Want better sleep? Here's right time to take magnesium
How timing magnesium intake can improve your sleep (photo: Freepik)
Magnesium has long been considered a natural sleep aid, but not everyone experiences its effects. As it turns out, the issue may not be the dosage, but the time you take it, according to Eating Well.
Best time to take magnesium
If you are taking magnesium to improve sleep, it is most often recommended to take it shortly before bedtime.
Dietitian Whitney Stuart said that taking magnesium 30–60 minutes before sleep is considered optimal for helping the body prepare for rest. This time frame allows the body to absorb the magnesium.
Magnesium for sleep is most commonly taken once a day, often in the evening or 30–60 minutes before bed.
Taking magnesium at the same time every night strengthens the body's signal that it is time to sleep. Combining magnesium intake with other relaxing activities, such as reading a book or light stretching, can further improve sleep quality.
How to choose magnesium
Magnesium glycinate and magnesium threonate are better tolerated and absorbed compared to magnesium oxide.
L-threonate magnesium is known for its ability to cross the blood-brain barrier, which may make it especially beneficial for cognitive function and nervous system support.
Many affordable, widely available supplements contain magnesium citrate or oxide. However, these can have a mild laxative effect by drawing water into the intestines.
As for dosage, standard over-the-counter recommendations usually range from 200 to 400 mg per day for adults. However, it is always best to start with a lower dose to assess tolerance and minimize digestive side effects.
Dangers of magnesium
Overall, magnesium is safe for most healthy adults, but it can interact with certain medications and medical conditions.
Because magnesium naturally relaxes blood vessels, it can affect cardiovascular function. It may lower blood pressure, which should be monitored in patients already taking antihypertensive medications.
Magnesium can also interfere with the absorption of some drugs by binding to them in the digestive tract. Therefore, it is recommended to consult a doctor before taking it.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
