When to take a magnesium supplement

At this point, you’ve probably heard so so much for magnesium, aka that essential mineral that’s likely been popping up all over your social media lately. It’s naturally in a ton of foods we eat, like green leafy vegetables, nuts, seeds, legumes, and whole grains, but a ton of people don’t get enough magnesium from wheat alone. Because of this, seeking a magnesium supplement is quite common.

But magnesium supplements are not only for deficiencies. There are many different formulations of magnesium and they all do different things, like help with constipation and migraines. Some claim they also help manage depression and insomnia. And these days, supplements don’t just come in pill form—you can also take them as a powder or even as a lotion, oil, soap, or spray (but more on that later!). And don’t forget about bath salts – Epsom salt also contains magnesium.

Whether you’re already in a fully committed relationship with your magnesium supplement or thinking about starting one, taking it at the right time—especially depending on the condition you’re using it for—is extremely important. Below, we tapped two nutrition experts to provide a thorough breakdown of the best time to take a magnesium supplement, how much to take, and what specific things it can address.

So why do you need magnesium?

Well, magnesium supports your body in hundreds of ways. Literally. According to the National Institutes of Health, Office of Dietary Supplements, It affects over 300 systems and chemical reactions that help with various bodily functions, such as how our nerves work and blood sugar control. It’s also important for helping your body contract and relax muscles, bone health, blood pressure, heart rate regulation, electrolyte balance, insulin sensitivity, and vitamin D metabolism, says Esther Tambe, MS, RD , CDN, CDCES, owner and founder of Esther. Tambe Nutrition. These are all the basic functions of magnesium.

If this all sounds very important, that’s because it is. Magnesium deficiency can cause some really uncomfortable (and sometimes dangerous) symptoms, such as muscle cramps, fatigue, poor sleep, nausea, tingling sensations and abnormal heart rhythms, Tambe adds. That said, taking a magnesium supplement can be therapeutic for several health concerns—like sleep problems, constipation, migraines, and mental health—which we’ll cover shortly.

Do topical magnesium formulas (such as oils and lotions) really work?

Anecdotally, magnesium oils, sprays, and lotions have taken a LOT love on TikTok with people saying it has helped with migraines, anxiety and sleep problems. People on the platform talk about spraying it on specific areas, like the bottoms of your feet or near your armpits, or rubbing it all over like any other lotion. So if you’ve been #influenced, I get it – but also, you might want to hang on for a second. Studies have found that topical forms of magnesium do not greatly increase magnesium levels in the body.

Epsom salt baths, so popular, don’t even have much research on their health benefits, other than studies showing that baths are generally relaxing. Experts aren’t sure how much magnesium we actually absorb through an epsom salt bath, but based on research on other topical forms of magnesium, the answer is probably not much. So if you’re looking for a real boost in magnesium levels, food sources or oral supplements are the way to go.

When is the best time to take magnesium?

Best time to take magnesium it depends on *why* you’re getting it. “In general, magnesium can be taken at any time of day,” says John Beyer, MD, a psychiatrist at Duke Behavioral Health. However, the reasons for needing to take a magnesium supplement can vary, so read below to find the best time for you, depending on your specific needs.

If you are taking magnesium for deficiency

If this is the case for you, then Taking magnesium at any time of day should be fine. Just make sure you do it with a lil meal to prevent any stomach and gastro upset, explains Tambe.

If you are taking magnesium for sleep problems

This is where time matters most. If this is the case for you, then it is better to take magnesium before bed, says Tambe. FWIW, magnesium is not a legitimate sleep aid like, say, a prescription sleeping pill, but taking it before bed (especially magnesium glycinate!) is said to help you relax and get some good quality Zzz’s. (Ahem, (we know you’ve seen that viral magnesium-based “sleepy girl mocktail” TikTok all over your FYP.)

If you are taking magnesium for constipation

Magnesium oxide acts as a laxative and stool softener (!!) and is a popular magnesium formulation for constipation. That said, it is recommended do not take it at the end of the day on an empty stomach (that you will stay all night with sh*t!!!). Since this form of magnesium will affect you anywhere from 30 minutes to several hours, it is best to take it when you have direct and uninterrupted access to the bathroom. If you are taking a high dose of magnesium for constipation, researchers suggest dividing it into two to three doses throughout the day.

If you are taking magnesium for migraines

A 2020 study found that taking magnesium every morning can help with these debilitating headaches, and the most important thing is to take it consistently. So find a time you can stick to and you’ll be golden!

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The best time may also depend on whether you are taking other supplements or medications, explains Mitzi de Maa, RD, LDN, a nutritionist at Your Latina Nutrition. “Be aware of potential interactions with medications such as antibiotics or diuretics,” she says. “Always check with your healthcare provider about when you should take magnesium for your own safety.”

Does taking magnesium help with anxiety and depression?

According to a 2020 study in Nutrients, magnesium may also help with anxiety and depression, likely thanks to its benefits to sleep health and its role in regulating the body’s stress response. Plus, depression has been associated with lower magnesium levels, and magnesium supplementation has been shown to improve symptoms of depression. However, there are no large-scale, randomized control trials (the gold standard for research) evaluating this association.explains Dr. Beyer.

“We don’t understand the exact mechanism magnesium uses to improve depression and anxiety, but we do know that in the brain magnesium is necessary for many of the neurotransmitters involved in mood regulation. It’s also an essential part of our feedback system. to stress,” says Dr. Beyer. magnesium should not be used as a first-line treatment for mental health, notes Dr. Beyer. but it can be a useful adjunct to psychotherapy, medication, and lifestyle modifications.

If you want to add magnesium supplementation to your current mental health medication routine, Dr. Beyer generally recommends 200 to 300 mg per day, but it’s always best to talk to your healthcare provider before starting a new supplement.

Gotcha. So how much magnesium should I be taking?

MMost healthy women need a recommendation of 310 to 360 mg of magnesium per day (this can vary depending on age and whether one is breastfeeding or not, JFYI!). But, there are specific cases where that number can vary depending on, again, your specific reason for using the supplement. Oh, and keep in mind that these are recipes for you total Magnesium intake – from food and supplements combined. You shouldn’t get more than 350 mg per day of supplemental magnesium, according to the NIH.

sleep

A 2021 research review in the journal BMC Complementary Medicine and Therapies found insufficient evidence to recommend magnesium as an effective intervention for insomnia, but if you still want to try magnesium for sleep, Tambe recommends magnesium glycinate.

Constipation

Making 250 to 1000 mg of magnesium oxide may be more effective for constipationbased on findings from a 2021 study IN Nutrients. De Maa says you can also use magnesium citrate as a short-term treatment for constipation.

Migraine

The American Migraine Foundation (AMF) suggests taking 400 to 600 mg of magnesium oxide since this mixture is believed to help reduce pain and prevent the narrowing of blood vessels in the brain (known as the scientific reason that triggers migraines for some people). Taking magnesium oxide regularly may even help prevent pesky PMS migraines, according to the AMF.

mental health

A 2022 study in the journal Nutrients found that 250 to 500 mg of magnesium helped improve symptoms of depression. De Maa says this magnesium glycinate or taurate are the most common forms to help manage depression.

Always consult your personal physician, dietitian, or other medical professional before taking a new medication or supplement.

Isabel Vasquez is a registered dietitian who practices an anti-diet framework, including weight. She is the owner and founder of Nourishing Narratives LLC, through which she provides freelance health and nutrition writing to a variety of media outlets. She also offers intuitive eating coaching through Your Latina Nutrition, where she helps Latinas reclaim their relationships with food, body and movement. Her clinical background includes providing outpatient nutrition counseling to adults with a variety of chronic health conditions and family-based treatment for eating disorders in children and adolescents. Her work is particularly focused on helping individuals move away from a one-size-fits-all approach to health and connect with their unique needs.