Post Contents [hide]
Magnesium is one of the most well-known dietary supplements, with many well-studied benefits and side effects. But its effect, with long-term use, also depends on the time of day you take it. For cramps, muscle and joint pain, easier falling asleep and restful sleep, or for energy, for regulating blood pressure and against nausea – the time you take the supplement determines its strength.
Magnesium is a mineral involved in every major biological process, such as the synthesis of nucleic acids and proteins, and energy production in cells. It helps maintain normal muscle and nerve function, keeps the heart rhythm stable, and takes part in building bones. About half of the body's magnesium stores are in the cells of tissues and organs, while the other half is combined with calcium and phosphorus in the bones. Only 1% of magnesium is found in the blood.
Long-term intake is needed for it to work
Whether you take magnesium to improve your mood, reduce anxiety, or improve sleep quality, the benefits of magnesium supplements are tied to their long-term use. A study of 130 people with migraines found that taking a magnesium-containing supplement reduced migraine frequency and reduced migraine days over the course of the 3-month study.
Another study notes that magnesium intake improved depression symptoms in 112 adults, with noticeable benefits appearing after 2 weeks. 46 adults took 500 mg of magnesium daily for 8 weeks and reported less insomnia and an increase in total sleep time.
Magnesium can be taken at different times of the day, but it's important to build a habit and stick to it for it to have an effect.
Magnesium in the morning or afternoon for energy
If you take magnesium in the morning, it will help you stay in shape and energized. It's not a stimulant and won't stop you from yawning, but it will help you avoid losing your tone.
If you exercise, the need for magnesium is even greater. When you sweat, you lose the mineral and electrolytes through your sweat. Magnesium before or after a workout supports physical recovery.
Magnesium doesn’t „go well“ with coffee or tea
Dr. Carolyn Dean, author of the book „The Magnesium Miracle“, says that coffee draws magnesium out of the body. Coffee is a diuretic, and if you drink it together with a supplement tablet, your body will have a harder time absorbing the mineral. That's why it's recommended to wait a while after your morning drink before taking magnesium, or to take it in the afternoon.
Magnesium with food
You can decide whether to take magnesium during a meal or before it – this doesn't significantly affect its absorption if you don't have stomach issues. But if your stomach bloats, or you suffer from constipation, gas, or acid reflux, magnesium can slow down digestion. Possible side effects include nausea and diarrhea. So look for a magnesium supplement that contains glycine or has a stomach-friendly formula.
Magnesium for a „good night“
Magnesium is not a sedative and won't make you fall asleep instantly. It's taken 1-1.5 hours before bedtime and calms the muscles and nerves, supporting the release of melatonin. You can pair it with herbal tea, meditate, or relax without devices to boost the supplement's effect.
Important note! Dr. Dean advises in an article on https://naturalcalm.ca/: „Magnesium inhibits the absorption of iron and antibiotics such as tetracycline, ciprofloxacin, vancomycin, isoniazid, chlorpromazine, trimethoprim, nitrofurantoin, and sodium fluoride. Take these medications two to three hours before or after magnesium supplements. Remember that high levels of zinc (142 mg/day) in supplement form can reduce magnesium absorption. If you take zinc at this high dose, take it a few hours before or after your natural calm“.
