Magnesium: When to Take It and Which Form for Which Use

Morning or evening? With or apart from meals? In one dose or two? Magnesium is one of the supplements we sell the most, and it’s also the one that raises the most practical questions. The good news is that the rules are simple, and they mainly depend on the form you’ve chosen. We’ve gathered all our products on the magnesium in Paris page; here, let’s talk about how to use it.

Morning or evening: what really matters

There’s no magic time for magnesium. Manufacturers even leave the choice open: morning at breakfast, or evening at dinner if that’s the meal you remember most. What matters more is regularity, day after day, and the way you take it.

The advice we repeat most often at the counter: take it with a meal, with a large glass of water. That’s the instruction on most labels, because digestive tolerance is better. And if the daily dose is three or four capsules, you can split it into two doses, morning and evening.

As for its role, we stick to authorised claims: magnesium contributes to the reduction of tiredness, to the normal function of the nervous system, and to normal muscle function.

Reading the dose correctly: elemental magnesium

This is the most common trap. On the label, two figures sit side by side: the weight of the compound (the magnesium salt, such as bisglycinate or malate) and the amount of magnesium actually provided, called “elemental” magnesium. It’s this second figure that needs to be compared.

One example speaks for itself. Dynveo’s Magtein® magnesium L-threonate shows 2,000 mg of L-threonate for three capsules, but 154 mg of elemental magnesium. By contrast, Dynveo’s magnesium bisglycinate states directly 300 mg of elemental magnesium for four capsules. So the two products can’t be compared by the number of milligrams written in large print.

Which form for which use

Each form has its own way of being taken. Here are the guidelines we give in the shop:

• Bisglycinate: the most versatile. One to two Dynveo capsules a day for maintenance, up to four according to the label, with a meal, morning or evening.
• Malate: Now Foods magnesium malate is taken as 1,000 mg malate tablets, one with each meal. It’s often chosen by people who prefer to spread the dose through the day.
• L-threonate: three capsules a day, in one or several doses. Dynveo’s data sheet suggests the morning or early afternoon, or else the evening, one to two hours before bed.
• Citrate powder: Now Foods magnesium citrate powder dissolves in at least 20 cl of cold water, once a day, with a meal.

The case of powder and nigari

Powders need a little more care. For pure citrate, Now Foods flags a specific point: the powder can heat up on contact with liquid. It should therefore be poured gradually into cold water, while stirring, never into a hot drink.

Nature et Partage magnesium chloride (nigari) is a different case. These are white crystals dissolved at a rate of one tablespoon (20 to 25 g) in a litre of water. You then drink a 12.5 cl glass of this solution per day, without exceeding that amount. According to the data sheet, a mild laxative effect may appear at first. Magnesium chloride is not recommended for people with kidney problems, high blood pressure on a salt-free diet, haemophilia or corticosteroid treatment.

How long, and with what?

Magnesium is taken in courses of several weeks. Bottles are often designed for one or two months, which gives a good benchmark. Some formulas pair it with other nutrients: Novoma’s bisglycinate, for example, also contains taurine and vitamin B6.

Two precautions. If you’re taking medication, particularly certain antibiotics, space out the dose and ask your pharmacist for advice. In case of pregnancy or ongoing treatment, speak to your doctor before starting. To compare the forms themselves, read our guide which magnesium to choose, and, in the same area, our anti-stress shelf.

Frequently asked questions

Can magnesium be taken in the evening?

Yes, it’s even the time chosen by many people. Take it at dinner, with a glass of water, rather than right before bed on an empty stomach.

Should it be taken on an empty stomach?

No, for most forms, manufacturers recommend taking it with a meal, for better digestive tolerance.

Can two different magnesiums be taken together?

It’s best to avoid combining two products: you’d add up the elemental magnesium from each and quickly exceed the dose on the label. Choose one form and stick with it.

Can magnesium upset digestion?

It’s possible with chloride in the first few days: Nature et Partage then recommends reducing the dose, without stopping. For capsules and tablets, taking it with a meal remains the usual instruction.

Still not sure about the time or the form? Bring your current bottle to 10 rue Théophile Roussel, in the 12th arrondissement, and we’ll look at the label together.