Magnesium: When to take it and what form to choose?

Magnesium is a metal involved in over 600 chemical reactions within our cells. It is essential for energy production, protein creation, DNA synthesis, bones, and the transmission of signals between the brain and the body. It can even improve migraines, depression, blood pressure, blood sugar levels, and the quality of your sleep. Newer studies have also shown that it helps with vitamin D synthesis and may help prevent dementia 1


When is it better to take magnesium?

The timing of magnesium intake can make a difference, especially if you're using it for a specific reason, such as better sleep or recovery after exercise. The best time to take magnesium depends on the purpose for which you are taking it. Specifically, the time of day to take a magnesium supplement can rely on several factors, including the type of magnesium you take, why you're taking it, and even your schedule.2

Many people prefer to take magnesium just before bed for relaxation and better sleep, especially if they are experiencing stress or insomnia. The metal can increase melatonin (the sleep hormone) synthesis. Forms such as magnesium glycinate or magnesium sulphate can help relax the nervous system.

Magnesium is excellent for recovery after exercise. It can be taken post-workout along with fluids or electrolyte-rich snacks.



With or without food? Some forms are best absorbed with food, while others may cause stomach upset if taken fasted. Generally, they are safe to take after eating unless otherwise stated on the packaging.

The most crucial aspect is to take a magnesium supplement consistently. This means choosing a time of day (morning, afternoon, or evening) to take the supplement and sticking to it daily. To do this, consider setting an alarm clock to remind you to take it simultaneously daily.

Which one should you choose? Which one is the most common form of magnesium?

Several forms of magnesium are on the market, and the choice depends on the purpose of use and the body's needs.

Magnesium glycinate: This is a combination of magnesium and the amino acid glycine. It contributes to protein manufacture and is found in many protein-rich foods (fish, meat, dairy, legumes).
Magnesium glycinate is easily absorbed and less likely to cause digestive discomfort, so it's a good option if you have stomach sensitivity.

Magnesium citrate: This is the best-known form of magnesium and is well absorbed. It is found naturally in citrus fruits and various dietary supplements.
It is suitable for treating constipation because of its natural laxative action. In addition, it is recommended to help relieve symptoms associated with depression and anxiety.

Magnesium oxide is most commonly used for short-term relief from uncomfortable digestive symptoms such as heartburn, indigestion, and constipation. It can, however, be used to treat and prevent migraines.

Magnesium Carbonate: Magnesium carbonate is converted to magnesium chloride in the stomach and may offer soothing antacid benefits. It is recommended for the relief of digestive disorders.3

What should I look out for when choosing magnesium?

Pay attention to the bioavailability of the form.

If you have stomach sensitivity, go for forms like glycinate.

Don't forget that dosage matters: The maximum recommended daily dose of magnesium for adults is 420 mg for men and 350 mg for women. 4

If you take other medications or have a chronic disease, consult your doctor or pharmacist before starting. Despite its benefits, magnesium can interfere with the effectiveness of some medications. These interactions can affect how well your body absorbs or processes medications, decreasing efficacy or possibly causing side effects.5

Conclusion

Magnesium is a “silent hero” of everyday health. Whether you want to sleep better, reduce stress, or help your body recover, the correct form of magnesium at the right time can make a difference