Should I Take Magnesium in the Morning or Night?
Many Americans throughout the country are looking for ways to improve their overall health. Whether it be getting a better night’s sleep or incorporating a nutrient-boosting supplement into their routine, health, and wellness are more important than ever. If you have been eyeing a magnesium supplement to help support your journey to better health, you may have a few questions on the matter. One frequently heard ask is, “Should I take magnesium in the morning or night?” Well, the answer varies! For some, a dose in the morning is the perfect way to start the day, while for others, an evening intake makes the most sense! Don’t know which would work best for you? Keep reading to find out!
Understanding the Importance of Magnesium
Most people understand the importance of magnesium and other vitamins and nutrients, however, many would admit, they are not sure why. An often underappreciated mineral, Magnesium plays a vital role in many bodily functions and is needed to support everything from healthy bones to muscles, and even help with anxiety symptoms.
In fact, magnesium is necessary for over 300(!) biochemical reactions in the body, making it a critical nutrient for overall health. With so much involvement in nearly every aspect of your body, it is no wonder a lack of the nutrient can have such impactful effects.
The Role of Magnesium in the Body
Magnesium is necessary for many essential bodily functions, including:
- Supporting healthy bones and teeth: a key component of bone tissue and is necessary for the absorption and metabolism of calcium.
- Regulating muscle and nerve function: helps muscles and nerves function properly by regulating the movement of calcium, sodium, and potassium in and out of cells.
- Controlling blood sugar levels: involved in the metabolism of glucose and insulin, helping to regulate blood sugar levels.
- Maintaining healthy blood pressure levels: helps to relax blood vessels and improve blood flow, which can help lower blood pressure.
- Regulating heart rhythm: necessary for the proper functioning of the heart muscle and helps to regulate heart rhythm.
Daily Recommended Intake of Magnesium
The recommended daily intake of magnesium varies by age and gender. According to the National Institutes of Health, the recommended daily intake for adults is:
- Men: 400-420 mg/day
- Women: 310-320 mg/day
However, many people do not get enough magnesium in their diet and may benefit from taking a supplement. Foods that are high in magnesium include leafy green vegetables, nuts, seeds, and whole grains.
Benefits of Taking Magnesium in the Morning
While taking magnesium at any time of day is beneficial, there are some specific benefits to taking it in the morning.
Boosting Energy Levels
One of the significant pros of adding a magnesium supplement to your diet is the added boost of energy one can expect. For those who do not identify as a morning person, mixing in a magnesium supplement with your breakfast can be the key!
Supporting Muscle Function
Needed for proper muscle function, a morning intake of magnesium is likely ideal for athletes or those who like to get their workout in first thing! By taking magnesium in the morning, you can help prevent muscle cramps, spasms, and other issues that can arise due to magnesium deficiency.
Enhancing Cognitive Performance
Magnesium has been linked to improved brain function and may help enhance cognitive performance. Morning doses may help improve focus and mental clarity throughout the day, which is especially important for those who need to concentrate for extended periods of time, such as students or professionals.
In addition, magnesium can also help reduce stress and anxiety, which can have a negative impact on cognitive function. By taking magnesium in the morning, you can help promote a sense of calm and reduce feelings of stress and anxiety, which can ultimately improve your overall cognitive performance.
Benefits of Taking Magnesium at Night
For those looking for the calming and relaxing benefits that magnesium offers, a nighttime dose is likely more suitable.
Promoting Relaxation and Sleep
Magnesium is known for its relaxing properties and may help promote a sense of calm due to its interaction with our parasympathetic nervous system, which is responsible for promoting rest and relaxation. Taking magnesium at night often promotes better sleep quality and reduces nighttime restlessness assisting in the production of melatonin, a hormone that is involved in regulating sleep-wake cycles.
Reducing Muscle Cramps and Restless Legs
Many people experience muscle cramps or restless legs at night, which can interfere with sleep. Enough magnesium in your body can help reduce the frequency and severity of these symptoms, making it easier to get a restful night’s sleep.
Supporting Digestive Health
Magnesium is involved in regulating digestive function and may help support healthy digestion. Taking it at night may help promote a healthy digestive system and reduce bloating, constipation, and other digestive issues.
As magnesium helps regulate muscle contractions in the digestive tract, which are necessary for moving food through the system, at the same time relaxing the muscles in the intestinal wall, which can reduce the occurrence of cramping and discomfort.
In addition to its digestive benefits, magnesium also helps regulate the absorption of other important minerals, such as calcium and potassium. By promoting the proper absorption of these minerals, magnesium may help support overall health and well-being.
Factors to Consider When Choosing the Best Time to Take Magnesium
Your Personal Schedule and Routine
The best time to take magnesium will depend on your personal schedule and routine. Some people find that taking it in the morning gives them an energy boost, while others prefer to take it at night to promote relaxation and sleep.
If you have a busy morning routine, it might be best to take your magnesium supplement at night before bed to ensure you don’t forget to take it. On the other hand, if you have a slow start to your day, taking magnesium in the morning might be the perfect way to kick-start your energy levels and get you going.
The Type of Magnesium Supplement
There are several types of magnesium supplements available, and the absorption rate can vary. Some types of magnesium are better absorbed on an empty stomach, while others should be taken with food. Magnesium citrate, for example, is more easily absorbed on an empty stomach, while magnesium glycinate is ideal with a meal.
Possible Interactions with Other Medications
Magnesium supplements may interact with some prescription medications, such as antibiotics and blood pressure medications. If you are taking any medication, it is best to check with your doctor before taking supplements to determine the optimal timeframe.
Other Factors to Consider
In addition to the above factors, there are a few other things to consider when choosing the best time to take magnesium:
- If you are taking a high dose of magnesium, it may be best to split the dose and take it twice a day to avoid digestive upset.
- If you are pregnant or breastfeeding, it’s best to check with your healthcare provider before taking magnesium supplements.
Final Thoughts: When to take Magnesium
When it comes to taking magnesium, there is no one “right” answer. The best time to take it will depend on your personal schedule and routine, as well as the type of supplement you are taking. Whether you choose to take it in the morning or at night, adding magnesium to your daily routine can help support healthy digestion, muscle function, and overall wellness.