Does Magnesium really make us sleep?
The real questions is: which one?
Taking magnesium at a specific time of day can depend on your goals for supplementation, but for most people, the timing doesn't significantly impact absorption. Magnesium is generally absorbed within 4-6 hours after ingestion, but its effects can vary depending on the form of magnesium and your body’s needs.
Morning vs. Night:
1 Morning:
◦ Some people prefer to take magnesium in the morning if they experience side effects like loose stools, as it gives the body time to adjust throughout the day.
◦ Magnesium can also support energy production (e.g., through its role in ATP synthesis), so morning intake might help with feeling energized, depending on the form of magnesium.
2 Night:
◦ Many take magnesium at night because of its potential calming effects. Forms like magnesium glycinate or citrate can help relax muscles and support better sleep.
◦ If you're using magnesium for sleep or stress relief, nighttime might be the better choice.
Does Timing Really Matter?
• For most people, consistent daily intake is more important than timing.
• If you're taking a slow-release magnesium supplement, timing matters even less, as the release is gradual.
How Long Does Magnesium Take to Work?
• Immediate effects: For some uses like muscle cramps or relaxation, benefits may appear within hours.
• Chronic effects: For long-term benefits (e.g., improving magnesium levels or managing deficiencies), it can take weeks to see noticeable results.
Tips for Better Absorption:
• Take magnesium with food to minimize digestive discomfort and enhance absorption.
• Avoid taking it alongside calcium or zinc in large amounts, as they may compete for absorption.
• Hydrate well, as magnesium is absorbed in the gut, and dehydration can impair this process.
If you’re unsure, consider your primary reason for taking magnesium and adjust timing based on what fits your needs best.
Magnesium oxide is primarily used to adjust magnesium levels long-term rather than for immediate benefits like sleep or relaxation.
Why Magnesium Oxide Doesn't Promote Sleep or Relaxation:
1. Low Bioavailability:
◦ Only about 4% of magnesium oxide is absorbed by the body, meaning it’s less effective at delivering magnesium to tissues where it could have calming effects.
◦ The rest often stays in the digestive system, leading to a laxative effect rather than contributing significantly to relaxation or sleep.
2. Primary Use:
◦ It’s inexpensive and effective for addressing magnesium deficiencies over time due to its high elemental magnesium content (even if poorly absorbed).
3. Minimal Neurological Impact:
◦ Forms like magnesium glycinate or L-threonate interact more effectively with the nervous system, promoting calming effects through increased neurotransmitter regulation (e.g., GABA). Magnesium oxide doesn’t excel in this area.
When is Magnesium Oxide a Good Choice?
• For general supplementation: If you’re simply looking to boost magnesium intake to correct a deficiency.
• For digestive issues: Its laxative effects can help with occasional constipation.
Best Alternatives for Sleep or Relaxation:
If your goal is to promote sleep or reduce stress, consider these instead:
• Magnesium Glycinate: Known for its calming effects, highly bioavailable, and gentle on the stomach.
• Magnesium Citrate: Provides mild relaxation and may help with occasional constipation.
• Magnesium L-Threonate: Ideal for calming the brain and improving cognitive function (can enhance sleep for some).
Long-Term vs. Immediate Benefits:
• Magnesium Oxide helps replenish magnesium levels over time, but for immediate relaxation or sleep, other forms like glycinate or citrate are more effective.
• If you’re already using magnesium oxide, adding a small dose of a sleep-promoting form (e.g., glycinate) at night can provide targeted benefits.
I hope this mini deep dive was useful to you. Don’t forget to check the labels on your vitamins, you may be surprised!
Dosage And Safety Considerations
The information provided in this book is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Herbal practices and uses discussed are not a substitute for professional healthcare.
While herbs are natural, they are also bioactive substances, and proper dosage, preparation, and use are important. Always follow reputable dosing guidelines for each herb and consult with a qualified healthcare provider before using any herbs, especially if you are pregnant, nursing, taking medications, have known allergies, or have existing medical conditions.
Anyone experiencing severe symptoms or managing chronic health issues should seek professional guidance before using herbs.
Individual responses to herbs may vary, and no outcomes are guaranteed. The author makes no claims regarding the effectiveness, safety, or suitability of any herb for any particular person.
Readers assume all responsibility for their personal health decisions based on the information presented. The author disclaims all liability for any loss, injury, or damage allegedly arising from the use or application of the information in this newsletter.
Camille Charles is the voice behind The Minimalist Herbalist. She is an Herbal Researcher, Best-Selling Author and Consumer Advocate. You can find her distilling rose water in her instant pot, repurposing olive jars to store her cacao butter and overnight nettle infusions. She talks way too much about tinctures for womb health. When not writing or checking on her brews, she designs graphics.