How to Take Magnesium for Better Sleep, Energy, and Health
Magnesium is a vital mineral that supports your body’s overall health.
It’s involved in over 300 biochemical processes (1), helping with everything from energy production to muscle relaxation and sleep regulation.
However, knowing how to take magnesium properly is vital to unlocking its benefits.
Poor timing, wrong dosage, and the wrong absorption methods can be damaging and ineffective, depending on your goal.
For example, if you are looking to increase energy levels, you will need to use different methods than when you want to increase the quality of your sleep.
In this guide, you'll learn the best ways to take magnesium, avoid common mistakes, and ensure you're getting the most out of this essential nutrient.
Why Magnesium is Crucial for Sleep, Energy, and Health
This mineral, in particular, is essential to your body's overall well-being.
It enables the conversion of food to energy, and that’s why it is associated with fighting food.
It’s also a constituent of muscles and nerves, thereby becoming important in the bodies of people, especially athletes, who require energy to perform their activities.
When it comes to sleep, magnesium is known for its calming effects (2).
It stimulates the parasympathetic part of the nervous system, which is responsible for preparing the body and mind for rest.
This is why people use magnesium to enhance sleep; it plays a dynamic role in managing sleep problems like insomnia.
For women, magnesium has additional benefits.
It helps balance hormones, can ease PMS symptoms, and supports bone health, which is especially important as women age (3).
Magnesium is a cornerstone of wellness, whether you’re looking to improve sleep, boost energy, or support overall health.
How to Take Magnesium for Best Absorption
The way you take magnesium affects how well your body absorbs it.
Magnesium from food sources is naturally absorbed, but supplements can be tricky if not taken correctly.
One key factor is the form of magnesium you choose.
Different types have varying absorption rates and effects.
Magnesium-Rich Foods vs. Supplements
You can get magnesium naturally from a variety of foods.
Spinage, almonds, and pumpkin seeds are good dietary sources of magnesium.
Magnesium is also found in avocados, as well as whole grain products.
However, many people don’t get enough magnesium through diet alone, so supplements are often recommended.
If you’re turning to supplements, it’s essential to know that not all forms of magnesium are absorbed equally.
Choosing the Right Type of Magnesium Supplement
Magnesium comes in various forms, all classified according to their appropriate uses in a body.
There are so many benefits to those supplements.
Magnesium citrate, for instance, is widely used to provide digestion and cure constipation (4).
However, magnesium glycinate is more absorbable and has a calming effect, so it is recommended for use in cases where the objective is to improve the duration of sleep or reduce stress.
Magnesium oxide is less expensive but isn’t absorbed as efficiently as other forms, meaning it may not be the best option if you’re looking to increase magnesium levels quickly.
For best results, choose a form of magnesium that meets your specific needs and follow the dosage instructions carefully.
Best Time of Day to Take Magnesium
Timing is everything when it comes to taking magnesium.
Whether you take it in the morning or at night can affect how your body responds.
Should You Take Magnesium in the Morning or at Night?
Taking magnesium in the morning is a good idea if you’re using it to boost energy or relieve muscle tension during the day.
However, if your main goal is better sleep, taking magnesium in the evening is best.
Magnesium helps to relax your muscles and calm your mind, which makes it perfect as part of a nighttime routine to wind down.
Taking magnesium about 30 minutes before bed is ideal for improving sleep quality for many people.
Magnesium Dosage Recommendations
Knowing how much magnesium to take is as important as when.
The estimation of daily intake of these metals depends on the age and sometimes gender of a person.
The general recommendation for women is around 310 to 320 mg per day, while men need about 400 to 420 mg daily.
If you’re pregnant or breastfeeding, you may need more magnesium, and older adults often benefit from a higher intake as well.
Nevertheless, if the magnesium intake is excessive, the following side effects may be experienced: Diarrhea, nausea, etc.
If you’re considering taking more than 400 mg per day, consult with a healthcare provider to ensure its safety.
Common Mistakes to Avoid When Taking Magnesium
Even though magnesium is essential for good health, some common mistakes people make can reduce its effectiveness or even cause harm.
What Not to Do When Taking Magnesium
The most widespread mistake made by people who have taken to taking magnesium is doing it in the morning on an empty stomach.
It may also be associated with side effects such as stomach upset, diarrhea, etc.
However, the bioavailability of magnesium and the risk of stomach upset can be enhanced by taking magnesium supplements with food.
The other mistake will be taking magnesium together with some drugs without the recommendation of a doctor.
This can lead to reduced effectiveness of either the magnesium or the medication.
Medications That Interfere with Magnesium
Some medications can interfere with magnesium absorption or cause adverse reactions.
For instance, certain antibiotics, such as tetracyclines and quinolones, can bind to magnesium and reduce its absorption.
Dr. said that diuretics, which are commonly prescribed for high blood pressure, act as magnesium robbers in the body.
If you’re taking any of these medications, consult with your healthcare provider before adding magnesium to your routine.
By being mindful of these potential interactions, you can avoid complications and ensure you get the full benefits of magnesium.
Magnesium Side Effects and How to Manage Them
For most people, magnesium supplements are safe when taken at the correct dose.
However, if taken in large amounts, it has side effects, some of which are GI symptoms.
The most common side effect is diarrhea, often associated with magnesium oxide or magnesium citrate.
If this happens, try switching to a different form of magnesium, like magnesium glycinate, which is gentler on the stomach.
Nausea or cramping can also occur, especially if you take magnesium on an empty stomach.
These are some of the symptoms.
If you get any of these symptoms, you should take your supplements with a meal to avoid irritation.
If side effects persist, it’s better to visit a doctor and find out whether you are supposed to change the dosage of the supplement you are taking or switch to a different supplement entirely.
Final Thoughts
Magnesium is essential for supporting everything from sleep and energy to overall well-being.
To get the most out of your magnesium supplement, choose the suitable form, follow the proper dosage, and time your intake for optimal absorption.
Magnesium can be a powerful tool in your wellness routine, whether you want to improve your sleep or increase your energy levels.
By avoiding common mistakes and paying attention to how your body responds, you can unlock the full benefits of this vital mineral.
Take control of your health by incorporating magnesium into your daily routine.
Enjoy the many benefits it offers, such as better sleep, more energy, and improved overall well-being.
✨Magnesium Magic – Support restful sleep and overall wellness!✨
FAQs
What is the best way to take magnesium?
The best way to take magnesium is with food to enhance absorption and reduce digestive issues.
Should I take magnesium at night or in the morning?
It depends on your goal. You can take magnesium at night for better sleep or in the morning for energy support.
How much magnesium should I take per day?
Women typically need 310-320 mg daily, and men need 400-420 mg. Consult a doctor for personalized advice.
Is 500 mg of magnesium too much?
For most people, 500 mg may be too high unless recommended by a doctor. Stick to the recommended daily intake unless advised otherwise.
What medications should I avoid when taking magnesium?
Avoid taking magnesium with antibiotics, certain diuretics, and bisphosphonates without consulting your healthcare provider.
Related Studies
1. Title: Magnesium: Biochemistry, Nutrition, Detection, and Social Impact
This article discusses magnesium's crucial role as a cofactor in over 600 enzymatic reactions, highlighting its involvement in energy metabolism and various biochemical processes.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8065437/
2. Title: Oral magnesium supplementation for insomnia in older adults
This study indicates that magnesium supplementation can significantly reduce sleep onset latency and improve sleep quality in older adults with insomnia.
Link: https://pubmed.ncbi.nlm.nih.gov/33865376/
3. Title: Impact of magnesium on bone health in older adults: A systematic review
This systematic review finds a positive association between higher magnesium intake and increased bone mineral density, particularly in the hip and femoral neck regions.
Link: https://pubmed.ncbi.nlm.nih.gov/34666201/
4. Title: A Randomized Double-blind Placebo-controlled Trial of Magnesium Oxide for Chronic Constipation
This trial demonstrates that magnesium oxide is effective in improving bowel movements and reducing colonic transit time in patients with chronic constipation.
Link: https://pubmed.ncbi.nlm.nih.gov/31587548/
