Magnesium is a powerful supplement, and plenty of people are already reaping the benefits it offers. But with seemingly contrasting effects like sleep regulation and energy production, it can be hard to know when you should be taking magnesium. At night before bed to sleep better? Or in the morning to give you an energy boost? We’re here to decode this dilemma, giving you the pros and cons of each time and exploring the ways magnesium could help you out.
The benefits of taking magnesium
So, why is magnesium so important for your wellness? This mineral is essential in your body, playing a crucial role in a huge number of bodily functions, including:
- Supporting your muscle function
- Protecting your nerve health
- Boosting your energy
- Regulating your sleep
The problem is, magnesium deficiency is increasingly common in the general population, mainly due to an increase in processed foods and a decrease in soil minerals during the farming process. While diet is the best way to improve your body’s supplies, supplements are a great way to fill any gaps and restore balance. But when should you take it?
When is the best time to take magnesium?
There are two options to decide between when adding a magnesium supplement into the mix: morning or night. The decision is ultimately up to you – neither is necessarily better than the other – but knowing what benefits you’re taking it for can help you figure it out. Consider both options, and settle for the one that makes more sense for you.
Option 1: In the morning
Morning magnesium makes most sense if you’re wanting the energy production or muscle recovery results, or if you take other morning supplements (it’s easier to remember when you take everything together). If you are one of the people who feel energised or alert after taking the supplement, morning is definitely the best time for you.
Pros of morning doses:
- Steady energy levels throughout the day
- Great for muscle recovery after morning workours
- Easy for creating a consistent routine
Cons of morning doses:
- Can cause mild digestive issues on an empty stomach
- Isn’t ideal if you feel drowsy after taking it
Option 2: At night
If you’re hopping on the magnesium train for the relaxation, stress reduction, or sleep quality benefits, taking it at night might be a better option for you. The supplement can be a great help for minimising night-time restlessness or cramps, so if you struggle with either of these, we’d recommend a night-time dosage.
Pros of night-time doses:
- Promotes a calm mind and less muscle tension
- Supports melatonin production
- Works well alongside other evening supplements
Cons of night-time doses:
- Less easy to stay consistent if you don’t have regular bedtimes
- Some forms can have a slight laxative effect (like magnesium citrate)
Does the form of magnesium matter?
The time of day you take magnesium is up to you – but the form you’re taking might make the decision a little more straight-forward. Some are much better for morning use, and others shine in the evening. Here are our recommendations for the most common forms of magnesium supplements:
Magnesium bisglycinate: supports relaxation and sleep, so best to take as a PM dose
Magnesium citrate: supports digestion and muscle function, so best taken as an AM dose
Magnesium malate: energising and combats fatigue, so best taken as an AM dose
For all three of these effects, our Magnesium Glycinate X3 capsules combines all three forms. The best time of day to take it depends on what you want to get out of it: 30 minutes before bedtime for better sleep quality, or in the morning to keep you energised and balanced all day.
Getting the most out of magnesium
So you’ve settled on when to take it, but how can you get the most out of this powerful supplement? We recommend taking magnesium as consistently as you can – so if you decide on a morning routine, stick to the same time each day if possible. Additionally, take the supplement with or shortly after food to avoid any stomach upset.
As always, our best wellness advice is to combine any supplements with a balanced diet full of whole foods and plenty of variety. For extra magnesium, try and eat leafy greens, nuts, seeds and legumes.
If you’re taking any ongoing medication like antibiotics or thyroid meds, check with your GP before starting to take any new supplements. They’ll let you know whether you’re safe to combine them, if you need to leave time between taking them, or if you should stay away for now.
Add magnesium to your routine
There’s no single best time to take magnesium supplements. It simply depends on your own goals, and how your body reacts to the mineral. Generally, taking it in the morning is perfect for all-day energy and muscle support, whereas the evening helps with relaxation and great quality sleep. Test out both, and see which works for you: and whichever you choose, just make sure you can stay consistent. This is what will give you the best results!
Want to start taking magnesium supplements? Our Magnesium Glycinate X3 is an expert-formulated capsule combining three forms of magnesium for the best everyday support – no matter when you take it.
