Photo by Freepik

Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

What Is the Right Time to Take Magnesium?

Timing matters a lot with magnesium. Here's what experts say about optimising absorption and benefits.

Introduction

Photo by Freepik

Magnesium helps support melatonin production. Taking it 1-2 hours before bed helps improve sleep quality and might reduce anxiety.

Photo by Freepik

For Better Sleep

Magnesium, when taken post workouts can help reduce muscle cramps, ease soreness, and help cellular repair.

For Muscle Recovery

Photo by Freepik

Magnesium glycinate or citrate forms are better absorbed with food. Avoid taking it on an empty stomach to prevent loose stools.

Photo by Freepik

For Better Absorption

If 440 mg in one dose causes discomfort, try splitting the dosage into equal morning and evening doses. 

Split Doses

Photo by Freepik

Magnesium can compete with other minerals, so space out iron, calcium, or zinc by at least 2 hours. 

Avoid These Nutrient Pairings

Photo by Freepik

Women can also benefit from taking magnesium supplements during the luteal phase, mostly 7-10 days before their periods.

Photo by Freepik

For PMS and Cramps

For stress or anxiety, experts suggest a calm, low-light environment along with magnesium intake at night.

Photo by Freepik

For Stress Relief

Choose magnesium glycinate for sleep and anxiety, citrate for constipation, and malate for energy.

Photo by Freepik

It's Form Matter

Magnesium works best when aligned with your body's rhythm. Choose the form as per your health goals and time it wisely.

Conclusion

Photo by Freepik