There are a host of reasons that people may show signs of low magnesium, from certain health conditions to simply not eating enough vegetables. While the drugstore aisle holds many different types of magnesium supplements to choose from, magnesium glycinate is one of the most popular. But when is the best time to take magnesium glycinate to maximize the benefits?
As the name suggests, magnesium glycinate combines magnesium with glycine, a non-essential amino acid with antioxidant properties. That pairing makes it gentler on the digestive system than other types, so you may be less likely to deal with unpleasant gastrointestinal side effects.
Meet the experts: Helen Tieu, R.D., a registered dietitian and the founder of Diet Redefined; Eileen Wang, M.D., the co-founder of Modern Menopause; Meridan Zerner, M.S., R.D.N., a registered dietitian nutritionist in Dallas.
Not only is magnesium glycinate one of the most well-tolerated forms of magnesium, but research shows it is also one of the most easily absorbed. For this reason, magnesium glycinate is a favorite for people who need to raise their magnesium levels but worry about stomach upset. The glycine component may also add a calming effect of its own (more on this later), which is why this form is especially popular for supporting sleep, easing stress, and relaxing tight muscles.
Despite how much we rely on magnesium, the National Institutes of Health (NIH) says that nearly half of Americans may not be getting enough of it on a daily basis. The recommended daily amount of total magnesium for women is about 310-320 milligrams (mg) and 400-420 mg for men. Fortunately, a lot of that can come from healthy eating. Spinach, yogurt, and even dark chocolate are all foods high in magnesium that are easy to add to your diet. But if you do need to supplement, and have received the all-clear from your doctor to do so, the following guidelines on when and how to take it may help you maximize the benefits.
When to take magnesium glycinate
The best time to take magnesium glycinate depends largely on what benefits you’re hoping to get, according to Helen Tieu, R.D., a registered dietitian and the founder of Diet Redefined. For those taking magnesium to improve sleep, Tieu recommended taking it 30-60 minutes before bedtime. “It helps to calm the nervous system, relax muscles, promote the production of melatonin, and reduce cortisol,” Tieu explained.
If you struggle with falling asleep or staying asleep, taking magnesium glycinate “along with other good sleep hygiene habits” can help “some people experience a better night of sleep,” said Meridan Zerner, M.S., R.D.N., a registered dietitian nutritionist in Dallas.
However, others may actually benefit more from taking it in the morning. In addition to the similar calming effects it has when taken at night, Tieu noted that “magnesium can help with muscle cramps, migraine prevention, anxiety, bone health, blood sugar control, and mood regulation—and fill in any gaps that your diet may be missing.”
Sometimes those relaxing effects can go too far, though. “If you feel sleepy after daytime supplementation,” Tieu said, “it may be best to take it at night.” The time at which you remember to take it and feel the best afterwards is likely the best time for you.
Do you need to take magnesium glycinate with food?
Magnesium glycinate is well absorbed and generally gentle on the stomach, but you’ll likely get the most benefit if you take it alongside a meal. Pairing it with food not only improves absorption but also helps reduce the chance of digestive upset.
“Magnesium glycinate is highly bioavailable and much gentler on the stomach than other forms, but it can still lead to digestive issues when taken on an empty stomach,” said Eileen Wang, M.D., the co-founder of Modern Menopause. This will vary from person to person—if you don’t experience GI symptoms and want to take it before bed on an empty stomach, feel free to do so.
Potential medication interactions and side effects to know
As helpful as magnesium glycinate may be, it’s not for everybody. At the very least, people should be aware of the potential for adverse reactions when combined with certain drugs. The last thing you want is to take magnesium to improve your health only to discover it negates the effects of prescription medication or interacts dangerously with another supplement.
Magnesium may interact with the following medications, according to the NIH:
- Antibiotics: Magnesium may reduce the absorption of certain antibiotics, such as tetracyclines and fluoroquinolones.
- Osteoporosis medications: Bisphosphonates, which are used to treat bone loss, may not be absorbed properly if taken too close to magnesium.
- Thyroid medications: Levothyroxine may be less effective when combined with magnesium.
- Muscle relaxants: Since magnesium itself relaxes muscles, combining it with prescription muscle relaxants may be too much.
- Diuretics and heart medications: Certain diuretics and cardiovascular drugs may alter magnesium levels in the body.
- Proton pump inhibitors (PPI): Some patients taking this class of drugs (often for acid reflux) for long periods of time, per the NIH, saw low magnesium levels. Though in many cases they returned to normal with supplementation, in 25% of cases they did not, and those on the PPI had to stop the medication.
It’s important to consult your healthcare provider before supplementing with magnesium glycinate if you’re already on any medications that could cause an interaction. Sometimes, it’s just a matter of spacing doses out properly or monitoring for adverse effects, but it’s best to keep yourself and your doctor informed.
Meanwhile, the main thing to watch out for when supplementing with magnesium glycinate is simply overdoing it. “High doses of any form of magnesium could have GI side effects,” Zerner noted.
At higher doses, magnesium supplements may trigger diarrhea, nausea, or abdominal cramping as the body’s way of flushing out the excess. On rare occasions, taking very large amounts of supplemental magnesium can lead to more serious issues, such as low blood pressure, irregular heartbeat, or muscle weakness, particularly in people with kidney disease who can’t clear magnesium efficiently, according to research in Advances in Nutrition.
The tolerable upper intake level is considered to be 350 mg of supplemental magnesium (not including magnesium found naturally in food or drinks), although levels generally have to get very high (likely around 5000 mg or more daily, per the NIH), to reach the point of full-blown magnesium toxicity.
The bottom line
According to Tieu, what matters most is finding a routine that works for you. “If taking it during the day helps you to stay more consistent with it, that would be advised,” she said.
With the recommended dosage for women at around 320 mg daily, Zerner suggested taking note of what you eat, increasing magnesium-rich foods, and adding in a smaller supplement amount—around 200-250 mg to start.
Still, checking in directly with your healthcare provider before starting a new supplement is always smart, especially if you take prescription medications or have underlying health concerns. They can help you decide on the right dose, the right timing, and whether you even need to supplement at all.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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