When to take Magnesium | PlanYourVitamins.com

What is magnesium good for?

Short answer: Magnesium has potential benefits for metabolism, cell function, energy levels, sleep quality, inflammation, cardiovascular health, cholesterol levels, the nervous system, depression, bone health, insulin sensitivity, mental health and diabetes.

Magnesium is an essential mineral, and every cell in your body requires magnesium in order to function.

Approximately 60% of the magnesium in your body is found in your bones, while the remainder can be found in muscles and other soft tissues, and it is also in your blood. The reason why magnesium is so ubiquitous in our bodies is that it is what is known as a cofactor, meaning that it assists in chemical processes.

My mom would always tell me, that if she could only ever keep taking one supplement, it would be magnesium, and for good reason. It is involved in over 600 different types of reaction in your body, ranging from energy production, muscle function, neurotransmitter regulation, protein formation, and even DNA maintenance.

Magnesium deficiency

Despite this, it is estimated that roughly 50% of adults in the U.S. are deficient in magnesium, and this can be partially attributed to modern agricultural practices that have slowly depleted magnesium from the soil where we grow our vegetables from. Of course, the fact that fresh vegetables are appearing less on people's dinner plates also plays a large role.

Thankfully, magnesium supplementation can go a long way to remediate this, at least until we are able to remediate the underlying causes.

Modern agricultural practices slowly deplete magnesium from the soil, reducing the amount of magnesium that we end up consuming in our diet naturally.

Role in mental health & sleep quality

Magnesium plays a critical role in brain function, and low levels of magnesium are associated with an increased risk of stress and depression. Also, stress itself has actually been proven to deplete magnesium, leading to a vicious cycle, highlighting the importance of ensuring adequate magnesium intake.

Higher levels of magnesium are also associated with better sleep quality, as well as less tiredness during the day. It was also found that magnesium supplementation in older adults helped with falling asleep faster, and was conductive to being less likely to wake up earlier than expected.

Role in diabetes

Magnesium also plays a crucial role in regulating blood sugar and insulin sensitivity. Specifically, magnesium helps move blood sugar into your muscles and gets rid of lactic acid, which can accumulate in muscles during exercise and cause fatigue.

Studies find that approximately 48% of people that suffer from type 2 diabetes also have low blood levels of magnesium, and it is suspected that this is due to them being unable to regulate their blood sugar levels effectively through a lack of magnesium, among other factors.

Similarly, research shows that higher levels of magnesium intake are associated with a lower risk of developing type 2 diabetes.

Role in cardiovascular health

In terms of cardiovascular health, many studies have found that high levels of magnesium are associated with improved regulation of blood pressure levels, improved cholesterol levels, a lower risk of heart disease, and a lower risk of stroke.

Benefits for inflammation & oxidative stress

In addition to this, magnesium also plays an important role in reducing inflammation and oxidative stress, both of which are known to increase the risk of a multitude of chronic health conditions and diseases, and several studies have found that magnesium supplementation is associated with an improvement in several key markers of inflammation in people that suffer from chronic inflammation.

Role in bone health

Also, as mentioned above, roughly 60% of the magnesium in the body is found in the bones, so you can imagine the potential consequences that there could be on the strength of our bones if we were to be deficient in magnesium.

Some studies have found a direct link between lower levels of magnesium with a higher risk of osteoporosis, which causes bones to become brittle and more prone to fractures.

When should I take magnesium?

Short answer: Magnesium is best taken with your evening meal, or with the last meal of the day.

Magnesium should be taken with a meal, not only for increased absorption, but also due to the fact that taking it on an empty stomach can result in unpleasant gastrointestinal side effects, such as diarrhea or nausea.

Also, as it can be conductive to improved sleep quality, it is recommended to take magnesium in the evening, with the last meal or snack of the day.

What does magnesium combine well with?

Short answer: Magnesium has been shown to work well together with ashwagandha, B-complex, choline, chromium, fish oil, green tea extract, hawthorn berry extract, krill oil, L-theanine, omega-3, rhodiola extract, taurine, vitamin B6 and vitamin D.

Magnesium with B vitamins, for increased absorption

It is worth considering combining B vitamins with magnesium, and especially vitamin B6, due to the fact that the level of vitamin B6 in your body actually determines how much magnesium your cells can absorb.

Magnesium with B vitamins, green tea extract & rhodiola

Also, one study found that a combination of magnesium, B vitamins, green tea extract and rhodiola extract managed to increase spectral theta brain activity while performing attentional tasks, suggesting that this combination can increase attentional capacity under stressful conditions.

Magnesium with vitamin D

Another great combination is magnesium with vitamin D, and research has shown that they both work together to reduce inflammation, regulate blood pressure, promote bone health, improve immune system function, and elevate overall mood and feeling of well-being.

Magnesium with ashwagandha, for mood & cognitive health

Ashwagandha has also been combined with magnesium in trials, and has shown potential for enhancing cognitive function, including memory and concentration, while also regulating mood and reducing symptoms of anxiety, stress and depression.

This same combination has also been known to provide physical benefits in addition to mental benefits, including improved physical endurance, muscle strength and muscle recovery.

Magnesium with hawthorn berry, for stress & anxiety

Another potential combination that was shown to be helpful when dealing with anxiety was magnesium paired with hawthorn berry extract.

One study involving 264 people that suffered from anxiety saw a significant reduction in anxiety levels when taking a combination of magnesium, hawthorn berry extract and Californian poppy flower extract, compared to the group that took a placebo.

Another study where participants took a combination of magnesium and hawthorn berry extract for 10 weeks observed a significant reduction in diastolic blood pressure in the group that took the combination, while the group that took a placebo showed no improvement.

Magnesium with taurine, for cardiovascular health

Dietary supplementation of magnesium and taurine has been found to enhance the function of
the endothelium, which is the lining of blood vessels.

Specifically, animal studies concluded that this combination facilitates repair of impaired endothelial functions, resulting in a reduction of cardiovascular disease and an increased lifespan overall.

Magnesium with omega-3, for brain & heart health

Omega-3 fatty acids are also known to work well with magnesium, and supplementing both can be especially useful for people who have certain conditions that involve cardiovascular health or brain health.

On one hand, omega-3 fatty acids are known to lower triglyceride levels and help regulate blood pressure, while magnesium assists in opening up blood vessels, contributing to an even further reduction in blood pressure.

This combination is also known to improve mental health, benefitting people that suffer from depression, stress or anxiety.

Magnesium with L-theanine, for improved sleep quality

On the topic of stress and anxiety, magnesium has also been found to combine well with L-theanine.

Studies have found that this combination yields positive results when it comes to reducing overall perceived stress and anxiety, while also promoting higher quality sleep. One animal study on sleep in mice found that the group that took L-theanine combined with magnesium got to sleep faster and had increased sleep duration compared to the group that took L-theanine supplementation alone.

The combination of both supplements was found to improve melatonin, an important neurotransmitter involved in sedation, and associated with improved sleep quality.

Magnesium with chromium, for diabetes

Another mineral that combines well with magnesium is chromium, particularly for anyone who is concerned about diabetes, as the combination of both minerals has been found to decrease insulin resistance much more effectively than taking either supplement alone.

Magnesium with choline, for increased absorption

Lastly, if you are taking choline, you may benefit from taking magnesium too if you aren't already, as it has been found that when taking both choline and magnesium together, they both facilitate each other's absorption.

What should I avoid taking magnesium with?

Short answer: Avoid taking magnesium supplements at the same time as calcium, manganese, zinc, antibiotics (quinolones), antibiotics (tetracyclines) or fibrous foods.

Avoid with calcium, zinc or manganese

There are certain minerals that compete with each other for absorption, especially when taken in supplemental doses.

Magnesium specifically is known to compete for absorption with manganese, zinc and calcium, so avoid taking either of these at the same time as your magnesium supplement.

Avoid with foods rich in fiber

One interesting aspect of magnesium is the fact that large amounts of fiber can actually inhibit your body's ability to absorb magnesium properly, according to research performed at the University of Memphis. With this in mind, it is advisable to take magnesium together with a meal or snack that is low in fiber.

Avoid with antibiotics

Also, it is advisable to not take magnesium supplements at the same time as quinolone antibiotics or tetracycline antibiotics, as magnesium can reduce their absorption.

What are natural sources of magnesium?

If you are interested in achieving your daily magnesium intake through your diet, rich sources of magnesium include:

Seeds
Nuts
Legumes
Dark chocolate
Avocados
Bananas
Tofu
Dark leafy greens

Magnesium data sources & further reading

Last updated by Asklepios on 30th January, 2025