Magnesium is a vital mineral that plays a role in many aspects of your health.
Studies have shown that it may help improve blood sugar control, prevent migraines, reduce blood pressure, assist muscle function, and protect again mood disorders.
While it is possible to obtain adequate magnesium through the diet, deficiency and low levels are still common, so supplementation is sometimes necessary.
This article intends to determine when the best time is to take magnesium to maximize its benefits and effectiveness!
Key Takeaways
- Magnesium plays a central role in bone health, muscle function, cardiovascular health, glucose control, and mood support, yet low intake is still common.
- There is no single “perfect” time of day to take magnesium; the most important factor is taking it consistently in a way that fits your routine.
- If you are using magnesium as a general health nutrient, taking it as part of a daily multivitamin is a simple way to cover foundational needs.
- When using magnesium as a sleep aid, taking it in the evening before bed can help relax muscles, calm the nervous system, and prepare you for better rest.
An Introduction to Magnesium
Magnesium is a key mineral involved in many important processes and structures in the body.
It is required for the proper growth and maintenance of bones, nerve function, muscles, and many other parts of the body. Low magnesium levels have been linked to diseases such as osteoporosis, high blood pressure, clogged arteries, heart disease, and diabetes.
Magnesium may also be effective for:
- Strengthening bones and protecting against osteoporosis
A plethora of research has suggested associations between magnesium intake and bone mineral density in both men and women. Magnesium is involved in bone formation through the role it plays in bone turnover and potentiating vitamin D.
Magnesium also helps to keep our muscles strong and healthy, which also helps prevent fractures in the older population.
- Helping with depression and anxiety
Magnesium is known to have a mood-improving effect, both with and without the use of antidepressant medication.
- Lowering blood pressure
Magnesium may help regulate blood pressure in those with hypertension. It has also been linked with a reduced risk of strokes due to the many other cardiovascular benefits.
- Alleviating headaches and migraines
This one may have something to do with the regulation of blood pressure, though magnesium deficiency has been shown to play a part in the development of migraines and headaches.
- Improving sleep
Magnesium may be a useful sleep aid due to its effects on quieting the nervous system and helping to relax muscles. You may find it listed as an ingredient in certain natural sleep aids for this very reason.
The Best Time to Take Magnesium
Magnesium supplements can be taken at any time during the day, as long as you can take them consistently. For some, taking supplements first thing in the morning is often the go-to timing, while others may take them with their evening meal, or just before bedtime.
Ultimately, it all depends on when you best remember when to take them.
However, when taking magnesium as a sleep aid, it may be more beneficial to take it in the lead-up to bedtime to help relax muscles and quiet the nervous system.
How to Take Magnesium
If you are taking magnesium as a general supplement to boost your levels, it would be best to take it as part of a multivitamin. Our top pick is Performance Lab NutriGenesis Multi, which offers full foundational whole-body health support.
If you are seeking a sleep aid containing magnesium, our top pick is Performance Lab Sleep, containing a blend of melatonin, L-tryptophan, and magnesium to help relax muscles and enhance nightly cell renewal for revitalized next-day performance!
The Bottom Line
Magnesium is one of the most important nutrients needed to support many bodily functions and overall health.
Supplementing with magnesium has been shown to help strengthen bones, alleviate headaches and migraines, improve sleep, lower blood pressure, and possibly help with mood disorders.
The best time to take magnesium largely depends on what you are taking it for, either as a sleep aid or a general health supplement. Either way, taking it at a time of day when you consistently remember to take it would be the most beneficial approach!
