When to take magnesium – in the morning or evening?

David

As is it well known - a dietary supplement does not just have to be different kinds of protein. Nowadays, this market is incredibly developed, and products strictly for athletes can even be found on supermarket shelves. That’s why it is sometimes worth finding out more about other supplements as well. For this reason, I will present here some information about what magnesium is, where we find it, how much we need it and when it is the best time to take it.


Magnesium - basic information

Magnesium is a mineral that we find in many foods, drugs and, of course, dietary supplements. It is important for many biochemical reactions in our body, like:

  • protein synthesis
  • regulation of blood pressure
  • testosterone secretion
  • the activity of muscles and nervous system

It also affects the active calcium transport between the cell membranes of our body. This is especially important because it affects the functioning of our nervous system (conduction of nerve impulses), muscle contraction and maintenance of normal heart rhythm. An adult person contains about 25g. magnesium in the body, where most are found in bones of the skeletal system. About 1% can be found in the blood. Optimal magnesium level in our body is mainly controlled by our kidneys.

Most important magnesium benefits
Most important magnesium benefits

Magnesium - recommended intake

In the case of an adult male, we are talking about 400-410 mg of magnesium a day, for the women, this number is slightly lower and is 310-320 mg of magnesium per day. It is worth noting that during the day we get rid of about 120 mg of magnesium from the body with urine. In the case of a low level of this mineral, of course, the excretion rate is highly alleviated.

Magnesium - where we will find it?

It is important to know the source of our mineral as well. One of the more obvious ways to obtain magnesium is food. We will find it especially in various vegetables like:

  • spinach
  • legumes
  • all kinds of nuts

In addition, we also have meat and fish which also contain a significant amount of magnesium. However, those are much smaller amounts than for plants. Of course, we also can not forget about dietary supplements. In this case, we find various forms of magnesium, like:

  • magnesium oxide
  • magnesium citrate
  • magnesium chloride
  • magnesium aspartate

It is worth noting that according to researches, it is best to choose nutrients that dissolve well in liquids. For this reason, for example, you can choose magnesium aspartate, which is absorbed into our body much better than, for example, magnesium oxide.

When to take magnesium

It is worth noting that daily magnesium intake should always be maintained. Cases of deficiency of mentioned mineral occur very rarely because our body responds appropriately and reduces the amount of how much we get rid of it with the urine. However, in the case of a long deficiency, we may encounter muscle cramps or irregular heart work called arrhythmia. However, if someone is basically healthy then he should not worry about it and at most should work on his diet to maintain its appropriate intake.

Magnesium in the morning or evening?

This is a very interesting question because one could say that it is best to just take a supplement, no matter what time it is. However, there are some studies that suggest taking it in the evening because it can affect the quality of our sleep and help to relax.

Summary

Magnesium is a mineral that we should take every day, regardless of its source (supplement or food). Magnesium deficiency is obviously not something that threatens a normal, healthy person. Nevertheless, you should be careful because its actions are very important for our body.

Tags: magnesium, magnesium timing, when to take magnesium

18 Comments

  1. Avatar

    Which type of magnesium is best for leg cramps at night? I am now having Magnesium Citrate . Gold Health Super Magnesium 2 tablets for muscle relax and sleep, but still get cramps in my legs sometimes usually at night. It is Magnesium 1000 with cofactors Vit B6, Selenium, Vit D. I have been taking these for a long time. I notice that there are several types of Magnesium on your site. The amount of Citrate is 453mg , and also Orotate 78mgs, and Aspartate 68mgs. I am an almost 80 year old female who does eat spinach and eat nuts and seeds with my breakfast every day.

  2. Avatar

    I like this web site. Answered my questions in easy terms.
    Great website

  3. Avatar

    Thank you ..I have trouble sleeping and bad leg cramps have been regular Magnesium from the vitamin counter and have been sleeping better and not have leg cramps.

    • David

      Love to hear that you feel better!

      Wish you all the best!

    • Avatar

      Hello Rose, at what time during the day, have you been taking the capsules, in order to encourage less cramps and a better nights sleep ? Thanks

  4. Avatar

    Do you have to be careful what you eat with the magnesium supplement? Like dairy products? I’m looking to get for my Son, who has ADHD, however he has a lot of dairy, so I’m not sure how to do this. Thanks

    • David

      Hello Nyssa,

      In case of any specific medical condition we highly suggest contacting with the doctor before supplementation.

      Yet, according to the studies, it can even be more beneficial because magnesium improves the calcium absorption from dairy products.

  5. Avatar

    Does magnesium have absorption limits… like calcium (something like only 200 mg can be absorbed at a time)… I experienced irregular heart rhythm after taking not a lot of vitamin D… (Many months ago I took a rather high dose before so I don’t know if this affects anything (I’m also concerned about my kidney health because of this… ) I took two capsules…then wanted to take more…however…is it something like take Xmg twice daily? I want to up my dosage but… that sounds dangerous and possibly inefficient…

    • David

      Hello Zoe,

      It all depends on the dosage and the form of magnesium. The optimal dose of magnesium is 375 milligrams per day. You should look on the label to figure out how many capsules to take – every product have a different dosage of substance in the capsule so we cannot give one clear answer.

      You can also try taking magnesium in the powder form – it can be cheaper and more comfortable to take rather than capsules – https://www.mz-store.com/minerals/mz-store-magnesium-citrate-300-g

  6. Avatar

    Can magnesium help to control psoriasis? I have had this condition for over 25 years and do not want to take prescription medication for it.

    • David

      Hi Susan,

      Magnesium can technically help, but as always in case of specific medical conditions, we suggest consulting supplementation with a doctor.

      Wish you all the best!

  7. Avatar
    SJ Barnett

    My 17 year old daughter has severe learning disabilities with ADHD. She is very small and weighs about 38kg. I have been told magnesium may settle her more (especially night time).
    She is otherwise healthy.
    What type of magnesium would you suggest and what dose?

  8. Avatar

    Hey! Thank you for sharing! I currently experience frequent tension headaches (that sometimes turn into migraines). I know most articles say it does not matter. My tension headaches can occur in the morning but generally happen in the late afternoon/early evening. Do you recommend a specific time of day to take my magnesium supplements? I have been recommended to take Magnesium 500mg once a day.

    • David

      You should take it after a meal for higher bioavailability and avoid stomach upset.

      Take care of continuous supplementation. If that will not help, try using Magnesium L-Threonate in the evening, 30 minutes before the sleep.

      Feel free to ask if you would have any more questions, Chris!

  9. Avatar

    Hi I’m got the 2 in 1 magnesium and calcium can I take it before bed

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