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By Rachel Welch
Whether you're looking to boost your energy in the morning or improve your sleep at night, knowing the optimal time to take magnesium is key to maximizing its benefits. Just as timing matters in exercise or sleep, when you take your magnesium supplement can significantly influence its effectiveness.
In its many forms and variety of benefits, is magnesium most effective in the morning or at night before bed? Let’s explore!
Magnesium is a vital mineral that plays a crucial role in numerous bodily functions, including muscle performance, nerve function, bone health, and even mood regulation. It is one of the many electrolytes the body relies on for hydration and plays a pivotal role in our health.
However, with its different forms come different functions, so it’s essential to break down a few of the different types of magnesium and the optimal time to take it.
To address the question of whether or not time of day impacts magnesium's efficacy, it is important to consider its various forms, and the different roles that they play.
With multiple factors to consider here is a helpful breakdown:
Keep in mind your intent for each supplement, and what timing makes sense for you as you consider this guide.
Aspartate is best in the morning, for its energy benefits.
Aspartate works in the body to help break down protein, is easily absorbed, and has proven helpful against fatigue.
Chloride is best at night or taken before bed. Salt and chlorine make up magnesium chloride.
Magnesium chloride is frequently prescribed to treat issues with magnesium deficiency. Its primary function is to boost overall magnesium levels in the body.
Citrate is best in the morning, with food (breakfast or lunchtime). Magnesium citrate is one of the most popularly prescribed varieties due to its helpful benefits.
Citrate binds with citric acid and is highly bioavailable, which means that it is easily absorbed. It helps relieve constipation, as it is a natural laxative.
Glycinate is best at night (one-two hours before bed).
Magnesium glycinate is a popularly prescribed dietary supplement for its ability to help reduce inflammation and manage certain diseases, like heart disease and diabetes. Also easily absorbed, magnesium glycinate has been studied as a remedy for symptoms of depression, anxiety, and insomnia, and is often prescribed in tandem with antidepressants.
Lactate is best a few hours before bedtime, after a meal (reduces acidity and aids digestion)
Commonly used as a food additive by manufacturers, magnesium lactate reduces acidity and also serves as a supplement for the digestive system. This form of magnesium is more digestible than others, so is often recommended for patients with magnesium deficiency, who also are prone to digestive issues.
L-Threonate is best in the morning (may help cognitive performance and mental energy)
L-threonate is another easily absorbed form of magnesium that is studied for its impact on cognitive and brain health. With this relationship, researchers currently speculate that it may help with memory loss and mental health issues, but that has not yet been confirmed.
Malate is best midday after a meal, and before bedtime
Magnesium malate is touted for its fast absorption rate, after a 2019 study confirmed its absorption speed, and strong bioavailability. This form is often helpful at treating digestive issues, and side effects of chronic fatigue syndrome and fibromyalgia.
Orotate is best in the morning, perhaps before a workout
Orotate is known for its heart healthy benefits, as it helps to strengthen cardiovascular tissues. It also is popular among athletes for its benefits to muscle development, and has been studied for its potential to reduce the risk of heart disease.
Oxide is best in the morning, timed according to its laxative properties
Magnesium oxide is one of the more difficult to digest and absorb. Therefore, it is often used as a temporary relief for certain ailments like indigestion, acid reflux, or migraines.
Sulfate is best at night, as a means of relaxing
If you have ever used epsom salt, you have used magnesium sulfate. Commonly used in baths to help sore muscles, magnesium sulfate is a great option for muscle aches or simply to de-stress.
Taurate is best at night due to its relaxation benefits
For benefits to blood sugar and blood pressure, look no further than magnesium taurate. Studies on rodents suggest that magnesium taurate has the ability to drastically reduce blood pressure levels and potentially improve heart health.
Of these multiple magnesium forms, the four most commonly used and prescribed are taurate, citrate, glycinate, and malate.
Overall, research supports that the best time to take any form of magnesium is the same, consistent time of day. If you decide to take some supplements at night and others in the morning for an energy boost, the key is to maintain consistency by taking them at the same time every day.
Also, consider the supplements’ bioavailability and integrity to ensure you receive a high-quality, and safe supplement for your health.
If your intent behind taking magnesium is to find support with sleep or calmness, it would make sense to take magnesium before bed. But how long before bedtime, and does it matter?
A meta-analysis from 2021 helped to narrow this down and confirmed that magnesium health benefits can vary depending on the time of day. Their study measured the amount of magnesium that was secreted, or lost after consumption at varying times of day, and found that the time of day that resulted in the smallest amount of magnesium loss, was between 8:00 pm and 2:00 am.
This could suggest that magnesium is more likely to stay in the body and be absorbed during sleep, but also could be tied to other factors. For example, the fact that sleeping people don’t go to the bathroom (and therefore secrete) their vitamins as much as when awake. According to the Sleep Foundation, it is advisable to take magnesium supplements one to two hours before bed.
Any closer to bed, and the digestion could impair your sleep quality. However, taking it too long before bedtime could leave you too tired, too soon.
Further support for magnesium as a sleep aid comes from a 2021 study that confirmed magnesium’s benefits to sleep via three randomized trials. Where some groups took magnesium, and others received a placebo. They found significant improvements in sleep among those who took magnesium, with those candidates falling asleep nearly 20-minutes faster than the placebo groups. They also found a total sleep time improvement of around 16 minutes for the magnesium groups.
When evaluating your chosen form of magnesium, and any forms it may come with, it’s important to review the potential benefits and side effects. For instance, magnesium citrate and oxide are known to have potent laxative qualities.
Therefore, you may need to plan your consumption of them accordingly, and perhaps avoid taking them right before a long meeting, or even right before bed. One way to combat the laxative side effects is to take your magnesium with food, as compared to on an empty stomach.
Another factor to consider when planning your supplement schedule is that magnesium can have interactions with other drugs and prescribed medications.
Current recommendations involve taking magnesium supplements two hours apart from prescription medications. Check in with your doctor before beginning any new supplement, and research any possible interactions.
Incorporating magnesium into your daily routine can offer a range of health benefits, from enhancing energy levels to promoting restful sleep. However, the timing of your supplementation plays a crucial role in how effectively your body absorbs and utilizes this essential mineral. By understanding the unique properties of each form of magnesium and aligning your intake with your specific health goals, you can ensure you're getting the most out of your supplement.
Remember, consistency is key—taking magnesium at the same time each day can help you achieve the best results. Whether you're starting your day with a boost of energy or winding down for a peaceful night, Health by Principle’s scientifically supported magnesium blend is designed to support your journey to better health.
