Supplements

This Is the Best Time to Take Your Magnesium Supplement

Written by Krista Bugden
Medically Reviewed by Felicia Newell, M.S., RDN

July 25, 2023

Most people don’t consume enough magnesium (nearly 70% of Americans are deficient!) (1, 2). But this isn’t your fault. One of the main reasons for this deficiency lies in the depletion of magnesium from our soil—a consequence of decades of intensive farming practices. 

And to make matters worse, factors like harvesting, storage, and food processing can further dimish a food’s magesium levels. (80% of metals—like magnesium—are stripped during food processing.)

So what does all this mean?

It means that most of us could benefit from taking a magnesium supplement. But then the question becomes, “When’s the best time to take a magnesium supplement?”

Table Of Contents

When Is the Best Time to Take Magnesium?

Magnesium can be taken any time throughout the day. However, taking it with a meal can  help prevent any digestive issues that certain magnesium supplements (like magnesium oxide or sulfate) may cause. Although rare, the following symptoms have been reported by those supplementing with magnesium: diarrhea, abdominal cramping, nausea and vomiting, and gas and bloating (3). If you experience any of these, it’s likely best to take magnesium alongside a meal or snack.

If you’re using magnesium to improve sleep, experts suggest taking the supplement 30 minutes before bedtime for optimal results (4). Alternatively, taking it with dinner is also a great option.

It’s worth noting, however, that magnesium isn’t a supplement for poor sleep habits. In addition to supplementing with magnesium for sleep, focus on avoiding caffeine after 12:00 PM, going to bed and waking up at the same time each day, and avoiding screens in the hours leading up to bedtime.

A bottle of NativePath Native Balance magnesium supplement with 3 pills next to it

Relax, Recover, Restore.

With Native Balance, you’re getting a 3-in-1 supplement intentionally crafted to elevate mood, relaxation, muscle recovery, and more. 

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The Big Takeaway: Consistency Is Key

When it comes to magnesium supplementation, the time of day doesn’t necessarily matter, but consistency does.

Regular magnesium intake has been shown to:

  • Improve sleep quality and alleviate symptoms of insomnia (5).
  • Reduce symptoms of anxiety and depression (6).
  • Lower blood pressure (7).
  • Enhance exercise performance (8).
  • Alleviate migraines (9).
  • Improve bone health and lower the risk of osteoporosis (10).
  • Enhance insulin sensitivity in individuals with diabetes or insulin resistance (11).

NativeTip: For optimal magnesium levels, magnesium supplements should be taken every day. Setting an alarm on your phone or placing your supplements where you’ll see them may help you create—and stick to—this healthy habit.

Frequently Asked Questions

Got more questions? We have the answers! Read the FAQs below for more information and advice about magnesium supplementation.

Magnesium is an essential mineral that is necessary in our diet for a variety of functions in the body. The adult body consists of 25 grams of magnesium, with most of it residing in our bones (12).

A bottle of NativePath Native Balance magnesium supplement with 3 pills next to it

Relax, Recover, Restore.

With Native Balance, you’re getting a 3-in-1 supplement intentionally crafted to elevate mood, relaxation, muscle recovery, and more. 

Shop Magnesium
Krista Bugden
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Krista Bugden

Krista Bugden is a freelance writer with a BS in Human Kinetics from the University of Ottawa. She spent 5 years working as a kinesiologist, giving her the first-hand experience she needed to write well-researched, scientific, and informative blogs.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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