Everyone around us constantly mentions magnesium, and it's almost impossible to avoid hearing this name. Magnesium, that subtle yet indispensable mineral, affects our energy, nervous system, and muscles. Usually, the effects of magnesium are mentioned, but do you know how often you should take it to get the most benefit from it? Let's take a look!
Why is magnesium so important?
Magnesium plays a role in more than 300 biochemical processes in the body. It helps fight fatigue, reduces stress, supports proper muscle and nerve function, and even influences sleep quality. A magnesium deficiency can lead to cramps, irritability, insomnia, or headaches.
Let's say this was just a lighter summary of how important magnesium is. If you're interested in more and what happens to the body when we have a magnesium deficiency, we recommend reading our previous article: What is magnesium and how does its deficiency manifest in the body?
How often should you take magnesium?
Magnesium is naturally found in the diet, such as nuts and seeds, dark chocolate, yeast, fish, and meat, etc. However, it's important to realize that magnesium intake through food is unfortunately often insufficient, and it's ideal to supplement it through dietary supplements. Now, let's get to our main question: What is the ideal amount of magnesium? It depends on your needs and lifestyle. In general, there are a few basic rules:
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Daily dose: The recommended daily dose of magnesium ranges from 300 to 400 mg for an adult. Usually, the ideal dose is 375 mg for an adult. It's important to note that the amount is only an estimate. Magnesium requirements increase with physical exertion, stress, or during pregnancy. It also depends on gender and age.
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Even distribution: If you're taking higher doses, it's better to divide them into two or three smaller doses throughout the day. The reason is simple. The body cannot absorb a large amount at once.
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Ideal time for consumption: It's best to take magnesium in the evening before bed or after physical activity, as it helps relax muscles and supports recovery.
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During stress and sports: If you're stressed or exercise regularly, you may need higher doses. Athletes often take 500 mg daily. However, it’s important to realize that this may not apply to everyone.
What affects magnesium needs?
Certain factors can increase your magnesium needs, such as:
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Stress: High levels of stress lead to higher magnesium depletion, so people under stress may need more of this mineral.
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Physical activity: Athletes or people who regularly exert themselves physically have higher magnesium needs because they lose this mineral through sweating.
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Diet: If your diet is not rich enough in magnesium-containing foods (e.g., nuts, seeds, leafy greens, whole grain products), you will need more dietary supplements.
How long should you take magnesium?
It’s good to take magnesium regularly, as its effects are not immediate. For your body to gain the full benefits from this mineral, it's better to take it long-term, ideally for several weeks. If you have specific health problems that magnesium might alleviate, such as leg cramps or anxiety, it may be beneficial to take it for several months.
When is the best time to take magnesium?
We've already said that it's ideal to take magnesium in the evening, but if you want to take it in the morning, it doesn’t necessarily mean it’s a mistake. You can take magnesium in the morning or in the evening, but its effects will be somewhat different depending on the time of day you take it.
- Morning: If you take it in the morning, magnesium can help kickstart your day and boost energy levels. Its effects on the nervous system will help improve concentration and productivity.
Here's a tip for you: Some forms of magnesium, like magnesium citrate, may have a laxative effect, so if you have a sensitive stomach, it's better to take it after breakfast rather than on an empty stomach.
- Evening: If you take it in the evening, magnesium helps relax muscles and calm nerves. It’s a great aid for better sleep as it helps the body transition into a relaxation phase. If you're feeling stressed or having trouble falling asleep, magnesium in the form of bisglycinate is an ideal choice. This form of magnesium is gentler and doesn't cause any undesirable side effects.
What forms of magnesium are the best?
Not all forms of magnesium are equally well absorbed. Here are the most effective ones:
✅ Magnesium citrate – well absorbed, good for digestion
✅ Magnesium bisglycinate – ideal for the nervous system and sleep
✅ Magnesium malate – great for energy and muscle recovery
On the other hand, magnesium oxide is poorly absorbed, so its effectiveness is lower.
Can I take too much magnesium?
Yes, but it’s rare. Excessive intake, usually over 600 mg daily, can cause diarrhea or nausea. If you have kidney problems, consult a doctor before taking magnesium.
The key is to listen to your body. Everyone has different needs, so follow your feelings. If you're experiencing cramps, fatigue, or poor sleep, magnesium can help. It’s important to choose the right form and adjust the dosage to your lifestyle.
