“Magnesium and calcium work together to create muscle contractions; calcium causes muscles to shorten and contract, and magnesium triggers them to relax and lengthen. When we have insufficient magnesium, our muscles can struggle to relax, which in turn, can lead to cramping, spasms, and stiffness.”
Benefits of taking magnesium at night
It’s best to take magnesium supplements at night if you are using them for better sleep, to relieve anxiety, and muscle recovery.
1. For improved sleep and relaxation
“One way magnesium can improve sleep is by regulating the body’s level of the hormone melatonin,” Jarrett explains. “Melatonin plays a well-documented role in regulating our sleep-wake cycles and can be used for the treatment of insomnia.”
In fact, he says, a recent study found that those taking magnesium supplements (compared to a dummy tablet) had an increase of melatonin in their blood stream and stayed asleep for longer.
According to Jarrett, another way magnesium may boost your bedtime routine is by maintaining healthy levels of the neurotransmitter GABA, which encourages relaxation and a deep sleep. Many sleeping tablets also target GABA for similar reasons, FYI.
2. To aid muscle repair post-gym
“When we exercise, acute inflammation naturally occurs as a part of the recovery process,” says Stephenson. “In addition to its role in relaxing stiff muscles, magnesium has been shown to reduce C-reactive protein, a marker of inflammation, and increase nitric oxide, which encourages blood flow and lactic acid excretion, making it an essential mineral for muscle recovery.”
Benefits of taking magnesium at any time of day
Whether you choose to top up your magnesium in the morning or at night—or take it in a twice-daily multivitamin—you can expect:
A stronger immune system. Magnesium is involved in the adaptive immune system, which protects you from illnesses you’ve had before, says Stephenson. It also supports your first line of defense against new germs and viruses.
Improved bone health. “Magnesium is involved both directly and indirectly with bone health,” says Stephenson. She points out that magnesium helps the body to use bone-strengthening vitamin D and calcium effectively.
It also influences a hormone that regulates skeletal muscle. Around 50% to 60% of the magnesium in your body is found in your bones. When you’re deficient in magnesium, “your body uses the magnesium stored in your bones,” which can interfere with bone formation and contribute to brittle bones and a higher risk of fractures.
A mood boost. One study “reported significant improvements in depression scores following magnesium supplementation,” says Jarrett, who also spotlights its positive effects on melatonin for improved sleep and the stress hormone cortisol.
Improved heart health. Heights recently collaborated with researchers at Kings College London to look at the impact of magnesium on human health. “We found a number of studies reporting that magnesium supplementation lowered systolic and diastolic blood pressure when compared to a placebo, improving heart health,” Jarrett says.
Another study also found that participants with high magnesium intake had a reduced risk of coronary heart disease. This could be because “magnesium is responsible for the movement of important electrolytes such as calcium, potassium, and sodium into the heart muscles, which helps the heart to maintain a healthy rhythm,” he notes.
