The Internet is buzzing about magnesium supplements: the benefits of taking magnesium, the different types of magnesium that are available, and how to time your supplements to maximize the benefits. But before we get into the latter, it’s important to recognize that while there’s a time for magnesium, there’s also a place for it. And that doesn’t always have a place in your supplement routine.
“Influencers and health coaches have overstated the need for supplementation,” says Maddie Pasquarillo, MS, RD. “Most people can get enough magnesium through food without making drastic or expensive changes to their diet, and we should encourage this before asking everyone to supplement.” In fact, there are several common magnesium-rich foods that can easily cover the 400-420 mg intake that the National Institutes of Health recommends for men over the age of 19.
Of course, if for whatever reason you’re not able to get enough magnesium through your regular diet, supplements can help. And, in that case, you’ll want to make sure you’re aware of the best time to take magnesium, whether you should take it with or without food, and any other considerations that may help you get more bang for your buck. So here’s everything you need to know.
Your body doesn’t care what time you take magnesium
According to Pasquariello, it’s far more important that you’re getting enough magnesium than what time of day you’re taking it. “We don’t have abundant evidence to suggest that scheduling your magnesium at a specific moment of your day makes a huge difference for most people,” she says.
That said, it makes sense that the more easily absorbed form of magnesium would have effects more quickly – something to consider if you’re taking magnesium specifically for your sleep. “For easily absorbed forms of magnesium that have a slight relaxing effect, such as magnesium glycinate, taking it before bed may be most effective,” says Pasquariello.
Similarly, the specific type of magnesium you are taking may also have side effects that may affect how well you take it. “Many people like to take magnesium with their morning meal, especially because some forms — especially those that are mild laxatives — can cause immediate digestive changes that you don’t want right before you go to bed,” says Pasquariello. “On the other hand, some people find that the effects of reducing constipation are best felt after a good night’s sleep. So it may require a little trial and error to find what works best for you.”
If you are deficient in magnesium, consistency is more important than timing.
Magnesium deficiency can be difficult to diagnose, because most of your body’s magnesium is not found in the blood. While urine testing and other diagnostic avenues can help you and your doctor get a handle on your magnesium levels, Pasquarillo recommends that people who are concerned about their magnesium intake start with a simple dietary audit.
“If you’re not getting enough magnesium, as revealed by an audit of your diet or testing, your physician will likely recommend a daily supplement, but it’s important to only take a supplement when you know you need it,” she says.
If you really need a magnesium supplement, consistency should be your main priority. While a handful of specific supplements, such as high-dose vitamin D or iron, can be taken once or twice a week, magnesium supplements must be taken daily. “Like most supplements, it’s not rich in magnesium,” says Pasquariello. “If you’re not getting enough through your diet and you can’t manage it by making dietary changes, just taking a magnesium supplement once a week or whenever you remember will not be enough.”
