Nutrition
Magnesium Missteps: Common Errors and Expert Tips to Boost Your Health
Research indicates that around 50% of adults in the United States are not meeting their magnesium needs through diet alone. This deficiency can lead to symptoms like fatigue, muscle spasms, and weakness. In more severe cases, it might result in abnormal heart rhythms and numbness, as noted by the Cleveland Clinic. To combat this, doctors often recommend magnesium supplements, but understanding the best practices for taking them can be overwhelming.
A popular TikTok video by naturopathic doctor Janine Bowring, ND, highlights a common mistake people make with magnesium: timing. “I can always guarantee that you’re taking your magnesium at the wrong time,” Bowring stated.
While magnesium supplements can theoretically be consumed at any time of the day, many individuals prefer taking them at night for their sleep-enhancing properties. Shelby Harris, PsyD, DBSM, Director of Sleep Health at Sleepopolis, explains this benefit, noting that magnesium “boosts levels of GABA, a chemical in the brain that promotes relaxation and sleepiness.” It also aids in melatonin production, which regulates sleep cycles and relaxes muscles to prevent nighttime discomfort.
Despite these benefits, Bowring suggests a different approach. She advocates for taking magnesium in the morning to help regulate the nervous system throughout the day. “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.
To remember this, Bowring uses the acronym “MM,” which stands for “magnesium in the morning.”
The type of magnesium you choose is also crucial. Common forms like magnesium oxide, citrate, and malate are not recommended by Bowring due to their poor absorption rates. Instead, she suggests magnesium bisglycinate for its superior bioavailability. “That glycine has that superior absorption,” Bowring noted.
Additionally, magnesium bisglycinate is particularly effective when taken 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,” Bowring said.
Moreover, it supports heart health by promoting a steady heartbeat and contributes to a calming effect, making morning consumption even more advantageous. “It does help to keep you nice and calm,” Bowring emphasized.
Taking magnesium in the morning might also enhance energy levels, stress management, and mental clarity, according to Drugs.com.
While magnesium supplements can be taken on an empty stomach, it’s often advised to pair them with a snack to avoid potential side effects like diarrhea, nausea, or stomach aches. As with any new supplement, it’s crucial to consult with a healthcare provider, especially if you’re currently on other medications.
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