Want to get the most from your magnesium supplement? Whether it’s for calm days, deep sleep, muscle cramps, or blood pressure, our naturopath breaks down how to take magnesium - when, how much, and some top picks to boost its benefits.
Want help choosing which magnesium to take? Check out this guide: the best magnesium for your health goals.
- What’s the best time of day to take magnesium?
- Should you take magnesium with food?
- How much magnesium should I take?
- How can I maximise magnesium absorption?
- Can I overdose on magnesium?
- Can I take magnesium with other supplements?
- How long does it take for magnesium supplements to work?
- Pair with magnesium: Naturopath top picks
- For daytime calm: Now Foods L-Theanine Double Strength
- Sleep support: BioTrace Relax complete
- For blood pressure: Solgar Hawthorne berry
- For muscle cramp support: Schuessler Tissue Salts Mag Phos Muscle Relaxant Spray
What’s the best time of day to take magnesium?
Plenty of people take magnesium in the evening for sleep support. But there’s no solid proof that it works better at a specific time. Your body stores magnesium (in bones and tissues) and releases it when needed. So, the exact time you take it isn’t that important.
Should you take magnesium with food?
Magnesium is usually absorbed a bit better on an empty stomach. If you have a sensitive tummy, it's best to take it with food. The key is to find a time that works for you and is easy to remember – that’s what really matters.
Naturopath tip: If you have a sensitive or irritable gut, liposomal magnesium is a great choice. Buffered to protect your stomach, gentle on digestion, and generally well tolerated. This one’s my top pick: BioBalance Liposomal Magnesium.
How much magnesium should I take?
For most adults, the recommended magnesium dose is 250-350mg per day. However, it’s not always easy to pinpoint the exact amount, since a few factors can increase your magnesium needs. These include:
- Exercise (you lose magnesium through sweat and urine)
- Stress (you use more when stressed)
- Age (as we age, we absorb minerals less efficiently)
- Caffeine and alcohol intake
- Body size (the bigger you are, the more magnesium you need)
- Gut issues (loose bowels can cause magnesium loss)
Most people have at least one of these factors, so I usually recommend starting with around 300mg per day.
How can I maximise magnesium absorption?
Want to get the most out of your magnesium? Here are some simple tips to help with absorption:
- Separate from caffeine: Take magnesium at least an hour apart from coffee, tea, or other caffeinated drinks, since caffeine can affect mineral absorption. Want to learn more about coffee? You’re sure to enjoy this helpful guide: Coffee: how much is too much?
- Combine with Vitamin B6: As a cofactor - Vitamin B6 helps your body use magnesium properly, so make sure you’re getting enough.
- Choose the right form: The form of magnesium you take can make a difference. To maximize absorption, pick one that’s easily absorbed - check out: the best magnesium for your health goals, for more on this.
- Space out your supplements: If you take several supplements, spread them out through the day. This gives your gut more time to absorb them.
- Try liquid or powder: These forms don’t need to be broken down before being absorbed, so they can be easier to absorb. If you’re dealing with gut issues or just want to boost absorption, be sure to try our range of Magnesium Liquids & Powders.
Can I overdose on magnesium?
Yes, it is possible to take too much magnesium. The recommended maximum dose for most adults is 350mg per day. To stay within magnesium dosage guidelines - always follow the dosage instructions on the product packaging.
Can I take magnesium with other supplements?
Yes, you can take magnesium with other supplements. Just keep in mind that if you're taking fibre (like Psyllium, Flaxseed, or some prebiotics), it’s best to space it out by at least 2 hours. Fibre acts like a sponge and absorbs other supplements (and medications), making them less effective.
How long does it take for magnesium supplements to work?
Magnesium supplements typically start working within a few days to a week. However, if your magnesium levels are low, it might take up to 6 weeks to fully build up in your system.
If you're dealing with signs of magnesium deficiency like poor sleep, muscle cramps, feeling tense, or that twitch in your eyelid - it could be helpful to pair magnesium with another supportive product while your magnesium levels are building up.
Naturopath top picks
These are recommended to be taken alongside magnesium. They offer support while magnesium is building up in your body They can be taken for short periods while you build you levels.
Or for comprehensive support keep taking them alongside your magnesium – especially for L-theanine Berry for blood pressure.
Pair with magnesium for daytime calm: L-theanine
Like myself, Callan, HealthPost's other naturopath, is an avid L-theanine taker... And for good reason! So, you can bet we’ve tried every single one (we did it for you, and ourselves!). Tried and tested, this one is the best. Even a team member we gave it to very aptly described it as ‘a calm focus’.
NOW Foods L-Theanine Double Strength
- Supports good levels of calming brain chemicals
- Chilled out but also switched on
- Relaxation support in 20-30 mins
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Pair with magnesium for sleep support
Long term sleep issues, or occasional stress messing with your sleep cycle? Pair magnesium with a herbal sleep formula. Go for a combo of the major players in herbal sleep support. Like this combination:
BioTrace Relax Complete
- Key sleep herbs: Valerian, Passionflower, Lemon Balm & Milky Oat Seed
- Support for a busy mind at night
- Keep on hand for calming stress support during the day
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Pair with magnesium for blood pressure: Hawthorn
Hawthorn not only supports blood pressure balance. Studies show it also overall heart and blood vessel health - it’s a comprehensive cardiovascular tonic.
If you take blood pressure medication, check with your doctor before taking any supplements for healthy blood pressure.
Solgar Hawthorne Berry
- Shown to support blood pressure health
- Pair with magnesium for a comprehensive approach
- Easy one a day dose – over 3-month's supply in one bottle
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Pair with magnesium for muscle cramp support
If you get cramps, it can indicate your magnesium stores are low. In this case, you may need to be patient while your stores build back up. In the meantime – go for this easy spray:
Schuessler Tissue Salts Mag Phos Muscle Relaxant Spray
- Soothe night-time cramps with natural Mag Phos
- Top rated product: 4.8-star (out of 5) rating from 65 reviews
- Easy to take & mild tasting – four sprays under the tongue
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