Magnesium supplementation appears to benefit your energy levels, mental health, sleep patterns, and more. Many factors affect magnesium absorption, including other nutrients and dosage. But is there an ideal time of day to take magnesium?
In this article, we look at the evidence behind the benefits of magnesium and how to optimize them. We’ll also explore top magnesium supplements like BIOptimizers’ Magnesium Breakthrough so you can make the right choice for your needs and optimize your magnesium levels.
What Is Magnesium?
Magnesium is an essential mineral that your body uses for over 300 chemical reactions [1]. It’s known as the “master cation,” meaning that it’s a majorly crucial positively charged electrolyte.
Magnesium regulates many functions of sodium, potassium, and calcium and regulates heart rate, blood pressure, nerve impulses, and muscle contractions. This is partly because of its ability to hold a charge that supports muscles’ and nerves’ electrical impulses.
How Magnesium Works in the Body
Magnesium is critical for cellular energy production and regulating muscle and nerve function. As a positively charged mineral when it’s unbound to another substance, magnesium supports your muscles’ and nerves’ electrical impulses. Without these, muscles cannot contract or relax, and nerve cells cannot transmit any information.
As for energy, some steps in cellular energy production require magnesium. This happens in a cycle where an interruption in one step can interfere with the process as a whole. Moreover, your cells’ “energy currency,” ATP, is attached to magnesium in its active form [4].
When Is the Best Time to Take Magnesium?
The best time of day to take magnesium depends on your individual needs and any additional ingredients.
Benefits of Taking Magnesium in the Morning
Magnesium plays a critical role in cellular energy production and in transporting your cells’ energy “currency” for use. This can help you feel fresh and energized throughout the day. What’s more, its ability to soothe muscle cramps helps you stay active.
Best Types of Magnesium to Take In the Morning
The best types of magnesium to take in the morning support energy and cognition.
Magnesium L-Threonate
Magnesium l-threonate may be the most effective at entering the brain and the best for improving cognition. As magnesium may reduce the frequency and intensity of migraines, it’s possible that you would benefit more from types that can cross into the brain.
A trial involving older adults showed that magnesium L-threonate is one of the most well-absorbed forms. It may even be one of the only types to enter the central nervous system at significant levels.
In this trial, directed memory, pair-associated learning, free recall, and portrait feature memory were all significantly improved in the magnesium group but not the placebo group [6].
Magnesium Malate
Malate, or malic acid, is part of your cells’ energy production cycles [4]. Once in the cycle, it converts into other substances, making it more than a one-trick pony. A lab study found that magnesium malate levels in the blood stay higher for longer and are very active in the brain [7]. As it helps with energy level and workout recovery, it’s one of the best magnesium for weight loss.
Benefits of Taking Magnesium in the Evening
The other roles of magnesium such as producing calming neurotransmitters (brain chemicals) are consequential in helping you relax and fall asleep at night. In turn, you can enjoy more energy during the day instead of needing naps, which can further affect your sleep.
Best Types of Magnesium to Take at Night
Magnesium glycinate and magnesium chloride are often the best supplemental forms for nighttime use.
Magnesium Glycinate
The best time to take magnesium glycinate is at night. Glycine is a calming neurotransmitter that may aid in sleep if stress keeps you awake. Lab studies show that glycine can promote sleep, interestingly, by relaxing the blood vessels throughout your body to help you cool down at night. It also helps to induce the early, lighter stages of sleep [8].
In humans, a trial demonstrated improvement in daytime energy levels and motor function thanks to better sleep quality. Glycine’s ability to regulate body temperature seemed to be behind this benefit [9].
Magnesium Chloride
Magnesium chloride has an average bioavailability of 12%, which places it above magnesium oxide (4% availability) but below amino acid-bound forms. However, its much smaller molecular weight makes larger doses more feasible.
One study found that volunteers taking 500mg of magnesium chloride (248mg of magnesium) had significantly lower depression scores after 6 weeks. Their PHQ-9 scores fell from 10.9 to 5.1. Anxiety scores dropped by around 4.5 points, from 8.9 to 4.4 [10]. This is likely because magnesium supports signal transmission in the brain and nerve cells.
What Is the Best Time to Take Magnesium Based on Health Goals?
Magnesium is usually either stored or excreted after several hours. Therefore, your timing must be compatible with your reason for taking it.
For Better Sleep
The best time to take magnesium for sleep is an hour or two before bed. Since absorption begins after an hour, your body can reach peak absorption and peak blood levels while you sleep.
For Muscle Recovery and Exercise
Taking higher doses of magnesium all at once reduces the bioavailability. If you found this article by searching, “When is the best time to take magnesium for leg cramps?” we’d say throughout the day or during your workout. Your needs are higher during exercise when you should be drinking more water, so we advise adding it to your water bottle [2].
For Digestive Health
Many people take magnesium to relieve constipation. Poorly absorbed types, such as oxides, act faster and should be used with caution. Forms with mid-range bioavailability, such as magnesium citrate (12%), could also act as a mild laxative. As a result, the best time to take magnesium citrate for constipation could be in the evening for morning relief [1].
For Anxiety and Stress Relief
The best time to take magnesium for anxiety varies. If you feel worse at certain times or in certain situations, it’s best to take magnesium around 2 hours before the anticipated time when you’ll need it. You may also get better results from adding the supplement to your water bottle, especially if you’re always anxious.
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Why Magnesium Timing Matters
Magnesium is not stored in the body long-term, so you need to consume it regularly [2]. Your body absorbs magnesium roughly 6 hours after you take it. At 1 hour, it starts to reach the intestinal wall, where you can absorb the mineral.
One study measured blood magnesium levels at baseline 2, 4, 8, and 24 hours after supplementation. Magnesium levels peaked at around 8 hours, with a significant jump at the 2-hour point. This means you should take magnesium supplementation 2 hours before you need it most [3].
Although blood levels of magnesium are tightly controlled, your tissue levels of the mineral matter contribute to cellular functions such as energy production. However, many papers demonstrate the benefits of continued magnesium use. For this reason, some indications may not be affected by the timing of your dose.
Magnesium Dosage and Timing Tips
Lower doses of magnesium have higher absorption rates, reaching 80%, compared with high doses. Only 20% of a high dose may reach your bloodstream. For this reason, you may benefit most from choosing one that you wouldn’t mind sipping over a few hours in a water bottle.
6 Factors That Influence Magnesium Absorption
The type of magnesium you take, your health, digestive capacity, and the presence of other nutrients can all affect its absorption.
1. Time of Day Taken
The time of day has not been shown to affect magnesium absorption, so the “ideal” time is one that fits your needs and daily schedule. However, some evidence shows that it’s best to take magnesium with food [2].
2. Magnesium Form
Some supplemental forms are better absorbed than others. Amino acid-bound types such as magnesium aspartate, which has a 40-45% bioavailability even at a high dose, are often best [1].
Magnesium hydroxide, however, is a poorly absorbed antacid and laxative [1]. This means the best time to take magnesium oxide or hydroxide for constipation is on an as-needed basis when you have time to accommodate its effects.
3. Presence of Other Minerals
Iron, calcium, phosphorus, copper, zinc, and manganese may reduce magnesium absorption, at least in high doses [2]. If you need to take multiple mineral supplements, the best time to take magnesium and zinc is several hours apart or when you do not expect to consume significant amounts of other minerals.
4. Stomach Acidity Levels
Stomach acid does not appear to impair magnesium absorption. One study found that enteric-coated capsules, which resist stomach acid and break down in the intestines, actually reduced magnesium availability. This may mean that stomach acid can support magnesium absorption [2].
5. Age and Health Condition
Older adults generally have poorer absorption rates of minerals and vitamins because of age-related tissue degeneration. A rat model found that younger animals absorbed around 56% of magnesium, while older rats only absorbed around 45% [2].
6. Vitamin D Levels
Interestingly, vitamin D and magnesium benefit each other. While magnesium supports vitamin D production and function, vitamin D may help with the absorption of magnesium [5]. The best time to take magnesium and vitamin D is whenever you can have them together.
>>Check the best deals for BIOptimizers Magnesium Breakthrough here
Impact of Food on Magnesium Absorption
Foods high in fiber, especially non-fermentable fibers like cellulose, impair magnesium absorption by binding it so it cannot enter the blood. Phytates and oxalates, which are found in many raw and poorly cooked beans, grains, and vegetables, have similar effects.
Additionally, minerals such as calcium, iron, and zinc can compete with magnesium for absorption. This is because they share the same mineral transporter to enter the blood [2].
Tannin-rich foods and drinks such as dark chocolate, black tea, black coffee, and wine can possibly reduce magnesium absorption. Tannins are large plant molecules that latch onto minerals and proteins, reducing their bioavailability.
Perhaps the worst meal you could pair magnesium absorption with is a breakfast of high-fiber cereal with milk and black coffee. Salads with raw leafy greens are not advisable as well. Although some foods reduce magnesium absorption, you may be better off taking it with meals.
Best Types of Food to Pair With Magnesium
The best types of food to pair with magnesium are foods high in protein and certain fats, especially the medium-chain triglycerides in coconut oil [1]. Additionally, ensure any vegetables you eat are well-cooked.
Sourdough bread may have the least negative impact on magnesium bioavailability, as substances that reduce absorption are minimized the most. Overall, a slow-cooked meat and vegetable stew or a cheese sandwich on sourdough are two examples of meals that may be ideal for pairing magnesium with.
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Signs of Magnesium Deficiency
Your body keeps blood levels of magnesium tightly controlled unless there is an extreme deficiency. However, you can still show symptoms in moderate degrees of deficiency.
The most common symptom of magnesium deficiency is muscle cramps, as insufficient magnesium is available to relax them. You may feel unable to mentally relax, as low magnesium reduces GABA production, or even be depressed. Many people notice mental and muscular fatigue, as even mild deficiencies mean energy production cannot keep up with demand in these tissues.
Potential Side Effects of Magnesium and When to Avoid Taking It
Although you do not store all of the magnesium you take, side effects are possible if you consume too much. Diarrhea, nausea, and abdominal pain are common issues when taking high doses or poorly absorbed forms [11].
Low blood pressure, difficulty breathing, lethargy, and an irregular heartbeat are symptoms of extreme magnesium intake. This is usually found in people who have taken antacids or laxatives with 5 grams or more of magnesium.
Do not take magnesium supplements if you have recently used a laxative with high mineral levels. If you have a kidney disease, consult your doctor before starting any magnesium formulation.
What Are the Best Magnesium Supplements to Take?
The best magnesium supplements cover a broad range of needs; let’s take a look at some of the best magnesium supplements to try.
1. BIOptimizers Magnesium Breakthrough
BIOptimizers Magnesium Breakthrough covers all of your bases with seven supplemental forms of magnesium. It contains magnesium amino acid chelate, citrate, bisglycinate, malate, taurate, orotate, and sucrosomial magnesium.
Overall, there are 500 mg per daily dose, just a little over the recommended intake. This makes it perfect for people with higher-than-average needs. There is also a 365-day money-back guarantee if it doesn’t work out for you.
Sucrosomial magnesium is made to cross the intestinal wall without needing to interact with parts of the cells, which can reduce absorption. A study involving older volunteers with femur fractures found that it not only corrected low-grade deficiencies but also improved mobility and strength [12]. This may bypass the impaired absorption seen in older adults.
Another ingredient in Magnesium Breakthrough is vitamin B6. This vitamin type may enhance magnesium’s benefits in certain conditions, such as premenstrual syndrome (PMS) in a woman. One paper showed that the combination had the strongest effect in depression-dominant PMS, with scores falling by 31 points compared to 18 points from magnesium alone [13].
Pricing
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1 Bottle: $35.00
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3 Bottles: $87.00
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5 Bottles: $136.00
User Reviews
BIOptimizers Magnesium Breakthrough has received generally high praise so far for its effectiveness. Users report positive experiences regarding its benefits, saying it is one of the best supplements ever [14]. However, some customers expressed dissatisfaction with the buying and checkout process [15]. On Reddit, one user commented in r/supplements that the product helps them wind down at night.
>>Check the best deals for BIOptimizers Magnesium Breakthrough here
2. Performance Lab Magnesium
If you’re vegan and hunting for a magnesium boost that fuels energy, sharpens focus, and strengthens teeth, bones, and muscles—Performance Lab Magnesium might be your match!
Performance Lab Magnesium includes two types of magnesium: L-Threonate and NutriGenesis, which are designed for fast absorption and effectiveness. NutriGenesis nutrients are specially cultivated to mimic nature, complete with co-factors like probiotics, fiber, enzymes, and antioxidants.
Pricing
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One-Time Purchase: $52.00 or $46.80 for subscriber
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You can save up to 32% when you subscribe and get a 4-month supply
User Reviews
Performance Lab Magnesium has a handful of reviews online. One user, Chloe, shared on the official site that she’s using it for its vegan-friendly benefits and cutting-edge delivery technology, which boosted its bioavailability [18]. On the manufacturer’s Trustpilot page, you’ll find only four reviews so far, but all are positive [19]. For a broader perspective, checking independent reviews online can give you a fuller picture.
>>Check the best prices for Performance Lab Magnesium here
FAQs on the Best Time to Take Magnesium
Whether you need it for sleep, energy, or focus, here are some questions you may have when deciding on the best time to take magnesium.
Is It Better to Take Magnesium at Night or in the Morning?
It’s better to take magnesium at night if you want to improve your sleep. If you want to take it for energy and stress management, it is best to take magnesium in the morning. If you take electrolyte powder containing magnesium, it’s usually suggested to take these before or after a workout.
What Shouldn’t You Take With Magnesium?
Do not take iron or calcium with magnesium; they compete for absorption through the same receptor. Fiber-rich foods or supplements may impair absorption, too.
Does Magnesium Make You Sleepy?
If you have insomnia related to stress or anxiety, magnesium may make you sleepy at night, especially if it’s bound to calming glycine. However, it’s not a sedative.
Does Magnesium Affect Sleep?
Magnesium can improve sleep by supporting gamma-aminobutyric acid (GABA) production. GABA is the main calming neurotransmitter, and lower-than-needed levels can contribute to insomnia. Additionally, its benefits include relieving anxiety and stress, which can calm your mind if racing thoughts keep you awake [1].
How to Take Magnesium Supplements for Best Absorption?
It’s best to keep magnesium supplements away from tannin-rich drinks, such as coffee or black tea, and away from iron supplements. Powders and liquids may be better absorbed than tablets, too.
Is It Okay to Take Magnesium Every Day?
Yes. The body uses and excretes magnesium every day, and many people have taken it as a supplement for years.
Which Magnesium Is Best for Sleep and Anxiety?
The best type of magnesium for sleep is magnesium glycinate. This is because glycine is a calming neurotransmitter and an effective delivery method of magnesium.
Final Thoughts
Although the benefits of magnesium build up over time, you may benefit from taking it at a certain point in the day. In general, sleep-promoting formulations are best taken in the evening, but magnesium supplements for energy or focus should be used in the morning.
You may even see the best results from adding magnesium to a water bottle and sipping it throughout the day. Now you know the best time to take magnesium; however, the type of magnesium you take is more important than the timing.
Amino acid-bound forms, such as magnesium bisglycinate, and acid-bound variations, like magnesium citrate or malate, are the best for easy absorption. BIOptimizers’ Magnesium Breakthrough is the best supplement we found, thanks to its use of seven forms attached to amino acids and beneficial acids.
>>Check the best deals for BIOptimizers Magnesium Breakthrough here
References
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Mathew, Aparna Ann, and Rajitha Panonnummal. “’Magnesium’-the master cation-as a drug-possibilities and evidences.” Biometals: an international journal on the role of metal ions in biology, biochemistry, and medicine vol. 34,5 (2021): 955-986. doi:10.1007/s10534-021-00328-7
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Schuchardt, Jan Philipp, and Andreas Hahn. “Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update.” Current nutrition and food science vol. 13,4 (2017): 260-278. doi:10.2174/1573401313666170427162740
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Werner, Tanja et al. “Assessment of bioavailability of Mg from Mg citrate and Mg oxide by measuring urinary excretion in Mg-saturated subjects.” Magnesium research vol. 32,3 (2019): 63-71. doi:10.1684/mrh.2019.0457
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Tardy, Anne-Laure et al. “Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.” Nutrients vol. 12,1 228. 16 Jan. 2020, doi:10.3390/nu12010228
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Uwitonze, Anne Marie, and Mohammed S Razzaque. “Role of Magnesium in Vitamin D Activation and Function.” The Journal of the American Osteopathic Association vol. 118,3 (2018): 181-189. doi:10.7556/jaoa.2018.037
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Zhang, Chengxiang et al. “A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults.” Nutrients vol. 14,24 5235. 8 Dec. 2022, doi:10.3390/nu14245235
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Uysal, Nazan et al. “Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?.” Biological trace element research vol. 187,1 (2019): 128-136. doi:10.1007/s12011-018-1351-9
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Kawai, Nobuhiro et al. “The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus.” Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology vol. 40,6 (2015): 1405-16. doi:10.1038/npp.2014.326
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Bannai, Makoto et al. “The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers.” Frontiers in neurology vol. 3 61. 18 Apr. 2012, doi:10.3389/fneur.2012.00061
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Tarleton, Emily K et al. “Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.” PloS one vol. 12,6 e0180067. 27 Jun. 2017, doi:10.1371/journal.pone.0180067
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National Institutes of Health. “Office of Dietary Supplements – Magnesium.” National Institutes of Health, 2 June 2022, ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
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Scaturro, Dalila et al. “Does the association of therapeutic exercise and supplementation with sucrosomial magnesium improve posture and balance and prevent the risk of new falls?.” Aging clinical and experimental research vol. 34,3 (2022): 545-553. doi:10.1007/s40520-021-01977-x
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Fathizadeh, Nahid et al. “Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome.” Iranian journal of nursing and midwifery research vol. 15,Suppl 1 (2010): 401-5.
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“MAGNESIUM BREAKTHROUGH.” BIOptimizers, https://bioptimizers.com/shop/products/magnesium-breakthrough?pm=subscription&size=60&bundle=1.
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“Caitlyn Gave BiOptimizers 3 Stars. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/60816df9f9f4870900698932.
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“Essential Magnesium.” Organifi, https://www.organifishop.com/products/magnesium.
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“Check out This Amazon Review of Organifi Essential Magnesium Glycinate Supplement for Bone Support and Muscle Health, 150mg, 60 Vegan Capsules.” Amazon.Com, https://www.amazon.com/gp/aw/review/B0C4ZJX5RM/R2X87BSQ5CTK1W?ie=UTF8&ASIN=B0C4ZJX5RM.
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Performance Lab. “Magnesium.” Performance Lab®, https://www.performancelab.com/products/magnesium.
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“Performance Lab.” Trustpilot, https://www.trustpilot.com/review/performancelab.com.
This article appears in Dec 18, 2024 – Jan 16, 2025.