Should i take magnesium in the morning or at night

People with restless leg syndrome RLS experience uncontrollable urges to move the limbs and sometimes cramping or crawling sensations, often peaking in the evening hours when at rest.

The sensation makes falling asleep difficult and can wake you out of your sleep. Research shows mixed results when using magnesium to treat patients with RLS. Other studies have shown that magnesium salts may reduce leg cramps during pregnancy. In contrast, a study of magnesium as a treatment for nocturnal leg cramps in older adults showed no significant change in symptoms.

More research needs to be done to determine who can benefit from magnesium as treatment for RLS, and therefore improve their sleep. In addition to improving sleep, magnesium supplements can be used to treat other health conditions:. Magnesium supplements, when taken in appropriate doses, pose few risks. The kidneys of healthy individuals can eliminate any extra magnesium in the urine. If you take high-dose magnesium medications or dietary supplements, you may experience:. In addition, extremely high intakes of magnesium can lead to an irregular heartbeat.

Taking magnesium with food can reduce the likelihood of these symptoms. Magnesium can also interact with certain medications. Consult your doctor and review your current medications with them before starting magnesium supplements.

Magnesium and melatonin have different functions in your body. Magnesium is a nutrient that regulates different body processes, while melatonin is a hormone that regulates sleep patterns. The supplement you should take ultimately depends on your goals for sleep. Magnesium helps the body relax. This nutrient reduces stress and helps you sleep longer. In contrast, melatonin helps you get to sleep faster.

Both magnesium and melatonin can be used to treat insomnia, sometimes even in combination. Before starting magnesium supplements, focus on getting the proper amount of nutrients in your diet. According to the American Dietary Guidelines for , you should meet most of your nutritional needs by consuming nutrient-dense food and beverages. This includes vegetables, whole fruits, grains and whole grains, dairy, and protein foods.

If you are still having difficulty sleeping, consult your healthcare provider. You want to verify there are no underlying sleep disorders or other concerns affecting your sleep. Then you can talk to your doctor about additional magnesium supplements. Be sure to talk about your current medications, as you want to ensure the magnesium will not interfere with other medications. While you can take magnesium in the hours before bedtime, as is recommended for melatonin, you can alternatively take magnesium supplements during the day.

The time you take magnesium often depends on any other medications you are taking. For example, you should take antibiotics either 2 hours before or 4 to 6 hours after taking magnesium.

Consult your healthcare provider to determine what type of magnesium supplement you should take and what time you should take it to improve your sleep. Austin is a professional writer and researcher who has covered sleep science and sleep products for over a decade. Wright, M. She has a decade of experience in the study of disease. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website.

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Updated November 11, Written by Austin Meadows. This is a mix of magnesium and citric acid. Advanced deficiency may cause numbness, tingling, muscle cramps , seizures, or abnormal heart rhythms. Low magnesium has also been associated with these chronic diseases :. Magnesium is a vital nutrient that your body needs for important functions and preventing illness. Our top timing tip for magnesium is to take it consistently, at the same time every day.

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Zinc is a Swiss army knife of a mineral and contributes to immune function, DNA development, wound healing, and even your sense of taste and smell. It's on! Find out once and for all whether purified or distilled water is better for you. Spoiler: It entirely depends on your situation. It plays a role in muscle and nerve function, is involved in regulating blood pressure and blood sugar, and even helps build bones and DNA.

Umeda says. Neurotransmitters are chemicals that transmit messages between nerve cells in your brain and body. If you eat a balanced diet, you probably get plenty of magnesium. Can taking magnesium help you get the rest you crave? Some studies have found that magnesium supplements can:. Sounds great, right? Not so fast. Some people with low levels of magnesium sleep just fine, after all, and having it in your system is no guarantee of a sound snooze.

Magnesium supplements are safe, in general, but they could potentially interfere with some medications.