Transdermal magnesium: Not supplements at all, topical applications like lotions, oils, and Epsom salt baths can be applied as needed at any time of day, says Wohlgemuth.Magnesium malate: “Magnesium malate is a great option for morning supplementation because it is more energizing,” according to Wohlgemuth.*.You can also pack them in your suitcase while traveling to ensure healthy digestion on your trip.* If you’re using them for this purpose, experts suggest taking them before bedtime so you’re ready to go in the morning, while others may find that disruptive to a good night’s sleep (so it’s a personalized decision). Magnesium citrate and oxide: These forms of magnesium are less soluble and thus, less absorbable and tend to get the bowels moving.Magnesium bisglycinate: This highly absorbable and gentle form of magnesium, making it a great option to consume at any time of the day but also in the hours leading up to bed to support relaxation and quality sleep7, Li explains.*.Here are a few of the main forms (i.e., complexes) of magnesium you’ll find, and some best practices on when to take them during the day: It’s that secondary compound that you’ll want to look at when you’re deciding on timing and a personalized supplement regimen. When it comes to the best time of day to take a magnesium supplement, functional dietitian Selva Wohlgemuth, M.S., RDN, says that it depends on the magnesium form and intended effect.įor a little context: Since magnesium is an insoluble mineral on its own (as a mineral element), “it needs to be paired with another compound to create organic or inorganic salts or complexes, to make the mineral more soluble5įor the body to absorb,” Ferira shares. When’s the best time of day to take a magnesium supplement? This ad is displayed using third party content and we do not control its accessibility features.

Though the exact cadence will depend on the form you’re taking-be it magnesium bisglycinate, citrate, chloride, etc., or even a comprehensive multivitamin that contains magnesium-and what you’re taking it for. This means that as you’re looking to fulfill your nutritional requirements through rich dietary sources (like green leafy vegetables, legumes, nuts, seeds, and whole grains) and high-quality supplements, you would want to take advantage of that magnesium supplement at least once a day.

So it’s not something you can just take once, see results, and then never take again,” explains registered dietitian Amanda Li, R.D. “Most magnesium will stay in the body for anywhere from 12 to 24 hours. This ongoing process of absorption and utilization is pretty quick, so it’s important to make sure you’re always giving your body the magnesium it needs. Is located in our bones (about 50 to 60%), muscles, and other soft tissues,” explains Ferira. One of the reasons it can be challenging to accurately measure magnesium levels in the blood is because of where it preferentially concentrates in the body. On average, she adds, about 40% of the magnesium we consume is absorbed in the upper GI tract, while 5% is absorbed lower down in the large intestine (i.e., colon). “Your body is constantly using up magnesium and the amount that you store is regulated,” registered dietitian Tracey Frimpong, R.D., tells mbg. Utilized for over 300 essential cellular pathways in the body, it’s no wonder we would benefit from a sufficient supply of magnesium daily. Instead of plasma or serum due to the higher magnesium content in RBCs, but even that test has its challenges in capturing the whole-body magnesium status situation.” Infusing a bit more nuance into the assessment of magnesium levels in the body, Ferira shares that, “some health care practitioners, especially those with a functional or integrative focus, choose to assess magnesium status with red blood cell (RBC) levels5 Someone who is magnesium deficient (has a blood serum level below 0.75 mmol/L) will generally absorb more of the mineral than someone who is not. The amount of magnesium that is absorbed by the body when we take a supplement depends on the form (i.e., complex) the magnesium is delivered in (think glycinate, oxide, etc.) but also our internal magnesium levels, or status.

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