4 minMagnesium is an essential mineral that supports the body in numerous important functions, from muscle function to sleep quality. Many people take magnesium supplements to achieve specific health goals, but it is important to know when to take it for the desired result. In this article, you will discover the ideal times to use magnesium, depending on your personal goals, such as energy, relaxation and recovery.
In this article, you will read
- Why magnesium is so important for your body
- Who needs extra magnesium
- How much magnesium you need daily
- When is the best time to take magnesium
Why take magnesium?
Magnesium is a mineral that we need every day. The body does not produce it itself, so we have to get it from our diet every day. Magnesium plays an important role in bone formation. Together with calcium, it ensures strong bones and teeth.
Magnesium is also very important for our muscles. And we have quite a few of those in our body: more than 600, in fact. Magnesium is therefore needed throughout our body, from our eye muscles to our skin muscles, but also for our heart, which is also a muscle.
Below is a handy list of all the roles magnesium plays in our bodies. Magnesium contributes to:
- The transmission of nerve impulses;
- Healthy bones and teeth;
- Muscle contraction during exercise;
- The production of new cells and muscle tissue;
- Good blood circulation and energy production;
- The production of serotonin (our “happiness hormone”);
- Muscle relaxation.
The last two functions also influence stress in the body.
Groups with an increased need for magnesium
You can imagine that everyone can benefit from magnesium. And for some, even a little more is needed for the body to perform optimally. For (endurance)athletes, for example, to allow their muscles to relax after prolonged exertion. But also for pregnantwomen: during pregnancy, the need for magnesium is twice as high as normal.
A third group that benefits from extra magnesium are people who suffer from stress. Stress causes your body to use up its magnesium reserves more quickly. In addition, stress often manifests itself physically in tense shoulders, jaws and hips. This is due to muscle tension in these areas. In this case, magnesium can help to relax the muscles and maintain the body's magnesium reserves.
How much magnesium per day?
Magnesium is obtained through food and can be supplemented with a magnesium supplement if necessary. Magnesium is found in food, especially in green vegetables such as spinach, endive and broccoli, but also in beans, walnuts, peanuts, almonds and dark chocolate (cocoa).
The Adequate Intake (AI) for magnesium is 350 milligrams per day for adult men and 300 milligrams for adult women. This equates to 660 - 770 grams of spinach, or 200 grams of peanut butter (half a jar!). That's quite a lot to get from food alone.
A supplement can ensure that you get enough, in addition to the magnesium you get from your diet. A supplement can also be a solution if you have an increased need for magnesium, for example because you exercise a lot or suffer from stress.
When to take magnesium?
The best time to take magnesium depends on your specific goal:
Magnesium for Energy and Vitality
If you want to use magnesium to increase your energy or reduce fatigue, it is best to take it in the morning, preferably during or after breakfast. Magnesium supports the functioning of enzymes involved in the production of energy in your cells. By taking it in the morning, you can benefit from a more stable energy flow throughout the day.
Tip: Combine magnesium with vitamin B6 for an enhanced effect on energy production.
Magnesium for Relaxation and Stress Reduction
Magnesium is known for its calming effect on the nervous system. If you want to use magnesium to reduce stress or relax, it is ideal to take it in the evening, a few hours before bedtime, for example with dinner. Magnesium aids the production of melatonin, a hormone that regulates sleep, and therefore promotes a good night's sleep.
Tip: Take magnesium together with a relaxing routine, such as a warm bath or meditation, to enhance its calming effects.
Magnesium for muscle recovery
If you exercise a lot or are physically active, magnesium can also help your muscles recover after training. It promotes muscle relaxation and helps prevent cramps. In this case, it is best to take magnesium immediately after your workoutso that it can help your body recover while you sleep.
Tip: A combination of magnesium and other minerals such as potassium and calcium can help with optimal muscle recovery.
The supplement is easy to take with a sip of water. Do you have trouble swallowing? Then tilt your head slightly forward when taking the capsule with water. Although it sounds counterintuitive, this makes it easier to swallow the supplement. This is because you create more space in your oesophagus.
Which form of magnesium is best for me?
The effectiveness of magnesium depends not only on when you take it, but also on the form you choose. Different forms of magnesium are absorbed by the body in different ways. Want to know which form is best for you? Read our blog which form of magnesium is best for you for more information.
Conclusion
The ideal time to take magnesium depends on your specific goal. Whether you want to increase your energy, sleep better or promote muscle recovery, magnesium can improve your well-being in various ways. By taking it at the right time and in the right way, you can reap the maximum benefits of this essential mineral's many health advantages.
