When Should You Take Magnesium?

Organika Health

May 14, 2025

Magnesium is a crucial mineral involved in over 300 enzymatic reactions in the body, supporting muscle function, nerve health, energy production, and more. While ensuring you get enough magnesium daily is important, the timing of your intake can also impact its effectiveness. Here’s what you need to know about when to take magnesium based on your health goals and supplement type.

Morning vs. Night: What’s Best?

The best time to take magnesium depends on why you’re taking it:

For Energy and Metabolism: Taking magnesium in the morning can support energy production and metabolic function throughout the day. Considering taking an electrolyte drink first thing in the morning that contains magnesium to hydrate and provide energy.

For Relaxation and Sleep: Magnesium helps promote relaxation by regulating neurotransmitters and melatonin production. If you struggle with stress or sleep issues, taking magnesium in the evening may be more beneficial. Enhanced Collagen Relax is a great way to wind down in the evening.

For Workout Recovery: Magnesium supports muscle function and recovery. Taking Organika's Electrolytes Recovery post-workout can help replenish lost minerals and reduce muscle cramps.

For Digestive Support: Magnesium citrate, known for its laxative properties, is best taken in the evening or before bed. Electrolytes with added prebiotics supports gut health, intestinal regularity, and overall wellbeing. Hydrate while also boosting your digestion.

Should You Take Magnesium With Food?

Magnesium supplements are generally best absorbed when taken with food, as this can help reduce the likelihood of stomach upset. Some forms, like magnesium oxide and citrate, may cause digestive discomfort on an empty stomach.

Choosing the Right Magnesium Supplement

Different forms of magnesium serve different purposes:

Magnesium Glycinate: Great for relaxation and reducing stress, best taken at night.

Magnesium Citrate: Helps with digestion and constipation, often taken in the evening.

Magnesium Malate: Supports energy levels and muscle recovery, ideal for morning intake.

Magnesium L-Threonate: Beneficial for cognitive function and brain health, can be taken any time of day.

Scientific Research on Magnesium’s Benefits

Research suggests that magnesium intake may have beneficial effects on various health conditions. Studies have shown that magnesium intake is associated with a decreased risk of developing type 2 diabetes (Guerrero‐Romero & Rodríguez-Moran, 2014) and a lower prevalence of metabolic syndrome (Song et al., 2005). Magnesium supplementation has been found to be effective in reducing glycemia in high-risk subjects, although results in type 2 diabetic patients are inconsistent (Guerrero‐Romero & Rodríguez-Moran, 2014). Higher magnesium intake is also linked to lower levels of systemic inflammation, as measured by C-reactive protein (Song et al., 2005). Additionally, magnesium intake may have a modest inverse association with the risk of coronary heart disease in men (Al-Delaimy et al., 2004). Given its role as a cofactor in over 300 enzymatic reactions, magnesium is essential for numerous metabolic pathways, and its deficiency may contribute to various health conditions (Schwalfenberg & Genuis, 2017).

Final Thoughts

The best time to take magnesium depends on your individual health goals and the type of supplement you choose. Whether you take it in the morning for energy, at night for sleep, or post-workout for muscle recovery, consistency is key to reaping the benefits of this essential mineral. If you’re unsure about the right magnesium supplement for you, consult with a healthcare professional to determine the best option for your needs.