Magnesium may sound like the name of a superhero in a Marvel movie, but as you may know from scrolling social media and reading these pages, magnesium is an essential mineral that does many important things for you, including helping your body produce energy, regulating muscle and nerve function, helping with stable blood sugar levels, and it can also help lower blood pressure.
If you’re eager to reap all of the benefits of magnesium, you may have magnesium supplements sitting on your kitchen counter right now. And you may also be wondering: When is the best time to take magnesium supplements? We went straight to the experts to get the 411 on this important nutrient—here’s the best time to take magnesium supplements.
Meet the experts: Keri Gans, R.D., author of The Small Change Diet; Marie Ruggles, R.D., nutritionist and author of Optimize Your Immune System.
Benefits of Magnesium
There are so many magnesium benefits, as this mineral is an important component of bone, muscles, soft tissues, and organs. “Magnesium is responsible for a host of functions in your body including regulating blood sugar levels, nerve and muscle function, lowering blood pressure, and bone health,” says Keri Gans, R.D., author of The Small Change Diet. There are several types of magnesium that may provide different benefits.
Preventing Migraine
A recent review found that taking 500 mg of magnesium oxide may be a safe and effective way to prevent migraine in some people, possibly due to magnesium’s anti-inflammatory effect and how it impacts the nervous system.
You should always talk to your doctor before taking any new supplement, as they can make sure it won’t interfere with any medications you may be taking, and they can also recommend the right dose for you.
Constipation Relief
If you’re backed up, magnesium oxide or magnesium hydroxide (the active ingredient in products such as milk of magnesia) might be able to help. Studies suggest that magnesium oxide may have a laxative effect and soften stools to make them easier to pass.
Reducing Stress and Anxiety
More studies are needed, but some research suggests that magnesium may be helpful in reducing anxiety. And since magnesium plays a role in nervous system regulation, it may also help reduce stress by affecting levels of stress hormones like cortisol, according to Cleveland Clinic.
Easing Muscle Tension
Magnesium plays a role in muscle health and function. In particular, it may help ease muscle tension or regulate contractions to help prevent cramps, making it potentially helpful in recovering from exercise.
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Getting Better Sleep
Magnesium plays a role in relaxing both your nervous system and muscles, which is why it might be a good way to prime your body for sleep. “For improving sleep, magnesium glycinate can be taken up to two hours before bed,” says Marie Ruggles, R.D., nutritionist and author of Optimize Your Immune System.
When Is the Best Time to Take Magnesium?
It depends. You don’t necessarily need to take it at an exact time of day to get benefits. “The best time to take magnesium is whenever you will remember to and then be consistent with it daily,” says Gans.
Still, you may want to set your “supplement time” according to the magnesium benefit you’re after. For instance, if you’re hoping that a magnesium supplement will help prevent migraine, it could make sense to take it in the morning; however, if you’re after magnesium’s potential relaxation benefits to get better sleep, it obviously makes more sense to take magnesium at night.
Should You Take Magnesium With Food?
It’s a good idea (though not required) to take magnesium with food, as some people experience an upset stomach or GI distress when taking vitamin supplements. Taking magnesium supplements with a snack or meal may help prevent GI discomfort and also improve absorption, says Ruggles.
Who Should Not Take Magnesium Supplements?
Some common medications that magnesium may negatively interact with include: some antibiotics, bisphosphonates (to treat osteoporosis), diuretics, and proton pump inhibitors (to treat reflux), according to the National Institutes of Health (NIH). You should always check with your doctor before taking any supplement to make sure it won’t interfere with your medications or negatively impact any health conditions.
The Bottom Line
Remember to always talk to your doctor or a dietitian before taking any new supplement; they can give you brand recommendations and recommend the right dose for your personal health needs.
When choosing a supplement brand, reach for ones that are third-party tested; because supplements are a largely unregulated industry, having this designation ensures that what the label says is what’s actually inside your supplement, explains Cording.
Melissa Prest, R.D., D.C.N. is a registered dietitian nutritionist and holds a Doctor of Clinical Nutrition degree from Rutgers University. Melissa owns Kidney Nutrition Specialists, a nutrition practice dedicated to helping individuals living with chronic kidney disease, and is the Foundation Dietitian for the National Kidney Foundation of Illinois where she focuses on disease prevention, health education, and nutrition consultation.
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