Timing matters when it comes to getting the most from your supplements. Magnesium glycinate offers particular timing considerations to maximize absorption and benefits over the day. Factors like age, sleep patterns, medication use, activity levels, and even meal choices influence ideal timing. Read on for sensible guidance on the very best times to take your magnesium glycinate supplement based on your personal routines and health goals.
General absorption factors
Magnesium absorbs best on an empty stomach yet taking any oral supplement with a small amount of food improves tolerance, especially initially. Fatty components also boost assimilation allowing slightly less overall dosage for the same effects. Spreading intake across two or three smaller portions over the day optimizes absorption while preventing excess all at once. Our bodies simply can’t absorb and utilize more than about 200-400mg of elemental magnesium at one time. Take at least 2-3 hours apart from medications as interactions limit magnesium availability. Also, avoid taking right alongside calcium-rich foods or supplements as calcium competes for uptake.
Boosting magnesium levels upon waking
Our magnesium levels dip overnight while sleeping due to ongoing cellular activity and repair processes. Restocking first thing in the morning ensures sufficient storage for bodily tasks, mental clarity, and mood stability as you start your day. Try 100-200mg of elemental magnesium shortly before or with breakfast. Absorption occurs within 30-90 minutes. Effects last around 4 hours.
Brain function, hormone regulation, enzyme output, muscle contractions, and more rely on adequate magnesium. As demands tax supplies during busy mornings, topping off around lunchtime curbs mid-day fatigue or weakness. It also balances stress-related depletion. Those with office jobs or students can benefit from 100-200mg at lunchtime or mid-afternoon. Pair with a small protein-carb snack or incorporate it into meals for better tolerance. Ongoing bodily and mental tasks draw from the renewed magnesium contribution across the next few hours.
Pre-workout magnesium for athletes & active people
Magnesium ramps up energy production, supports muscle performance, delays lactate build-up, and counters inflammation all performance boosters. Take 100-400mg about 60-90 minutes before training as levels peak just as you start sweat-producing activity. Glycinate avoids GI issues sometimes accompanying larger pre-workout magnesium doses needed for hardcore endeavors. Newly absorbed magnesium circulates during exertion before getting used up during muscle repair afterward.
Bedtime magnesium for restful sleep
The popular uses for the top magnesium supplements involve promoting sounder sleep and relaxation when taken in the evening. Levels naturally dropping overnight allow magnesium to help activate our calming parasympathetic nervous system for better sleep quality. Take 100-400mg about 1-2 hours before bedtime. Effects start emerging around 60-90 minutes later as you begin falling asleep while the remaining magnesium keeps working overnight. Calming brainwave patterns allows for sustaining deeper sleep states once reached.
Strategize dosage distribution
Most magnesium experts recommend getting 300-600mg of elemental magnesium daily from all sources. Split doses evenly throughout the day for steadier coverage tailored to your routines. Adjust exact timing and amounts based on your personal habits, needs, and responses. Those under high stress, athletes, or those with insomnia benefit from emphasizing the higher ends pre-bed. Create a schedule that syncs with your typical sleep, work, and life patterns. Finding your personalized best times for taking magnesium glycinate supplements ensures getting the results you want.
