How Should Magnesium Supplements Be Taken? A Simple Guide

Feeling tired, restless, or dealing with muscle cramps? You might be missing out on a key nutrient - magnesium! This powerhouse mineral is involved in everything from energy production to sleep quality, but getting the right amount (and in the right way) isn’t always straightforward.

With different forms, dosages, and timing considerations, it’s easy to wonder: how should magnesium supplements be taken? We’ve got all the answers in this simple guide to taking magnesium supplements the right way.

Choosing the Right Magnesium Supplement

Magnesium supplements come in several forms, and each has a different effect on the body. The first step is to choose the right magnesium supplement for you and your personal health needs. Here are the most common types:

• Magnesium Citrate: Well-absorbed and often used for digestive support, including relieving constipation.

• Magnesium Glycinate: A gentle option that’s easy on the stomach and often recommended for sleep and relaxation. Check out our guide on the benefits of magnesium glycinate for more info!

• Magnesium Oxide: Less bioavailable but useful for short-term relief of digestive issues like acid reflux.

• Magnesium Malate: Known for its energy-boosting properties, often used by people with fatigue or muscle pain.

• Magnesium L-Threonate: A newer form thought to support brain function and cognitive health.

• Magnesium Chloride: Found in topical sprays and lotions, useful for those who experience digestive discomfort with oral supplements.

The best type for you depends on your specific needs. If you’re looking for better sleep, glycinate is a great choice. For muscle cramps, citrate or malate might be better. Excessive intake of magnesium can result in low blood pressure, so always consult a qualified healthcare practitioner before taking new supplements.

How Much Magnesium Should You Take?

The recommended daily allowance for magnesium varies by age and gender:

• 300mg a day for men (19 to 64 years)

• 270mg a day for women (19 to 64 years)

It’s best to start with a lower dose and gradually increase if needed. Taking too much magnesium at once can lead to stomach upsets and diarrhoea so listen to your body and follow advice from your healthcare practitioner.

When to Take Magnesium Supplements

Timing matters when it comes to magnesium. Here’s a simple guide to help you get the most out of your supplement:

Morning or Evening?

• Morning: If taking magnesium for energy, muscle function, or to support metabolism, it’s best to have it in the morning. Magnesium malate, in particular, is known for its role in energy production, making it an excellent choice to start the day. Athletes or those who engage in physical activity early in the day may also benefit from a morning dose to aid muscle function and prevent cramps.

• Evening: If your goal is better sleep, relaxation, or stress reduction, taking magnesium about 30–60 minutes before bed is ideal. Magnesium glycinate and magnesium citrate are commonly used for their calming properties, helping to ease tension and promote restful sleep. Those who experience nighttime muscle cramps may also find evening magnesium intake beneficial.

With or Without Food?

Most forms of magnesium absorb well with food, which can help reduce the risk of stomach discomfort. Taking it with a meal that includes some healthy fats can further improve absorption.

However, magnesium glycinate and magnesium citrate may be gentle enough to be taken on an empty stomach if needed. If you have a sensitive digestive system, taking magnesium with a light snack may help avoid any discomfort. Taking too much magnesium can lead to gastrointestinal issues, so it's important to take it with meals.

Splitting the Dose

Some people find that taking a high dose of magnesium at once causes digestive discomfort, such as bloating or loose stools. If that’s the case, splitting your dose - taking half in the morning and half in the evening - can help your body absorb it more effectively while minimising any unwanted side effects.

For those using magnesium for multiple benefits (such as energy during the day and relaxation at night), dividing the dose can provide more consistent levels throughout the day. For example, taking magnesium malate in the morning for energy and magnesium glycinate in the evening for sleep can be a balanced approach.

7 Featured Magnesium Supplements

With so many magnesium supplements available, choosing the right one can feel overwhelming. To help you make an informed decision, we’ve highlighted seven top-quality options that cater to different needs, whether you're looking to improve sleep, support brain function, or boost overall well-being.

1. Magnesium Glycinate Powder - Seeking Health

The Seeking Health Magnesium Glycinate Powder provides a well-absorbed form of magnesium that is gentle on the stomach. It is ideal for those looking to support relaxation, muscle function, and overall nervous system health. With 75 servings per container, it’s a great long-term option for those prioritising sleep and stress relief.

2. Optimal Magnesium Capsules - Seeking Health

Optimal Magnesium Capsules combine four bioavailable forms of magnesium to support muscle function, relaxation, and heart health. This blend ensures effective absorption while reducing digestive discomfort, making it a great daily supplement for general well-being.

3. Magnesium Breakthrough - BiOptimizers

A comprehensive magnesium supplement, Magnesium Breakthrough contains seven forms of magnesium to support overall health. It is designed to promote better sleep, enhance cognitive function, and improve stress resilience. This all-in-one formula is a great choice for those looking for full-spectrum magnesium support.

4. Magnesium L-Threonate - Cymbiotika

This advanced magnesium supplement is formulated to support brain health and cognitive function. Liposomal Magnesium L-Threonate is one of the few forms that can effectively cross the blood-brain barrier, making it an excellent choice for individuals looking to improve focus, memory, and overall mental clarity.

5. Magnesium Chewable Tablets - Seeking Health

Perfect for those who have difficulty swallowing pills, the Magnesium Chewable Tablets from Seeking Health provide a convenient way to support muscle relaxation and overall wellness. With a pleasant taste and easy digestion, they are a great option for both adults and children.

6. Liposomal Magnesium SF - Lipolife

Lipolife LLM1 Magnesium offers superior absorption, delivering magnesium in a highly bioavailable form. This liquid supplement is a great choice for those who struggle with traditional capsules or powders, ensuring efficient delivery of magnesium directly to the cells.

7. Liquid Ionic Magnesium - Trace Minerals

This highly concentrated Liquid Ionic Magnesium provides a fast-absorbing solution for those looking to boost their magnesium intake efficiently. Ideal for individuals who need quick replenishment, this ionic formula supports muscle relaxation, nerve function, and overall electrolyte balance.

What Not to Take with Magnesium

While magnesium is generally safe, some interactions can reduce its effectiveness:

• Calcium and Magnesium Together: Large doses of calcium can compete with magnesium for absorption, so take them at different times.

• Iron Supplements: Magnesium can interfere with iron absorption, so separate them by a few hours.

• Certain Medications: Magnesium can interact with antibiotics, diuretics, and osteoporosis medications. If you take any prescription drugs, check with your doctor before starting magnesium supplements.

7 Signs You Might Need Magnesium Supplements

If you experience any of these symptoms regularly, increasing your magnesium intake through diet or supplements may help. A magnesium deficiency isn’t always obvious, but some common signs include:

1. Muscle Cramps and Spasms

Magnesium plays a key role in muscle function. If you frequently experience cramps, spasms, or twitching, it may indicate a deficiency. Athletes and active individuals often benefit from magnesium to support muscle recovery.

2. Fatigue and Low Energy

Magnesium helps convert food into energy at a cellular level. If you constantly feel drained, sluggish, or struggle with persistent tiredness, inadequate magnesium levels could be a factor.

3. Poor Sleep Quality

If you struggle with falling or staying asleep, magnesium may help regulate neurotransmitters that promote relaxation. Magnesium glycinate is commonly used to improve sleep patterns and overall sleep quality.

4. Frequent Headaches or Migraines

Research suggests that magnesium deficiency may contribute to tension headaches and migraines (National Library of Medicine). Some people find that increasing their magnesium intake helps reduce headache frequency and severity.

5. High Stress or Anxiety

Magnesium helps regulate the nervous system and reduce cortisol levels, the stress hormone. If you feel overwhelmed, anxious, or struggle with mood swings, supplementing with magnesium may help you feel more balanced.

6. Digestive Issues and Constipation

Magnesium citrate is often used as a natural laxative. If you experience regular constipation, adding magnesium to your diet may promote better digestion and bowel regularity.

7. Irregular Heartbeat

Magnesium plays a role in maintaining a steady heart rhythm. A deficiency may lead to palpitations or irregular heartbeats, which should be discussed with a doctor.

Final Thoughts

Magnesium supplements can be a great way to support overall health, but taking them correctly makes all the difference. 

Choose the right form based on your needs, take it at the right time, and be mindful of interactions with other nutrients or medications. Whether you’re aiming for better sleep, reduced stress, or improved muscle function, magnesium may be a valuable addition to your daily routine.

At Proactive Healthcare, we offer a carefully curated range of high-quality magnesium supplements to help you feel your best. Whether you're aiming for better sleep, reduced stress, enhanced cognitive function, or improved muscle performance, we have the right magnesium supplement for you.

Explore our magnesium collection today and take the next step towards better health!

Frequently Asked Questions

1. Can I take magnesium if I have digestive issues?

Some forms, like magnesium citrate, can have a laxative effect. If you have a sensitive stomach, magnesium glycinate or magnesium malate may be better choices.

2. Can I take magnesium while pregnant or breastfeeding?

Magnesium is essential during pregnancy and breastfeeding, but it’s crucial to check with a healthcare professional for the right dosage.

3. Can magnesium supplements cause drowsiness?

Some types, such as magnesium glycinate, can promote relaxation and may make you feel sleepy. If this happens, take it in the evening.

4. Can I take magnesium if I have kidney disease?

If you have kidney disease, consult your doctor before taking magnesium supplements, as your kidneys play a role in regulating magnesium levels.

5. How long does it take for magnesium to relieve muscle cramps?

Many people notice improvements within a few days to a couple of weeks, depending on the severity of the deficiency.

6. Can magnesium help with anxiety?

Magnesium plays a role in nervous system regulation, and some people find that magnesium glycinate helps with stress and anxiety.

Disclaimer: The information provided in this article is for informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before starting any new supplement regimen, especially if you have a medical condition, are pregnant, breastfeeding, or taking any medications. Individual results may vary, and supplements should not be used as a substitute for a varied and balanced diet and healthy lifestyle.