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Magnesium is one of the most essential minerals for hundreds of bodily functions. Yet, according to surveys, many American adults are still not getting enough magnesium needed. A lack of magnesium in the body can lead to fatigue, poor sleep quality, and muscle cramps, making it crucial to ensure you’re getting enough of this vital nutrient. Thus, this article will discuss the benefits of magnesium, the best time to take magnesium supplements, and tips on how to take them.
What is Magnesium?
Magnesium is an important mineral that is responsible for over 300 bodily functions in the body. Its main role is to help support adequate nerve and muscle functioning and maintain energy production. It is also crucial in maintaining a strong immune system, strong bones, and good heart health [1], [2], [3].
It can be found in many healthy foods such as pumpkin seeds, chia seeds, spinach, black beans, brown rice, baked potatoes, edamame, soy products, avocado, yogurt, and bananas [4].
Role of Magnesium for Sleep
Magnesium is one of the most essential minerals for numerous enzyme reactions to take place. While the science is still not clear, certain studies suggest that magnesium may play a role in improving sleep quality by regulating the GABAergic system. This is done by binding to GABA neurotransmitters and activating them to calm the nervous system [3]. Magnesium can also inhibit the N-methyl-d-aspartate receptor for muscle relaxation.
A study that was aimed at examining the effects of dietary magnesium deficiency on plasma melatonin levels in male rats found that there was a significant decrease in levels after four weeks [5]. Other studies also showed that magnesium supplementation can decrease serum cortisol levels in older adults and calm the nervous system down. Thus, improving symptoms of insomnia [6].
When is The Best Time to Take Magnesium?
According to experts, magnesium can be taken at any time of the day with or without food. However, it can also change depending on your purpose for taking it [7], [8].
For example, if you are taking magnesium due to deficiency issues, you may choose to take it any time throughout the day.
Best time to take magnesium for sleep
If you are taking magnesium for sleep, the best time to take it would be at night before you head off to bed. Magnesium glycinate is said to help alleviate anxiety and support better sleep quality as it induces a calming effect on the body.
Best time to take magnesium for migraines
Experiencing a throbbing headache is not a pleasant feeling for anyone. If you find yourself experiencing a bad migraine, you may want to consider taking magnesium supplements in the morning and taking it consistently.
Besides these, it is also important to be aware of potential interactions that magnesium can have with other medications. If you are on any long-term medications or supplements, it is best that you leave a time gap between these medications and your magnesium supplements.
Taking magnesium for constipation issues
For those who face constipation issues, taking magnesium citrate or magnesium oxide may act as a relief due to its laxative and stool-softening properties. If you are taking such supplements, you are highly recommended not to take it on an empty stomach as you’ll likely be going to the toilet very often, losing water in the process.
Benefits of Taking Magnesium Supplements
Taking magnesium dietary supplements may help with certain health conditions such as sleep issues, constipation, or migraines. Apart from that, some of the main benefits of taking them include [9]:
- Maintaining a healthy heart rhythm
- Supports good bone health and maintains bone density
- Helps to regulate blood sugar levels
- Reduces stress and anxiety levels
- Aids in muscle recovery
- Supports good immunity
Potential Side Effects and Drug Interactions
While magnesium supplements work by treating conditions such as magnesium deficiency, constipation, sleep quality issues, and more, too much magnesium can cause diarrhea, nausea, cramping, low blood pressure, and muscle weakness in some people [10].
You should also avoid taking it alongside other supplements or medications as it could reduce the efficacy of the magnesium or cause adverse effects. When taking magnesium supplements, you should avoid taking them in conjunction with proton pump inhibitors (PPI), diuretics, psychotropic drugs, opioids, neuromuscular blockers, antacids, and antibiotics [11].
What is magnesium deficiency?
Magnesium deficiency also known as hypomagnesemia, is a condition in which the amount of magnesium in your body is less than what is normally required. Low magnesium levels can lead to symptoms such as fatigue, muscle spasms, muscle weakness, convulsions, or abnormal eye movements.
Typically, this is treated by taking certain medications to relieve symptoms, taking oral magnesium, or using IV fluids [12].
How to Take Magnesium?
By now, we know the many benefits that magnesium supplements can bring to us. To maximize its benefits, here’s how you can take it:
- Choose the right type of magnesium: Different types of magnesium can have their own benefits so you should choose the right one for the problem that you’d like to address. (E.g. magnesium glycinate for sleep, magnesium citrate for sleep and digestion, magnesium chloride for magnesium deficiencies).
- Recommended dosage: In general, the recommended magnesium intake is between 400-420 mg/day for adult men and 310-320 mg for adult women. However, this may differ depending on purpose and age [13].
- Determine when to take them: You can choose to take magnesium at any time of the day with or without food. However, if it’s for sleep, you are recommended to take it 30-60 minutes before bedtime to promote relaxation. Taking it with food can increase absorption as well.
Conclusion
Magnesium is an essential mineral with numerous health benefits, from supporting muscle function and heart health to improving sleep quality and reducing stress. The best time to take magnesium depends on your specific health goals—whether it’s for better sleep, migraine relief, or digestion.
Besides taking supplements, you may also want to consider natural sleep solutions like ShutEye® app. ShutEye is a patented sleep-tracking app that analyzes your sleep patterns and offers personalized sleep tips to help you improve sleep quality. Try it now for FREE.
