When is the best time to take magnesium supplements?

Magnesium supplements can be taken any time of the day and depending on what you’re consuming them for, certain times may be more beneficial for your health. Viridian nutritionist James Pugh explains how to get the most from your magnesium supplement.

Magnesium is an essential mineral, known as the Spark of Life, and used for many processes in our body from energy production to heart health, supporting with anxiety, aiding sleep and more. We’ve created a handy guide which answers the most frequently asked questions on magnesium supplements.

When is the best time to take magnesium for sleep, anxiety or energy?

The time of day we take magnesium can depend on the benefit we hope to achieve from it. To get the full effects throughout the day for energy or anxiety it is best taken in the morning with food or even added to drinks and sipped throughout the day. It is thought that circulating magnesium levels peak 4 hours after supplementation.

The liquid ionic form of magnesium can be added to drinks and taken in this way. Whereas magnesium bisglycinate is a form which is typically associated with aiding sleep, so is best taken in the evening to get the full effects.

Should I take my magnesium supplement with food?

Magnesium is a supplement that can be taken daily to help prevent deficiency. We often recommend taking it with food, to aid the absorption of the mineral. Therefore, taking magnesium with a main meal can help to achieve optimal absorption to gain the desired benefits. Taking ionic magnesium in a liquid form makes it ideal for consuming throughout the day in drinks, as this helps with getting a consistent amount over your day.

How long does magnesium take to absorb and metabolise?

The efficiency of absorption depends on the individual taking it and the magnesium stores they have in their body. Stress is known to deplete magnesium in the body when our levels are low, then the body compensates by increasing absorption in the gut. Many of us are low in magnesium, so it can often be well absorbed [1,2]. It is a common deficiency, as many people don’t consume enough magnesium through dietary sources. Here at Viridian Nutrition, we conducted a survey, which found that over 70% of people don’t supplement magnesium regularly, meaning their stores stay low.

Which form of magnesium should I take?

Research suggests that there is no superior form of magnesium. For example, magnesium oxide has been shown to be as well absorbed as other forms, despite common misconceptions [3]. In fact, a wide range of clinical studies have found a variety of forms are clinically effective for a wide range of illnesses [4]. As mentioned earlier, it is thought that circulating magnesium levels peak 4 hours after supplementation. Therefore, if you are seeking benefits throughout the day, taking magnesium in the morning may be most optimal.

Different forms of magnesium may also provide additional benefits. Examples of these include magnesium bisglycinate and taurate. When bound to molecules of the amino acid glycine, magnesium bisglycinate is known to support sleep [5]. Whereas, when bound to taurine, magnesium taurate offers benefits such as supporting healthy blood pressure, circulation and reducing stress hormones [6].

How does it affect the body?

Often referred to as the ‘Spark of Life’ magnesium is commonly used for energy production, muscle health, bone health, relaxation, sleep, hormone production and much more. The body contains around 25g of magnesium, which is divided between the skeleton and soft tissue. Magnesium is an essential mineral that is responsible for over 300 enzymatic reactions. A deficiency in magnesium may be one reason why you often feel lethargic and fatigued [7].

Ionic magnesium is not bound to any other element, it is a positively charge ion ready for absorption and utilisation in the body. It also naturally occurs in nature, such as in the Great Salt Lake in Utah, and can be added to drinks for easy consumption.

Many of us are low in magnesium because it can be depleted by stress, lifestyle factors, health conditions and prescribed medication [8]. It can be hard to get therapeutic amount through dietary sources. It is recommended men should take 350mg daily and women should take 300mg daily. It is important to look for a magnesium supplement with a therapeutic dose, without any binders, fillers and unnecessary excipients included to get the full beneficial effect of this key mineral.

At Viridian, we provide clean formulation supplements which uses active ingredients, avoiding additives, binders and filler and anything unnecessary, to ensure it’s fully beneficial to your body. The Viridian range is nutritionist formulated, using human clinical research and non-animal testing and ethically sourced.

For your nearest stockist and for further dietary and lifestyle advice, visit your local independent health food store at www.findahealthstore.com.

Author: James Pugh, BSc, is a Nutrition Advisor at Viridian Nutrition. He holds a BSc honours degree in Sport & Exercise Nutrition.

References:

1. Fine KD, Santa Ana CA, Porter JL, Fordtran JS. Intestinal absorption of magnesium from food and supplements. J Clin Invest 1991;88:396-402.
2. Fiorentini, D., Cappadone, C., Farruggia, G., & Prata, C. (2021). Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients, 13(4), 1136.
3. Shechter M, Saad T, Shechter A, Koren-Morag N, Silver BB, Matetzky S. Comparison of magnesium status using X-ray dispersion analysis following magnesium oxide and magnesium citrate treatment of healthy subjects. Magnes Res. 2012 Mar 1;25(1):28-39.
4. Schuette SA, Lashner BA, Janghorbani M. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. JPEN J Parenter Enteral Nutr. 1994 Sep-Oct;18(5):430-5.
5. Razak MA, Begum PS, Viswanath B, Rajagopal S. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxid Med Cell Longev. 2017;2017:1716701. doi: 10.1155/2017/1716701. Epub 2017 Mar 1. Erratum in: Oxid Med Cell Longev. 2022 Feb 23;2022:9857645.
6. Zhang X, Li Y, Del Gobbo LC, Rosanoff A, Wang J, Zhang W, Song Y. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension.
7. De Baaji JH, Hoenderop JG, Bindels RJ, 2015, Magnesium in man: implications for health and disease. Physiol Rev.95(1):1-46. doi: 10.1152/physrev.00012.2014.
8. Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672.

The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.