be challenging to get through diet alone. Supplementing withmagnesium glycinateis an effective way to ensure adequate intake to meet your body’s needs and address specific health concerns, such as:

The best time to take magnesium glycinate depends on your goals and routine.

Some people may benefit from splitting the dose between morning and night for balanced effects.

Whether you take magnesium glycinate in the morning or at night, your body will still absorb and benefit from the supplement. Its effects are gradual and won’t cause sudden drowsiness if taken earlier in the day.

Interactions to Consider

Magnesium glycinate can interact with certain medications, potentially affecting their absorption and effectiveness. Medications magnesium glycinate can interact with include:

Taking magnesium glycinate with a meal or healthy snack can help reduce the likelihood of stomach upset, such as nausea and abdominal cramping. Taking it with food is particularly helpful if you’re taking a higher dose or experience mild nausea when taking supplements on an empty stomach.

While magnesium glycinate is highly absorbable, pairing it with certain foods mayenhance absorption. Foods rich in healthy fats, such as avocados, nuts, seeds, or olive oil, can improve its absorption in the body.

Other Potential Side Effects

While magnesium glycinate is generally safe and well-tolerated, some people may experience mild digestive side effects, such as:

Although the kidneys help flush out excess magnesium in most cases, high doses of magnesium supplements can lead to magnesium toxicity and serious side effects, such as:

People with kidney disease or impaired kidney function should avoid magnesium supplements, as their bodies may struggle to regulate magnesium levels, potentially leading to magnesium toxicity.

How to Take Magnesium Glycinate

Magnesium glycinate supplements come in various forms, including capsules, liquids, powders, and gummies. Depending on your routine, you can take a single dose in the morning or at night or divide it into multiple doses throughout the day. Always follow the dosage instructions on the supplement label or as your healthcare provider recommends.

The recommended daily magnesium intake for adults ranges from 310 to 420 mg fromdietaryand supplemental sources. How much you take depends on your age and sex.

The tolerable upper intake level (UL) for supplemental magnesium is set at 350 mg daily to minimize the risk of side effects. While doses above 350 mg are often safe and effective for many people, it’s wise to stick within the recommended range unless your healthcare provider suggests otherwise.

Although magnesium glycinate is easier on the stomach than other magnesium forms, taking it with a meal can reduce the risk of digestive discomfort and enhance its absorption.

Summary

Magnesium glycinate is a dietary supplement that may improve sleep, reduce anxiety, relax muscles, and support bone and heart health. The best time to take magnesium glycinate, whether morning or night, depends on your goals, medications, and daily schedule. Consider taking it before bed for better sleep; morning doses may work best for daytime stress or enhanced muscle function.

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