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Magnesium is a vital mineral for the proper functioning of the human body. It plays a key role in many enzymatic reactions and biochemical processes at the cellular level.
If you are considering taking magnesium or are just starting your treatment, you are probably wondering when to take it and whether it is better to take it in the morning or in the evening.
In this article, we give you the keys to choosing the ideal time to take your supplement based on the targeted benefits.
The importance of magnesium in the body
Magnesium is essential for the body because it is involved in more than 300 enzymatic reactions. It is crucial for the transmission of nerve signals , the regulation of blood pressure and the synthesis of proteins , necessary for tissue growth and repair.
At the cellular level, it helps produce energy , which is why a deficiency can lead to fatigue . In addition, it contributes to bone strength and regulates heart rhythm and muscle function.
In summary, magnesium is an essential mineral for maintaining vitality, bone and heart health, and the proper functioning of essential bodily processes.
Magnesium is provided by food
Magnesium must be supplied to the body through daily diet.
The richest food sources of magnesium include:
- Green leafy vegetables: Spinach, kale, and chard are excellent sources of magnesium.
- Nuts and seeds: Almonds, cashews, and pumpkin seeds are particularly rich in magnesium.
- Whole grains: Quinoa, brown rice, and oats are good options to increase your magnesium intake.
- Legumes: Black beans, chickpeas, and lentils are legumes rich in magnesium.
- Seafood: Salmon, mackerel and shrimp are seafood that contain magnesium.
You can also supplement your intake by choosing certain mineral waters. Some offer more than 50 mg of magnesium per liter.
When to take magnesium during the day?
It may sometimes be necessary to supplement your dietary magnesium intake with a dietary supplement. The timing of your supplement will depend on your daily routine and the desired effects.
Here are some tips to help you determine the best time:
Take magnesium in the morning
If your goal is to reduce your daily stress and physical or mental fatigue, you can take magnesium in the morning , during breakfast.
Magnesium is involved in the production of ATP (adenosine triphosphate), the main source of energy for cells , which helps reduce the feeling of fatigue.
Additionally, it helps regulate levels of cortisol, the stress hormone, helping to better manage stressful situations throughout the day.
Take magnesium in the evening
If your goal is to reduce your morning fatigue and get a good night's sleep , you can take magnesium in the evening , during the last meal of the day.
Magnesium plays an important role in regulating neurotransmitters, including GABA (gamma-aminobutyric acid), which has calming effects on the brain and central nervous system. By increasing GABA activity, magnesium helps reduce anxiety and induce a relaxed state conducive to sleep.
Additionally, magnesium helps regulate the circadian rhythm, which is the body's internal clock that controls sleep-wake cycles. Adequate magnesium levels can improve sleep regularity and depth.
What is the daily dose of magnesium?
Magnesium requirements depend mainly on the person's weight.
For adequate intake, adults should consume about 300 to 400 milligrams of magnesium per day.
During pregnancy , breastfeeding or during periods of intense brain activity, such as school exams, it may be necessary to increase this amount by 20 to 30%.
Maintaining sufficient daily intake is crucial , as magnesium reserves in the body are relatively limited compared to actual needs.
The ideal time and duration to take your magnesium supplement
If you want to supplement your daily intake with a magnesium supplement , the timing of your intake should be guided by your personal preferences and the desired effects.
As with any supplement, regular intake is essential to benefit from its positive effects on the body. Therefore, it is recommended to take it at a fixed time and to complete your magnesium treatment.
At Argalys, we have developed a formula that concentrates Magnesium Bisglycinate, Zinc and Vitamin B6 for a 1-month treatment that can be repeated several times a year and even taken continuously, all year round.
You can take the capsules in the morning or in the evening , during the meal of your choice.
