When’s the Best Time to Take Magnesium?

The internet is buzzing about magnesium supplements: the benefits of taking magnesium, the different types of magnesium that are available, and how to time your supplementation to max out the benefits. But before we get into the latter, it’s important to recognize that while there is a time for magnesium, there is also a place. And that place is not always in your supplement routine.

“Influencers and health coaches have exaggerated the need for supplementation,” says Maddie Pasquariello, MS, RD. “Most people can get enough magnesium through food without making drastic or expensive changes to their diet, and we should be encouraging this before telling everyone to supplement.” Indeed, there are many common magnesium-rich foods that can easily cover the 400–420 milligrams that the National Institutes of Health recommend for men over 19 years old.

Of course, if for whatever reason you aren’t able to get enough magnesium through your regular diet, supplements can help. And, in that case, you’ll want to make sure you’re aware of the best times to take magnesium, whether you should be taking it with or without food, and any other considerations that might help you get more bang for your buck. So here’s everything you need to know.

Your body doesn’t care what time you take your magnesium

According to Pasquariello, it’s much more important that you’re getting enough magnesium than exactly what time of day you’re taking it. “We just don’t have an abundance of evidence to suggest that timing your magnesium to a specific moment in your day makes a huge difference for most people,” she says.

That said, it makes sense that a more readily absorbed form of magnesium would take effect more quickly—something worth considering if you’re taking magnesium specifically to address your sleep. “For easily absorbed forms of magnesium that exert a bit of a relaxing effect, like magnesium glycinate, taking it before you go to sleep might be most effective,” Pasquariello says.

Similarly, the specific type of magnesium you’re taking might come with side effects that could influence when you take it. “Many people prefer to take magnesium with their morning meal, especially because some forms—especially those that are mild laxatives—can cause a bit of immediate digestive change that you don’t want right before you go to bed,” Pasquariello says. “On the other hand, some people find that the effects on reducing constipation are best felt after a night of sleep. So it might just require a bit of trial and error to figure out what works best for you.”

If you are low on magnesium, consistency is more important than timing

Diagnosing a magnesium deficiency can be tricky, as much of your body’s magnesium is not found in the blood. While urine tests and other diagnostic pathways can help you and your doctor get a handle on your magnesium levels, Pasquariello recommends that those concerned about their magnesium intake start with a simple dietary audit.