Best Time to Take Magnesium: Morning or Night?

No solid studies show that taking magnesium at a particular time of day changes how much your body absorbs. Magnesium doesn't work like a cup of coffee or a sleep aid. Your body stores most of its magnesium in bones and muscles, so what matters is your steady intake over days and weeks (NIH Office of Dietary Supplements).

A morning dose can make sense if you:

• Eat breakfast at the same time every day, so it's easy to remember
• Work out in the morning and like to keep your supplements in one routine
• Take other supplements or medications at night and want to keep them apart

Magnesium plays a role in normal energy production and in muscle and nerve function.* That doesn't mean a morning capsule will give you "more energy" that same day. The goal is maintaining adequate levels over time.

Many people prefer taking magnesium with dinner or before bed as part of a wind-down routine. That's a reasonable choice, since magnesium supports normal nervous system and muscle function.*

What Does the Research Say About Magnesium and Sleep?

The evidence is still limited:

• In a 2012 study of 46 older adults with insomnia, those who took 500 mg of magnesium daily for 8 weeks reported some improvements in sleep measures compared with placebo (Abbasi et al., 2012).
• A 2021 systematic review concluded that the evidence is low quality and that better studies are needed before recommendations can be made (Mah and Pitre, 2021).

Those studies looked at people with diagnosed sleep problems, and 500 mg is an amount used in research, not a dosing recommendation. Magnesium supplements are not intended to treat insomnia or any sleep disorder. If you have trouble sleeping regularly, talk with your doctor.

What About Magnesium Glycinate?

Magnesium bisglycinate (or glycinate) is magnesium bound to the amino acid glycine. It's generally well tolerated, and many brands market it as the "nighttime" form. However, no studies show that any particular form works better at a particular time of day.

Somewhat. According to the NIH, magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed better than magnesium oxide. Bisglycinate is also a well-tolerated chelated form.

Here's what's in our products, per their labels:

The NIH sets an upper limit of 350 mg per day of magnesium from supplements for adults. This limit doesn't include magnesium from food, which your body regulates on its own.

Doctors sometimes recommend amounts above the upper limit for specific needs, and that's best done with their guidance.

Magnesium can interact with some medications. According to the NIH:

If you're pregnant, breastfeeding, or take any prescription medication, check with your doctor or pharmacist before starting. Your pharmacist can also help you plan when to take your medications and supplements.

1. Pick a fixed time (breakfast or dinner) and keep it.
2. Take it with food if you have a sensitive stomach.
3. Split the dose if you take more than one capsule.
4. Check your total: add up the magnesium in all your supplements, including multivitamins.
5. Don't forget food: pumpkin seeds, almonds, spinach, beans, and oats are good sources.