Research shows that about half of U.S. adults don’t get enough magnesium through diet alone. A magnesium deficiency can manifest as fatigue, muscle spasms, weakness, loss of appetite, and, in more advanced cases, abnormal heart rhythms and numbness, according to Cleveland Clinic. Your doctor might suggest increasing your levels with a supplement—but with so much information out there, researching magnesium supplement dos and don’ts can feel like a daunting task.
In a viral TikTok clip, naturopathic doctor Janine Bowring, ND, told followers, "I can always guarantee that you’re taking your magnesium at the wrong time."
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Theoretically, magnesium supplements can be taken at any point during the day. However, many people love magnesium for its nighttime benefits, specifically when it comes to improving sleep quality.
"It boosts levels of GABA, a chemical in the brain that promotes relaxation and sleepiness," Shelby Harris, PsyD, DBSM, Director of Sleep Health at Sleepopolis, previously told Best Life. "It also supports the production of melatonin, the hormone that helps control when you feel sleepy or awake and can relax your muscles to prevent cramps or discomfort that could wake you up."
While there is merit to incorporating magnesium into your bedtime routine, Bowring argues that it’s better to take it when you first wake up.
"It helps to regulate your nervous system, calming you down throughout the day—and that’s why I prefer that you take your magnesium in the morning," she explained. Bowring’s favorite way to remember this rule is the acronym "MM," which stands for "magnesium in the morning."
The type of magnesium also matters. Magnesium oxide, magnesium citrate, and magnesium malate are all common kinds of magnesium, but they’re not Bowring-approved. "These aren’t the preferred types because they have very poor bioavailability [or] poor absorption," she explained in another TikTok video.
Instead, you may want to opt for magnesium bisglycinate. "That glycine has that superior absorption," Bowring added.
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Plus, magnesium bisglycinate’s health benefits are at their most viable when activated in the morning.
"This type of magnesium also helps with [the] metabolism of your carbs, your fats, and your proteins throughout the day, when you are consuming most of your calories," said Bowring.
Moreover, magnesium bisglycinate "helps to regulate the proper and steady beating of your heart," and "it does help to keep you nice and calm"—all the more reason "to take it in the morning," argued Bowring.
Per Drugs.com, taking magnesium in the morning may also improve energy levels and help with stress management and mental clarity.
Although magnesium supplements can be taken on an empty stomach, many recommend taking them with a snack to ward off possible side effects, such as diarrhea, nausea, or an aching stomach. As with starting any new dietary supplement, it’s important to first speak with your doctor, especially if you take other medications.
