Magnesium is one of the most vital minerals your body requires—yet it’s commonly underappreciated. Magnesium is essential for more than 300 functions in your body, such as energy production, muscle function, mood regulation, and quality of sleep. Although magnesium naturally occurs in foods such as leafy greens, nuts, seeds, and legumes, many individuals still don’t consume enough through diet alone.
This lack may occur for a variety of reasons—poor diet, chronic gastrointestinal disease such as celiac disease or irritable bowel syndrome, or even as a side effect of certain medications such as antibiotics and diuretics that deplete magnesium. In those instances, supplemental magnesium can be very helpful. But with so many available on the market, how do you select the most appropriate one? And just as crucial—when do you take it? Let’s dissect it.
What Does Magnesium Do to the Body?
Magnesium is the fourth most prevalent mineral found in the human body, and it plays a crucial role in numerous functions. Some of its key benefits are as follows:
Supports muscle and nerve function
Helps maintain a healthy heartbeat.
Controls blood sugar level
Makes bones strong
Aids in the production of energy
Encourages relaxation and sleep
Helps reduce inflammation.
Aids in balancing water and electrolyte levels
Facilitates DNA and protein synthesis
That’s a lot of labor for a single mineral! It’s no wonder, then, that a mere deficiency can affect you, both in terms of your mood and your physical well-being.
Top Magnesium Supplements and Their Specific Uses
Magnesium supplements come in a variety of forms, and each has a different function. Dr. Saurabh Sethi, a Harvard- and Stanford-trained board-certified gastroenterologist, points out the most beneficial types based on their uses:
1. Magnesium Glycinate—For Sleep and Anxiety
This is usually the one that’s suggested for individuals with sleep issues, stress, or muscle spasms. Magnesium glycinate is very bioavailable and kind to the gut. Its soothing effect makes it a great choice to take before bed, particularly if your aim is relaxation or improved sleep.
2. Magnesium L-Threonate—For Brain Function and Mental Clarity
Magnesium L-threonate is unique because it can cross the blood-brain barrier. This makes it particularly effective for enhancing cognitive function, memory, and mental clarity. If you’re looking to support your brain health, this is the go-to option.
3. Magnesium Citrate—For Constipation and General Supplementation
This type has a mild laxative effect and is hence ideally suited for individuals suffering from constipation. It’s also inexpensive and well-absorbed. Magnesium citrate is even used as an adjunct in colonoscopy preparations. It can also be a solid option for general magnesium support.
4. Magnesium Oxide—Not Recommended
While it’s widely available, magnesium oxide has very poor absorption. According to Dr. Sethi, it’s best to avoid this form if you want actual benefits. It may pass through your system without raising your magnesium levels much.
When Is the Best Time to Take Magnesium?
Timing matters when it comes to magnesium supplements. To get the most out of them, align your intake with your wellness goals.
For relaxation or sleep: Take magnesium glycinate or L-threonate 30–60 minutes before bedtime. This helps your body wind down and improves sleep quality.
For constipation relief: Take magnesium citrate in the morning or early afternoon. This ensures it works during the day and doesn’t disrupt your sleep.
For energy and muscle recovery: Take your magnesium in the morning or after a workout, especially if you’re using it to support physical performance or reduce muscle soreness.
Final Thoughts
Magnesium is more than just a supplement—it’s a foundational element of good health. But not all magnesium supplements are created equal. Choosing the right type for your specific needs and taking it at the correct time can make a significant difference.
Whether you’re struggling with sleep, stress, digestive issues, or just looking to feel more energized, there’s likely a magnesium supplement that can help. However, it’s always wise to consult your healthcare provider before adding any supplement to your routine.
Your body will thank you for giving it the support it needs—starting with magnesium.
