Should I Take Magnesium In The Morning Or At Night?

Magnesium is a popular and widely accessible dietary supplement. If you're thinking about starting magnesium supplements, you may be wondering if you should take them in the morning or at night, or what the potential benefits are.

This guide explores how magnesium could improve your health and whether the time you take it impacts its effectiveness.

Article Summary:

• Magnesium is an essential mineral. It plays a crucial role in many bodily functions, including energy production, nerve signalling and maintaining your bone health and muscle function.
• Your recommended daily magnesium intake can be achieved by eating a diet containing magnesium-rich foods. However, you can also support your intake with dietary supplements.
• Whether you choose to take magnesium supplements in the morning or at night, consistency is key.

What is magnesium?

Magnesium is an essential mineral that plays a crucial role in many bodily functions, including energy production, nerve signalling and maintaining your bone health and muscle function. The NHS recommends your daily magnesium intake should be 270 to 300mg per day, depending on your age and sex. [1]

You can achieve this level of intake by eating a varied and balanced diet containing magnesium-rich foods, including green leafy vegetables, whole grains and nuts, but you can also boost your intake by taking dietary supplements.

Some people have a magnesium deficiency, where their body doesn't have enough magnesium to function. Conditions such as diabetes, chronic diarrhoea and celiac disease can increase your risk of magnesium deficiency. [2]

You may not experience symptoms of deficiency until your magnesium levels are severely low, but some common symptoms to look out for include muscle cramps or muscle weakness.

Types of magnesium and their benefits

There are many types of magnesium supplements. Here are some popular forms of magnesium, and what they're typically taken for:

• Magnesium citrate: One of the more well-absorbed forms, this increases levels of magnesium in your body and treats constipation by drawing water into the intestines. [3] [4]
• Magnesium chloride: Treats low magnesium levels, and may be found in topical creams and lotions for muscle recovery and relaxation. [5] [6]
• Magnesium oxide: May help relieve acid reflux, indigestion and constipation as it has a natural laxative effect. [7]
• Magnesium glycinate: Usually gentle on the stomach and easy to absorb, this contains an amino acid called glycine which is associated with calming effects. It’s often used to help calm your nervous system, or treat anxiety, depression and insomnia. [8]
• Magnesium lactate: This form is often added to food and drinks to increase their magnesium content.
• Magnesium malate: Made by combining magnesium with malic acid, a naturally occurring acid found in fruits. It can be easier to absorb, and is commonly chosen for energy support and muscle function. [9]
• Magnesium threonate: It’s believed this may support brain health and help manage health conditions such as Alzheimer's disease, depression and age-related memory loss. [10]

Benefits of taking magnesium

There are many benefits of magnesium supplements. Magnesium helps support over 600 reactions in your body, including [11]:

• Energy production: Turning food into energy.
• Muscle function: Helping your muscles relax and contract when you move.
• Protein creation: Forming proteins from amino acids.
• Nervous system regulation: Controlling neurotransmitters, the chemicals that help signals travel through your brain and body.
• Improving insulin sensitivity: This helps to reduce cravings and supports weight loss.

Magnesium may also have other benefits for your general health, but there's mixed clinical evidence for this. Some studies have shown that supplementing magnesium may help reduce your blood pressure. [12]

One of the most popular reasons for taking magnesium supplements, particularly magnesium glycinate, is to achieve restful sleep. There's some evidence that higher magnesium intake also helps increase sleep duration. [13] Trying to lose weight? This improved sleep quality can help with weight management, alongside other lifestyle habits like a balanced diet and regular movement.

Magnesium is also used for post-workout muscle recovery, often in the form of bath flakes (magnesium chloride) or Epsom salts (magnesium sulfate), as well as topical sprays and oils. That’s because it helps regulate the balance between calcium and magnesium in muscle cells. [9] Calcium drives contraction, while magnesium helps the muscle relax afterwards. That can matter after hard exercise, when tight or overactive muscles may feel crampy, stiff, or sore. [14]

Do you take magnesium in the morning or at night?

So, should you take magnesium in the morning or at night?

The truth is you can take magnesium supplements at any time of day. The most important thing is consistency, because many of the benefits of magnesium supplements are associated with their long-term use.

The optimal time to take magnesium is whenever it works best for you and your routine. Some people find it easier to take supplements first thing in the morning because it’s easier to remember. Also, if you take magnesium at mealtimes, morning or evening, it may help prevent some adverse digestive effects, including diarrhoea and nausea. [15]

You don't necessarily need to take magnesium before bed if you're aiming to improve your sleep, as it's your total daily intake that's linked to restfulness. [13]

You should also be aware of any potential drug interactions with other medications you're taking. If you're taking antibiotics, or any other regular medications, speak to your doctor about the best time for your magnesium dose to ensure maximum effectiveness and minimal side effects.

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References:

1. National Institutes of Health. Magnesium [Internet]. National Institutes of Health. 2022. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
2. NHS. Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
3. Magnesium citrate [Internet]. Available from: https://bnf.nice.org.uk/drugs/magnesium-citrate/#indications-and-dose
4. Magnesium Citrate, Low Sodium Lemon686.001/686AF [Internet]. Nih.gov. 2022 [cited 2025 Jan 17]. Available from: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=a58a14bf-3e49-4216-a8c8-cee53a620c80
5. PubChem. Magnesium chloride [Internet]. Nih.gov. PubChem; 2019. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-chloride
6. Engen DJ, McAllister SJ, Whipple MO, Cha SS, Dion LJ, Vincent A, et al. Effects of transdermal magnesium chloride on quality of life for patients with fibromyalgia: a feasibility study. Journal of integrative medicine [Internet]. 2015 [cited 2020 Jan 12];13(5):306–13. Available from: https://www.ncbi.nlm.nih.gov/pubmed/26343101
7. WebMD Editorial Contributor. Health Benefits of Magnesium Oxide [Internet]. WebMD. 2020 [cited 2025 Jan 17]. Available from: https://www.webmd.com/diet/health-benefits-magnesium-oxide#091e9c5e8205ff00-1-2
8. Cox RC, Olatunji BO. Sleep in the anxiety-related disorders: A meta-analysis of subjective and objective research. Sleep Medicine Reviews. 2020 Jun;51:101282.
9. Liguori S, Moretti A, Paoletta M, Gimigliano F, Iolascon G. Role of Magnesium in Skeletal Muscle Health and Neuromuscular Diseases: A Scoping Review. International Journal of Molecular Sciences [Internet]. 2024;25(20):11220. Available from: https://www.mdpi.com/1422-0067/25/20/11220
10. Zhang C, Hu Q, Li S, Dai F, Qian W, Hewlings S, et al. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. 2022 Dec 8;14(24):5235.
11. de Baaij JHF, Hoenderop JGJ, Bindels RJM. Magnesium in man: implications for health and disease. Physiological reviews [Internet]. 2015;95(1):1–46. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25540137
12. Banjanin N, Belojevic G. Changes of Blood Pressure and Hemodynamic Parameters after Oral Magnesium Supplementation in Patients with Essential Hypertension—An Intervention Study. Nutrients. 2018 May 8;10(5):581.
13. Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep [Internet]. 2021 Nov 20;45(4):zsab276. Available from: https://pubmed.ncbi.nlm.nih.gov/34883514/
14. Maria Grazia Tarsitano, Quinzi F, Folino K, Greco F, Francesco Pio Oranges, Cerulli C, et al. Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. Journal of translational medicine. 2024 Jul 5;22(1).
15. Magnesium [Internet]. [cited 2025 Jan 17]. Available from: https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=19&contentid=Magnesium