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Magnesium. When to take it?

by (1159)
Updated about 23 hours ago
Created November 25, 2010 at 5:55 PM

Yeah, Magnesium again... lol

According to Robb Wolf, one should take Mag before going to bed and not with food.

Thing is, i'm having a hard time keeping it far from food as i tend to have dinner pretty late.

Do you think i should take it before dinner, or is it actually not that bad to take say 1 hour after dinner? Does the food (calcium-rich ones) ingested have any influence on the absorption if i take it right after dinner?

Thanks

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2506 · March 21, 2013 at 11:08 PM

Indeed. That's exactly what I do. No issues.

Medium avatar
39841 · March 21, 2013 at 5:01 PM

Try taking 100mg magnesium glycinate with each meal...it doesn't have this effect.

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1159 · November 26, 2010 at 7:53 PM

Yeah, among others... Holy cats!

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3641 · November 26, 2010 at 5:40 PM

Robb has really socialized the word "trots" haha

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1227 · November 26, 2010 at 3:30 PM

Please chage opening to "I was taking. . . (I don't want to sound feeble minded.)

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1227 · November 26, 2010 at 3:28 PM

I've was taking Life Extension's Magnesium Citrate 160mg as close to 11:30 pm as I can remember for about a month. At 68 yrs old I have been experiencing some problems with constipation so I've upped the does to two capsules and now have none of the aforementioned problems. I second ben61820's experience of not getting sleepy right away, but I am sleeping "better and longer."

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20411 · November 26, 2010 at 3:23 PM

Magnesium oxide is not well absorbed (4-6% iirc). Of course, it's cheap, so it shows up in a lot of supps (multi-vits and minerals).

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1159 · November 25, 2010 at 6:23 PM

Yeah i'm using the Natural Calm powder stuff but it doesn't have calcium :)

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11 Answers

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20787 · November 25, 2010 at 8:39 PM

They say if you take magnesium on an empty stomach, it can result in a more intense flushing of magnesium into the blood stream. This could be helpful for sleep induction. Plus calcium and magnesium compete for absorption so absorption would probably be better if magnesium is take far away from calcium intake.

Looks like Natural Calm is made of a combo of magnesium carbonate and citric acid which are designed to sort of combine in the stomach acid to form magnesium citrate, so for this particular product, seems to me that it would be very important to take it when the stomach is devoid of food. Unfortunately, it can take up to 3 hours for a big meal to be cleared from the stomach, or maybe only an hour for a small meal. Plus it depends on what foods you eat. Some supposedly take longer than others. Meat is supposedly one that takes longer. For this reason, many people take meds/vits that are supposed to be on an empty stomach one hour before meals instead of after. Then you have a full hour to digest the little pill or bit of liquid before the rest of the food comes, and that should be sufficient.

I take magnesium chelated with amino acids from Albion labs. Apparently, it doesn't matter that much when you those kinds of magnesium as they absorb well either way, but I'd still take them away from calcium if possible. Looks like there are two main kinds of magnesium supps, one kind that is soluble and the kind that is insoluble. Insoluble varieties include magnesium oxide and magnesium carbonate and should be take on an empty stomach to maximize stomach acid effectiveness. Soluble chelates like the one I take from albion labs which is bound to amino acids absorb much better in the intestines and so you don't have to worry about it as much.

A968087cc1dd66d480749c02e4619ef4
20411 · November 26, 2010 at 3:23 PM

Magnesium oxide is not well absorbed (4-6% iirc). Of course, it's cheap, so it shows up in a lot of supps (multi-vits and minerals).

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10 · November 25, 2010 at 9:54 PM

Dr. Michael Eades recommends taking 300 mg of magnesium before bed. In addition, he says it should be a magnesium ending in "ate," such as magnesium citramate.

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15593 · November 25, 2010 at 6:57 PM

Some people seem to experience the relaxing effects of magnesium immediately or at least shortly after the supplement (this is a question I keep meaning to get around to asking about), but I'm not sure if this is a major factor. The body contains large amounts of the mineral anyway and I'm not sure that having very recently consumed magnesium leads to much higher doses of magnesium getting to the particular parts of the body you want and being active at that time precisely. I've never noticed any effects immediately after taking magnesium personally.

In any case, if you're not taking the magnesium precisely to make yourself more relaxed before bed then I can see no reason why you shouldn't take it whenever you like. I would take it apart from a meal though, since it may counteract your digestive juices.

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1409 · November 25, 2010 at 6:10 PM

If you're taking it in liquid as in Natural Calm, I think it's okay to take an hour after dinner. I try not to take it right before bed because of the extra liquid and not wanting to have to wake up to pee.

I think if you give it the hour you're good to go with your stomach being cleared of food. If you do it right after dinner, it may be helpful for absorption of the dinner calcium but I'm not sure on that.

I wouldn't sweat the details on it too much- try it and see how you feel. I think Natural Calm has both calcium and magnesium in it... I'm a fan- just go a little at a time.

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1159 · November 25, 2010 at 6:23 PM

Yeah i'm using the Natural Calm powder stuff but it doesn't have calcium :)

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0 · March 21, 2013 at 5:00 PM

I took magnesium calm, and had to stop because of severe diareah. Lost 10 lbs. the diareah continued for days after after I stopped using the product.

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2506 · March 21, 2013 at 11:08 PM

Indeed. That's exactly what I do. No issues.

Medium avatar
39841 · March 21, 2013 at 5:01 PM

Try taking 100mg magnesium glycinate with each meal...it doesn't have this effect.

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0 · December 23, 2012 at 6:32 AM

Best to take magnesium with a multi b vitamin if taking to aid sleep

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1587 · April 11, 2011 at 3:49 PM

I usually take 300mg (citrate) after my workout and 300mg before bed, following Ido Portals recommendation. Especially the post workout Mag has done wonders for my recovery!

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1033 · April 11, 2011 at 3:38 PM

Vitamin and mineral supplements always work better when taken with food.

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1997 · November 26, 2010 at 7:51 PM

This magnesium supplement says to take with meals: http://www.amazon.com/gp/product/B000GFJJKQ/ref=cm_rdp_product

Is that incorrect?

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3717 · November 26, 2010 at 2:18 PM

All I know is if you opt to take Natural Calm, follow the directions CLOSELY. Robb Wolf mentions the "trots." I would call it more like the "sprints."

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1159 · November 26, 2010 at 7:53 PM

Yeah, among others... Holy cats!

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3641 · November 26, 2010 at 5:40 PM

Robb has really socialized the word "trots" haha

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15976 · November 26, 2010 at 12:27 AM

i take natural calm two times per day. once at about 2pm and then once before our dinner, at about 9:30pm. We're usually in bed at about 11:30PM. Hope that helps. The good thing about mag is that it doesn't directly induce sleep so i wouldnt think taking it before bed is going to make you sleepy. Rather, by raising your mag levels all the time you will simply start to sleep better and longer.

0e395acc856e3353f3f5892e6b09b0e7
1227 · November 26, 2010 at 3:30 PM

Please chage opening to "I was taking. . . (I don't want to sound feeble minded.)

0e395acc856e3353f3f5892e6b09b0e7
1227 · November 26, 2010 at 3:28 PM

I've was taking Life Extension's Magnesium Citrate 160mg as close to 11:30 pm as I can remember for about a month. At 68 yrs old I have been experiencing some problems with constipation so I've upped the does to two capsules and now have none of the aforementioned problems. I second ben61820's experience of not getting sleepy right away, but I am sleeping "better and longer."

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