The best time to take magnesium ranges from in the morning to right before bed, depending on what the mineral is paired with. Both the supplement’s effectiveness and absorbability can be significantly impacted by its quality.
Magnesium is a vital mineral that plays a role in numerous aspects of your health.
In fact, research suggests that it may aid in better blood sugar regulation, migraine attack prevention, blood pressure reduction, and depression protection.
The recommended daily intake (RDA) for adults for magnesium is between 310 and 420 mg per day. This amount is sufficient for almost all healthy people. While the majority of people can fulfill their nutritional needs solely through food sources, supplements might be required in some circumstances (5Trusted Source).
In order to maximize magnesium’s effectiveness, this article can help you choose the best time to take it.
Table of Contents
Does the Time You Take Magnesium Matter?
The results are unaffected by the time of day, but consistency may be. For instance, one study tracked individuals over three weeks of magnesium supplementation, showing that the supplement improved exercise performance by decreasing the subjects’ accumulation of lactate. It is best to take your magnesium supplement at the same time every day to maintain healthy levels. If you establish a routine of taking it at the same time each day, it might be simpler to remember.
Should Magnesium Be Taken With a Meal?
Despite being generally well tolerated, magnesium supplements may cause a number of negative side effects.
Constipation, nausea, and vomiting are some of the most typical adverse reactions to magnesium supplements (9Trusted Source).
Magnesium supplements taken with food may be able to help you avoid experiencing any of these side effects (10).
To find out the best course of treatment for you, however, if symptoms continue, think about speaking with a dependable healthcare professional.
SUMMARY
Supplementing with food while taking magnesium can lessen the risk of experiencing side effects like vomiting, nausea, and diarrhea.
Should I Take Magnesium Or Melatonin?
Some people may find that magnesium makes it easier for them to fall asleep and encourages more restful sleep. In fact, magnesium may aid melatonin production that occurs naturally within the body. Given this, you might be unsure if it’s okay to take supplements for both. Taking extra melatonin along with magnesium can hasten sleep onset and improve the quality of that sleep. Magnesium and melatonin supplements can usually be taken together without any problems, though you should always talk to your doctor before changing or combining your dosage.
Possible Interactions
Magnesium supplements have the potential to interfere with the absorption of a number of other types of medications, which could decrease the effectiveness of those drugs.
Your risk of magnesium deficiency may also increase if other medications cause an increase in the excretion of magnesium through urine.
To help maximize effectiveness, it is recommended that antibiotics be taken at least two hours before or four to six hours after magnesium supplements.
Bisphosphonate users should take magnesium supplements at least two hours before or after other medications to prevent bone loss.
A healthcare provider should also be consulted if you’re taking proton pump inhibitors or diuretics to determine the best schedule for your supplements (5Trusted Source).
SUMMARY
The timing of when you take the supplement may need to be adjusted because magnesium can interact with some medications.
Benefits of Magnesium
Increasing your intake of magnesium is as simple as adding supplements to your daily routine. Men should take between 400 and 420 mg, while women should take between 310 and 320 mg. Check the label before buying because there are several different forms of magnesium available. The forms of magnesium that the body can absorb the fastest are magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride. A doctor or pharmacist can provide advice if you’re unsure which medication to take. Even a small amount of magnesium can provide noticeable health benefits, such as:
- Improved sleep: Try magnesium if you have trouble falling asleep. Maintaining stable magnesium levels can aid in body relaxation and promote deeper sleep. Additionally, magnesium aids in preserving normal levels of GABA, a neurotransmitter that impacts sleep.
- Better heart health:Magnesium is essential for preserving a healthy heart rhythm because it regulates muscle function. Additionally, it balances blood pressure levels and has been shown to lower mortality rates in those at high risk of cardiovascular disease.
- Stronger bones: Magnesium can help increase bone density and lower the risk of bone loss as you age. This is especially helpful for postmenopausal women who are at greater risk for osteoporosis.
- Lower stress levels and enhanced mood:If you experience frequent stress and anxiety, your magnesium levels may be low. A daily dose can help maintain mood stability and control your body’s stress response system.
Does Magnesium Have An Immediate Effect?
For you to start reaping the benefits of a magnesium supplement, it may take a few days to several weeks. However, it’s important to exercise patience rather than increasing your magnesium dosage. Indeed, taking more magnesium won’t lead to quicker or more obvious effects. Instead, taking too much magnesium may result in nausea or other unfavorable side effects. Additionally, it’s crucial to take an easily absorbed magnesium supplement. Care/of uses natural and sustainable sources of magnesium sourced from Irish seawater, which is known to be very absorbent.
Is There Anything You Shouldn’t Take With Magnesium?
Most types of food can be consumed with magnesium. Phytic acid and oxalic acid are both known to interfere with absorption, so you may want to avoid taking it with grains and other foods that contain them.
It’s crucial to be aware that some medications shouldn’t be taken with magnesium, though. The mineral is blocked from being absorbed by some antibiotics, blood pressure medications, and hormone therapies. It’s crucial to talk to your doctor about any prescription medications you’re taking. Waiting a few hours after taking your medication before taking your supplement could be the answer.
FAQs
What Foods Contain Magnesium?
Magnesium-rich foods include whole grains, green leafy vegetables, bananas, beans, nuts and even dark chocolate. Many people can fall short of getting enough magnesium in their diets because they don’t consume enough fresh fruits, vegetables, and whole grains. To avoid a lack of magnesium, a supplement may be useful.
Does Magnesium Make You Sleepy During the Day?
Although magnesium is frequently used to support sleep, it is not known to contribute to daytime fatigue. It’s best to take your magnesium supplement an hour or two before bedtime, though, to get the most out of it for better sleep.
The Bottom Line
Some of their negative effects may be reduced by taking magnesium supplements with food.
If you’re taking certain types of medications, like antibiotics or bisphosphonates, the timing could also be crucial.
However, consistency in supplementation each day is more crucial than timing because the advantages of magnesium supplements are linked to long-term use.
Read about Is It Safe To Take Melatonin Every Night?