Optimal Timing for Taking Magnesium: Noon Meal vs. Bedtime
Explore whether to take magnesium with a midday meal or before bed. Consider its calming effects for sleep against improved absorption with food. Suitable for those with once-a-day meals and interested in potential sleep benefits of magnesium supplementation.
When to take magnesium?
I eat once a day, around noon. I take all my other supplements (creatine, vitamin D/K12 mix, and fish oil) then.
I'm adding in 500mg magnesium complex (equal parts glycinate, citrate, malate, aspartare, and gluconate).
I hear people recommend taking it before bed because it has a drowsying effect. But given the option of taking it with a meal at noon, or no meal before bed, which would you choose?
Magnesium can be taken at any time of day, as its effectiveness does not depend on the timing relative to meals12. However, many people prefer to take magnesium at night because it is often found to have a calming effect, which can be helpful for sleep1.
Taking magnesium with food can enhance absorption and reduce the chance of gastrointestinal side effects2. If you choose to take it before bed without a meal, it's generally still effective, but if you experience any gastrointestinal discomfort, you might consider taking it with your midday meal.
Since you eat once a day around noon, and if you have not experienced any digestive issues with taking supplements without food, you might try taking magnesium before bed to see if the calming effects on sleep work for you. Otherwise, taking it with your meal at noon is completely appropriate and can ensure better absorption2.
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