Magnesium is one of the most essential minerals that help keep the body functioning at its best. It is involved in 300 to 600 chemical processes every single day, supporting everything from energy production and muscle function to brain health and stress regulation. Because of the many benefits of magnesium supplementation, it is important to choose the right type and take it at the right time to maximize its effects.
Whatever your goal may be when it comes to improving your overall health and well-being, understanding how and when to take magnesium can make all the difference in how you feel every day. In this episode, we are breaking down the best types of magnesium for specific needs and the ideal times to take them for maximum benefits. Don't miss this one because small changes in your magnesium routine could lead to big improvements in your sleep, focus, energy, and overall wellness!
Importance of Magnesium for the Brain and Body
Magnesium is truly amazing considering that the body depends on it for hundreds of chemical processes every single day. What makes it so special is how it calms the nervous system, lowers cortisol, and helps you feel good. Magnesium is like a little reset button for your body and brain. The key, however, is to ensure that you are using the right kind of magnesium for your specific needs.
When I created our Neurotastic Multi-Mag formula, I wanted something that fully supports brain health. Magnesium L-threonate is my absolute favorite because it is the only type that crosses the blood-brain barrier, which means it directly improves cognitive function. The good thing about this is that the effects are greatly noticeable. Magnesium malate is another great option for brain health, though it does not have quite the same cognitive boost since it does not reach the brain in the same way.
Then there is magnesium glycinate, which is one of the best choices for deep relaxation and better sleep. And of course, there are other forms, like magnesium citrate, which is great for digestion, and magnesium sulfate, which is what you soak in during a nice, relaxing bath.
Best Times to Take Magnesium for Specific Issues
I always ask people who take magnesium regularly if they are taking it at the right time, because that is often the missing piece. Many say they are not feeling the benefits, and in most cases, the issue is not the magnesium itself but simply the timing. With so many different types and uses, it is easy to feel unsure about when to take it. But once people find the right type and timing, everything changes. They sleep better, feel calmer, and notice real improvements in focus and energy.
It is a simple adjustment that makes all the difference. If your goal is better sleep and relaxation, the best time to take it is at night, about thirty minutes to an hour before bed. Some people tell me they feel tired within ten minutes of taking it. Magnesium glycinate and L-threonate are fantastic for sleep because they help lower cortisol, relax muscles, and ease the body into rest mode.
Taking the right magnesium before bed can be a game changer for those who struggle to unwind and get quality sleep. If you are looking to boost focus and brain function, magnesium L-threonate is your best friend. You can take it at night and still get the benefits the next day, but some people prefer to take it during the day when they need that extra mental clarity.
Personally, I save my magnesium for nighttime because I run at such a high energy level during the day, and I like to use it to help me unwind. The good news is that however you take it, L-threonate is working behind the scenes to support brain function. Magnesium does so much for the body, from calming the nervous system to supporting brain health, but timing plays a key role in maximizing its effects.
Whether you are using it to improve sleep, sharpen focus, or reduce stress, taking the right kind at the right time makes all the difference. Once you find what works for you, you will wonder how you ever went without it!
Magnesium for Digestive Health and Stress Reduction
Magnesium is one of the best tools for brain and body health, but taking the right type at the right time is the key to getting the most out of it. Once you find what works for you, the difference is undeniable. Better sleep, improved focus, and a greater sense of calm and balance are all within reach.
If you are looking to boost focus or reduce anxiety, even a small dose during the day can help with mental clarity and relaxation. Some people take a quarter or half dose, while others find that just an eighth is enough to make a difference. If your goal is to increase energy and support muscle recovery, especially if you or your child are active, magnesium malate is a great option.
Taking it before a workout enhances the ATP process, which fuels your cells and helps muscles perform at their best. It is also excellent for post-workout recovery. For those dealing with constipation or digestive issues, magnesium citrate is the way to go. However, if you have loose bowels, this is not the right choice. Citrate works best when taken before meals, and consistency is key. If your child struggles with constipation, giving them citrate before dinner, ensuring they drink plenty of water, and creating a regular bathroom routine can help retrain their bowels. Adding fiber-rich foods that promote digestion can also make a big difference.
Timing matters especially when it comes to managing stress and anxiety. For general relaxation and stress reduction, taking a full dose of a high-quality magnesium blend like our Multi Mag Brain Formula about an hour before bed helps lower cortisol, ease the body into rest mode, and improve sleep.
For those with heightened anxiety, OCD, or significant dysregulation, a second small dose earlier in the day can provide extra support. Some people split their dose, while others take the full amount at night for deeper, more restorative sleep. Starting with a low dose and gradually increasing is always the best approach to avoid any digestive discomfort.
Tips for Magnesium Absorption and Consistency
Getting the most out of magnesium is not just about picking the right type and time. It is also about making sure your body absorbs it properly. The good news is that a few simple tweaks can make a big difference. Some forms of magnesium, like citrate, are best taken with food to support digestion.
Others, like the ones in my blend, can be taken with or without food, so you have more flexibility. If you want to boost absorption, pair your magnesium with vitamin D and B6. These nutrients work together, making it easier for your body to use magnesium effectively. Vitamin D is fat-soluble, so as long as you are taking it regularly, you are covered. B6, on the other hand, is a great nighttime companion, helping to enhance magnesium’s calming effects. You also need to watch out for calcium since it competes with magnesium for absorption.
If you are taking a calcium supplement, try to space it out from your magnesium to avoid any interference. Most importantly, consistency is everything. Taking magnesium regularly helps your body maintain steady levels, so you can truly feel the benefits. I never skip my nightly dose, because I know I will sleep better and feel calmer the next day. Once you make it part of your routine, you will wonder how you ever lived without it.
Not sure where to start? We'll help you find the right solution tailored to your needs. Visit https://drroseann.com/help/ today and take our FREE Brain and Behavior Solutions Matcher.
Unlock your child’s potential in just one week! Check out our Quick Calm: https://drroseann.com/quickcalm/
Ready to fuel your brain? Check out our Neurotastic™ Multi-Mag Brain™ Formula: https://drroseann.com/magnesium
Links and Resources:
➡️ Join our FREE Natural Parenting Community to receive science-backed resources for your child and family. Join here.
➡️ Get help from Dr. Roseann and her team. Apply here.
➡️ “Is it ADHD or something else?” Take the quiz.
