There’s been a lot of buzz about magnesium
on social media
lately, including “hacks” for the best time
to take it. But does timing really matter as much as we think it does? (Spoiler alert: It can.) First, let’s get clear on what exactly magnesium is: This
essential mineral
is key for several processes in your body, including regulating muscle and nerve function,
blood sugar
, blood pressure and creating protein, bone and DNA. The recommended daily amount for women is 310 to 320 mg per day.
Many Americans don’t get enough magnesium in their diet, but that doesn’t necessarily mean you need a supplement. “There’s a lot of hype built up around magnesium supplementation, but the hype does not seem to match the level of research we have to support its use,” says
Brett Singer MS, RD
, a sports dietitian at the
Memorial Hermann Rockets Sports Medicine Institute
.
In fact, the
National Institutes of Health
even published a 2024 memo as a result of social media trends around magnesium, noting that magnesium in dietary supplements and medications shouldn’t be consumed in high doses above the upper limit unless recommended by your doctor. Too-high magnesium levels can cause diarrhea, nausea and abdominal cramping, or even
irregular heartbeat
and cardiac arrest.
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Who should take a magnesium supplement?
Certain groups may benefit from magnesium supplementation, including older adults, those with gastrointestinal diseases like Crohn’s disease or celiac disease or people with
type 2 diabetes
.
Some studies also point toward magnesium supplements helping with sleep, stress, bone health and muscle recovery. Here we break down the best time to take magnesium depending on which health benefit you’re after (just make sure to get your doctor’s okay first!).
The best time to take magnesium for sleep
Everything from magnesium sprays to ”
sleepy girl mocktails
” have been touted online to help induce sweet Zzzs. But what does the research say about the best time to take magnesium for sleep?
Although Singer notes there are several studies looking at magnesium supplementation and sleep, he points to a 2024 study in
Sleep Medicine: X
that looked at adults taking magnesium two hours before bed each night.
In that study, participants who took 1 gram of magnesium-L-threonate (a supplement form of magnesium designed to cross the blood-brain barrier) daily for 21 days before bed had improved sleep quality, especially deep sleep. Plus they noticed additional perks like improved mood, energy, alertness and productivity.
Magnesium may help regulate neurotransmitters that are involved with sleep, per the
Cleveland Clinic
. If you’re having trouble with sleep, your doctor can make recommendations that may include supplementation as well as lifestyle interventions like
managing stress
, eating meals on a regular schedule and getting regular exercise during the day.
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The best time to take magnesium for stress
While it sounds appealing to pop a magnesium supplement and watch your worries drift away, the science is a bit more nuanced than that. A 2017 review in
Nutrients
that looked at magnesium supplementation and stress found that magnesium may have a benefit for subjective anxiety, though researchers cautioned existing evidence is poor.
“A more recent study used either 1 or 1.5 grams of magnesium-L-threonate in older adults, with dosing based on body weight, and showed improved stress scores with supplementation,” says Singer.
In that 2022 study, published in
EC Nutrition
, a group of adults ages 50 to 70 years who took magnesium-L-threonate for 12 weeks saw significant improvement in their fear levels at weeks six and 12. That said, it’s worth noting that this study was sponsored by a magnesium supplement manufacturer.
In general, studies show that magnesium may help calm the nervous system and regulate stress signals, per a 2020 review in
Nutrients
. As for the best time to take magnesium for stress, current research points toward consistent supplementation for managing stress levels and a calming effect rather than a one-time fix when you’re feeling jittery.
The best time to take magnesium for bone health
Magnesium has been found to increase
bone mineral density
and decrease fracture risk, according to a 2021 review of 28 studies in the journal
Biometals
. Most of these studies looked at magnesium in the form of magnesium citrate, magnesium carbonate or magnesium oxide, with doses ranging between 250 and 1800 mg.
While research doesn’t have a clear answer to an optimal time of day to take magnesium for bone health, the review looked at studies that looked at the longer-term benefits-meaning as long as you take it consistently every day, you’ll reap the rewards.
The best time to take magnesium for muscle recovery
Magnesium plays a role in muscle recovery in part by blocking calcium uptake, which helps the muscles relax after a workout, per the
International Sports Sciences Association (ISSA)
.
One 2024 review in the
Journal of Translational Medicine
analyzed four studies looking at magnesium supplementation and found that it reduced muscle soreness, improved performance and recovery and protected against muscle damage.
“Based on this, the researchers concluded that taking a magnesium supplement two hours before training may help reduce muscle soreness,” says Singer. The study authors noted that this applies to people who do intense exercise and need 10 to 20 percent higher magnesium than sedentary people.
If you want to try it for yourself, talk to your doctor, who may recommend magnesium sulfate (which can be taken orally, but is also found in topical uses like Epsom salts). This is often used for muscle recovery, but magnesium chloride and magnesium citrate are other options, per ISSA.
What type of magnesium supplement Is best?
Broadly speaking, there isn’t one “best” form of magnesium. But as you can tell, studies typically use magnesium-L-threonate when looking at sleep and stress, since it can cross the blood-brain barrier.
Meanwhile, some research shows that the following forms of magnesium are more easily absorbed and bioavailable (compared to, say, magnesium oxide or magnesium sulfate), per the
NIH
:
-
Magnesium aspartate
-
Magnesium citrate
-
Magnesium lactate
-
Magnesium chloride
If you’re interested in taking magnesium supplements, ask your doctor if they’re the right fit for your needs, and if so, which type is best for you.
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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan
.
