Magnesium is a powerhouse mineral involved in hundreds of bodily processes. But new insights reveal that timing might be just as crucial as dosage. Here’s what you need to know to get the most from your supplement.
Timing Is More Important Than You Think
Your body’s ability to absorb magnesium changes throughout the day. Studies show that absorption peaks in the evening hours, making bedtime the ideal window.
It Supports Your Rest-and-Repair System
Magnesium works closely with the parasympathetic nervous system — the part of your body responsible for relaxation, digestion, and recovery — which naturally activates at night.
Take It 60–90 Minutes Before Bed
For best results, take your magnesium supplement about an hour to an hour and a half before bedtime. That’s when your body begins its transition into rest mode.
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It Can Boost Your Natural Sleep Chemicals
Magnesium helps increase GABA, a calming brain chemical that slows down mental activity, quiets stress, and prepares the brain for sleep.
It Reduces Cortisol, the Stress Hormone
High cortisol levels can keep you wired at night. Magnesium has been shown to help lower these levels, making it easier to unwind.
Avoid Mixing It With Caffeine or Heavy Meals
Taking magnesium with coffee, tea, or a large meal can reduce its effectiveness. Aim for a light snack — or nothing at all — when taking your supplement.
Choose the Right Type of Magnesium
Not all forms are equal. Magnesium bisglycinate and taurate are highly absorbable and ideal for relaxation, while cheaper forms like magnesium oxide offer poor bioavailability.
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Combine It With Vitamin B6 for Better Results
Vitamin B6 can enhance magnesium’s absorption and function. Some supplements already include it — if not, consider pairing them.
Create a Consistent Evening Routine
The body thrives on rhythm. Taking magnesium at the same time every night can help reinforce your natural sleep-wake cycle.
Don’t Expect Energy Boosts From It
Despite the marketing, magnesium isn’t a morning energy pill. It’s far more beneficial as a nighttime recovery aid, helping you recharge while you sleep.
This article is based on information from Nyheder24
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