What is the best time of day to take magnesium?

For your health and stress levels, the effect of your supplement depends, among other things, on one factor: knowing when to take magnesium . Morning or evening? The Supernutrition team guides you to optimize absorption and effectiveness for your body.

When to take magnesium: morning, noon or evening?

Take magnesium in the morning for energy, in the evening for relaxation and sleep, or at midday to split the dose and aid digestion. The ideal time depends on your needs and your body.

At Supernutrition, we recommend splitting the intake into two doses: one in the morning or at midday and one in the evening.

Why take magnesium in the morning?

A magnesium deficiency can affect your vitality. Taking magnesium in the morning helps the body get a good start . This mineral contributes to normal energy metabolism and the production of ATP, our main source of cellular energy, which can help fight fatigue .

A morning dose is therefore an excellent choice to optimize your energy for the day. This intake also supports your cognitive functions.

According to a fact sheet from the National Institutes of Health (USA), magnesium is a cofactor in more than 300 enzyme systems, including those that regulate energy production (Source: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/).

Does magnesium in the evening prevent sleep?

Taking magnesium in the evening doesn't necessarily prevent sleep. On the contrary, some forms (bisglycinate, taurate) can promote relaxation and improve sleep . However, other forms (oxide, chloride) can stimulate digestion and cause nighttime discomfort, thus disrupting sleep onset.

For many, the best time to optimize magnesium intake is at the end of the day. Magnesium taken in the evening prepares your body for rest . It contributes to the normal functioning of the nervous system by playing a role in regulating neurotransmitters that promote calmness.

The benefits of magnesium on muscle relaxation make it a valuable ally after an active day.

A 2012 study also observed the positive effects of sufficient magnesium intake on sleep quality in adults (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/).

Lunchtime: an option for sensitive stomachs

If you find that a single dose of magnesium feels heavy on your stomach, dividing it is a simple solution. Taking part of your daily intake at midday allows for better intestinal absorption and minimizes the risk of digestive problems, especially if you are sensitive.

This method ensures a more stable supply of magnesium to your body throughout the day . This optimizes the effectiveness of magnesium without discomfort.

Now that the timing is clearer, choosing the type of magnesium according to your needs is another crucial step for its effectiveness.

Did you know? The type of magnesium directly influences the timing of intake.

Yes, the type of magnesium makes all the difference! Bisglycinate is perfect for relaxing in the evening . Forms like citrate or malate are better suited for an energizing effect in the morning. Choosing the right form is key to meeting your needs.

Not all supplements are created equal. Effective magnesium supplementation depends on the molecule to which the mineral is bound. This bond, called a "salt," directly determines how it will be absorbed by your body and its primary action.

Bioavailability is the number one criterion: it's the amount of magnesium that is actually absorbed by your body. A high content on the label is useless if the form of magnesium isn't well absorbed. To help you understand this better, here's a simple table to guide your daily choices.

Type of magnesium	Main objective	Best time	Level of assimilation
Bisglycinate	Relaxation, Sleep, Stress	Evening	Excellent
Citrate	Energy, Digestion	Morning	Very good
Malate	Energy, muscular vitality	Morning	Very good
Marine Magnesium	Overall contribution, nervousness	Morning or Evening	Average
Oxide	Laxative effect (not recommended for intake)	Evening (if specifically needed)	Weak

How to best absorb magnesium?

Take your magnesium with a meal and vitamin B6 to boost its effect. Avoid mixing it with coffee or a high dose of calcium.

With or without a meal?

For most of us, the answer is simple: with a meal . Taking your supplement with solid food protects the stomach lining and thus avoids potential digestive discomfort. This is especially true if you are using a powder or have a sensitive digestive system.

This simple method ensures a gentler and more gradual absorption of this essential mineral. Whether at breakfast or dinner, this habit optimizes the effectiveness of your magnesium supplement and greatly improves the comfort of taking it daily.

Combine magnesium with other nutrients

For optimal effectiveness, magnesium thrives in good company. Vitamin B6 is its best ally: it helps the mineral penetrate your cells to perform its function. This proven synergy is why you'll often find it in high-quality formulas.

Taurine is another important cofactor that helps magnesium become absorbed into cells. Sufficient intake, whether through diet or supplements, supports the normal function of magnesium in the body and can make a difference in preventing magnesium deficiency.

Common mistakes to avoid

Taking the correct dosage of magnesium is important, but certain habits can hinder its effectiveness. The first mistake is taking it with coffee or tea . The tannins in these beverages can interfere with its absorption. We recommend waiting at least two hours between taking them.

Also avoid taking it at the same time as a high dose of calcium or iron . These minerals compete for absorption. If your daily supplement regimen includes these, try to space them out throughout the day.

Adjusting your magnesium intake: Special cases

For athletes: before or after exercise?

For any athlete, male or female, the question of timing is crucial. Taking magnesium after your workout is the most beneficial advice. During exercise, your body draws on its reserves, and a loss of this essential mineral through perspiration can exacerbate fatigue and cramps.

Taking magnesium within an hour of physical activity helps relax each muscle and supports normal muscle function. It's a simple way to optimize your recovery and prepare your body for your next workout.

In cases of chronic stress or anxiety

A hectic lifestyle can quickly lead to a vicious cycle: stress increases magnesium loss , and a magnesium deficiency can make you more vulnerable to stress. This is what many studies, such as the one published in the journal Nutrients in 2017, suggest (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/).

In this situation, the best approach is to split the dose . One dose in the morning to support your nervous system throughout the day, and another dose in the evening to promote relaxation. This dietary strategy helps your body better manage stress.

For women (Premenstrual Syndrome - PMS)

For women experiencing the discomforts of premenstrual syndrome, magnesium can be a helpful ally. Taking it daily in the evening during the last 15 days of the cycle is often the most beneficial. It contributes to normal nerve and muscle function, which can ease feelings of tension.

This regular intake helps the body get through this period more easily. It's a simple tip to support your well-being naturally. For everyone, listening to their body remains the best guide.

FAQ: Your questions about magnesium

How long does it take to feel the effects of a magnesium treatment?

Every body reacts at its own pace, but you won't have to wait months. The first effects on relaxation or sleep can appear within a few days. For a lasting benefit, such as relief from fatigue, it often takes 3 to 4 weeks of regular use for your body to replenish its reserves. An effective treatment is therefore measured over time.

Can magnesium be taken continuously or should breaks be taken?

Both approaches are valid and depend on your needs. For a very active or stressed person, continuous intake at a moderate dose may be appropriate to avoid any deficiencies. Another very common method is to take courses of 1 to 3 months, two to three times a year, for example, at the change of seasons. Listening to your body remains the best guide.

Can coffee or tea really negate the effects of my magnesium?

"Cancel" is a bit strong, but they can hinder its absorption. Magnesium is a mineral that can bind to the tannins found in coffee and tea, making it less available to your body. Our practical tip: simply wait two hours between taking your magnesium and enjoying your favorite cup. This ensures optimal absorption and makes your supplement more effective.

What are the signs of an overdose and what daily dose should not be exceeded?

Rest assured, the risk of overdose from a supplement is very low, as your body naturally eliminates the excess. The first sign of taking too much is a laxative effect. The European Food Safety Authority (EFSA) has set a maximum safe intake of 250 mg of magnesium per day for supplements (in addition to dietary intake). To avoid any signs of deficiency or excess, it is essential to follow the product's dosage instructions.