{"id":624340,"date":"2026-05-05T06:00:38","date_gmt":"2026-05-05T06:00:38","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/624340\/"},"modified":"2026-05-05T06:00:38","modified_gmt":"2026-05-05T06:00:38","slug":"the-time-of-day-experts-recommend-taking-magnesium-for-better-sleep","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/624340\/","title":{"rendered":"The Time of Day Experts Recommend Taking Magnesium for Better Sleep"},"content":{"rendered":"

Magnesium<\/a> has built up a serious following among people who want to explore more natural ways to sleep soundly. The mineral is regularly mentioned on social media, where people rave<\/a> about the impact the supplement has had on their sleep.<\/p>\n

Unlike some other social media health claims, there is data to support the use of magnesium for better sleep<\/a>. Research<\/a> suggests that magnesium helps to calm the nervous system and supports muscle relaxation. It may also support your circadian rhythm<\/a> to help ease you into sleep<\/a> at the right time.<\/p>\n

Related: Is 7 Hours of Sleep Enough? Experts Share the Truth<\/a><\/p>\n

\u201cAbout 50%<\/a> of the population is not meeting daily recommended magnesium intake,\u201d says Dr. W. Christopher Winter, MD,<\/a> a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the “Sleep Unplugged<\/a>” podcast. \u201cThis kind of subclinical deficiency does not necessarily mean there’s a medical problem, but it\u2019s worth considering.\u201d<\/p>\n

The best way to know for sure if you\u2019re deficient in magnesium is to get tested. But if you and your healthcare provider have already established that you\u2019re low in magnesium and could benefit from a supplement, it only makes sense to want to get the most out of your efforts.<\/p>\n

Timing matters when you\u2019re taking magnesium for sleep. Here\u2019s what experts recommend.<\/p>\n

\ud83e\ude7a<\/a>SIGN UP for Parade\u2019s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self<\/a>\ud83d\udc8a<\/a><\/p>\n

\"Kathrin<\/p>\n

Kathrin Ziegler&sol;Getty Images<\/p>\n

The Best Time To Take Magnesium for Improved Sleep<\/p>\n

Every person is slightly different, but there is a general rule to consider. \u201cTake magnesium one to two hours before bed to capitalize on the calming effects and not create gastrointestinal issues right before bedtime, which can happen in some people,\u201d Dr. Winter says.<\/p>\n

Some people may get away with having a magnesium supplement as close to bedtime as 30 minutes, says Keri Gans, RDN, CDN,<\/a> a nutrition consultant and host of “The Keri Report<\/a>.” (However, it\u2019s important to see how your gut feels after taking the supplement to be sure this timing will work for you.)<\/p>\n

\u201cPairing it with a consistent bedtime routine may also be more effective than relying on the supplement alone,\u201d Gans says.<\/p>\n

Related: Here\u2019s Exactly What Happens to Your Body When You Don\u2019t Get Enough Sleep<\/a><\/p>\n

How Magnesium Supports Sleep<\/p>\n

There are a few potential ways magnesium can support sleep. Magnesium is a smooth muscle relaxant, points out\u00a0Sonya Angelone, PhD, RDN<\/a>, a nutritionist and registered dietitian based in San Francisco, California. \u201cIt can support sleep by calming the nervous system,\u201d she says.<\/p>\n

Magnesium also helps your body to have the right levels of gamma-aminobutyric acid (GABA), which is a neurotransmitter that helps you feel sleepy, according to Dr. Winter. Magnesium supports the production of the sleep hormone melatonin<\/a> in the body, too, Dr. Angelone adds.<\/p>\n

Ultimately, magnesium \u201cplays a big role in sleep onset and maintenance,\u201d explains Dr. Winter.<\/p>\n

Related: 13 Weird Ways Your Body Tells You That You Need More Sleep<\/a><\/p>\n

How Much Magnesium Do You Need?<\/p>\n

There is a range of the recommended daily intake (RDI) of magnesium, based on factors like your sex and whether you\u2019re pregnant or breastfeeding (check with your doctor if you fall into one of these categories).<\/p>\n

However, it\u2019s generally recommended<\/a> that adult men aim to have 400 to 420 milligrams of magnesium a day, while adult women should strive for\u00a0 310 to 400 milligrams of magnesium daily.<\/p>\n

What Type of Magnesium Should You Use?<\/p>\n

There are different types of magnesium, and each impacts the body slightly differently. However, magnesium glycinate is generally considered the best option for sleep support.<\/p>\n

\u201cI recommend glycinate if sleep improvement is the goal,\u201d Dr. Winter explains. <\/p>\n

Gans agrees. \u201cIt tends to be well-tolerated and less likely to cause digestive issues,\u201d she says. (Other common forms of magnesium, like magnesium oxide, magnesium hydroxide and magnesium citrate, are often used to ease constipation<\/a>.)<\/p>\n

Other Ways To Improve Your Sleep<\/p>\n

Dr. Winter recommends keeping these tips in mind if you\u2019re struggling with sleep:<\/p>\n

Stick to a fairly regular schedule<\/p>\n

Practice some form of mindfulness<\/a> or stress reduction daily<\/p>\n

Make your bedroom comfortable and tidy<\/p>\n

\u201cAs far as magnesium goes, buy from reputable brands,\u201d Dr. Winter says.<\/p>\n

Up Next: <\/p>\n

Sources:<\/p>\n

This story was originally published by Parade<\/a> on Apr 29, 2026, where it first appeared in the Health & Wellness<\/a> section. Add Parade as a Preferred Source by clicking here.<\/a><\/p>\n