When should I take magnesium?

Magnesium can be taken in the morning or evening. The usual advice is to choose the time based on why you are taking the magnesium supplement. For example, a magnesium supplement to support your energy levels is best taken in the morning, while a supplement to support the normal functioning of the nervous system is best taken in the evening.

Which type of magnesium is best?

You will often read or hear that different magnesium compounds have different effects on the body. Magnesium citrate, for example, is said to act more on the muscles, and magnesium bisglycinate more on the nervous system or brain. However, these claims have not yet been fully proven scientifically.

Can you just start taking magnesium?

Although the European Food Safety Authority (EFSA) has established a safe magnesium intake from food supplements of 250 mg per day in addition to your diet, there is no point in taking magnesium without a reason. Supplementing with magnesium may be helpful if your dietary intake is too low or your needs are higher, for example due to exercise, stress or medication use.

How much magnesium do I get when using nano magnesium?

30 ml contains 2.1 mg of elemental magnesium. The absorption of 30 ml of Nano Magnesium is equivalent to 30% of the daily reference intake (RI). This is comparable to 125 mg of magnesium bisglycinate, which is also 30% of the RI and is a readily absorbed form that can cross the blood-brain barrier.

Magnesium

Q: What is magnesium citrate good for?

Magnesium citrate, along with the other permitted forms of magnesium, has several benefits, such as supporting bones, teeth and the process of cell division, contributing to a healthy electrolyte balance, activating the body's natural energy, helping to reduce tiredness and fatigue, and contributing to normal muscle function.

Q: How can you tell if you have a magnesium deficiency?

A magnesium deficiency can cause nausea, listlessness or fatigue, and muscle cramps. A severe deficiency can lead to heart rhythm disturbances and seizures. Various factors can contribute to a magnesium deficiency, including medication use, taking calcium supplements, reduced appetite or poor absorption in the body. If you suspect you have a magnesium deficiency, always consult a doctor.

Q: Is it good to take magnesium every day?

If you suspect that you are not getting enough magnesium from your diet, or your magnesium needs are higher, taking a magnesium supplement every day may be helpful. Acid-reducing medicines, the diuretic hydrochlorothiazide and the contraceptive pill are known to increase magnesium requirements. Taking magnesium daily may then be helpful. It is best to discuss this with your doctor. Endurance athletes also appear to benefit from magnesium because of their higher requirements and the additional minerals lost through heavy sweating.

Q: What should not be taken with magnesium?

Magnesium can affect the absorption and effectiveness of various medicines. It can reduce the absorption and effectiveness of antibiotics (tetracyclines, fluoroquinolones), bisphosphonates, chlorpromazine, digoxin and thyroid hormone. If you take one or more of these medicines, preferably take your magnesium supplement at least two hours before or after your medication. Potassium-sparing diuretics can reduce magnesium excretion. In this case, be cautious about magnesium supplementation and discuss taking magnesium with your doctor. Magnesium can also increase the effects of muscle relaxants and reduce the need for oral antidiabetic medicines by improving glycaemic control. Taking a high dose of calcium at the same time can also reduce magnesium absorption.

Q: What is the difference between magnesium citrate, orotate, L-threonate, magnesium oxide and magnesium glycinate?

Magnesium is always bound to another substance. This substance acts as a kind of carrier to get the magnesium to where it is needed in the body. There are organically bound and inorganically bound forms of magnesium. Supplements containing the organically bound form often contain relatively less magnesium, but are absorbed much better. Organically bound magnesium bisglycinate is a special form of magnesium. It is absorbed unchanged through the intestinal lining; only then is the magnesium released. This means absorption takes place more quickly and is not hindered by a lack of stomach acid or the presence of other minerals, such as calcium.

Q: What is nano magnesium?

Nano magnesium is a revolutionary form of magnesium that can be absorbed directly into the bloodstream through the skin and mucous membranes. The particles are elemental, meaning they are not bound to a salt or chelate such as a citrate or oxide. They therefore do not need to be broken down before they can be absorbed. They are extremely small, measuring 0.3 to 5 nm. This tiny size allows them to pass through the skin and mucous membranes directly into the bloodstream and even cross the blood-brain barrier. The digestive system is bypassed entirely. The bioavailability of nano magnesium is therefore 100%.

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By Stefan, last updated: 06-10-2025.

Our 3 bestselling magnesium products

What is magnesium and why is it important?

Magnesium is an essential mineral found naturally in many foods and often taken as a supplement. The mineral is important for more than 300 processes in the body, including muscle and nerve function, concentration and energy production. An adult's body contains around 25 grams of magnesium, mainly stored in the bones.

The importance of magnesium

Magnesium is important for energy production, is involved in cell division and helps maintain the normal balance of water and minerals in the body. If you are regularly deficient in magnesium, certain processes in the body can no longer take place. This can cause nausea, listlessness or fatigue and muscle cramps. Severe magnesium deficiency can also lead to heart rhythm disturbances and seizures.

Which foods contain magnesium?

Magnesium is widely found in plant and animal foods, as well as in drinks. Green leafy vegetables, such as spinach, pulses, nuts, seeds and wholegrains are good sources of magnesium. In general, foods containing fibre also contain magnesium. In addition to magnesium in food, various forms of magnesium supplements are available. Different types of magnesium are explained later in this article. (source)

Magnesium compounds in food supplements

22 different types of magnesium compounds may be used in food supplements. This is set out in European legislation. The best-known magnesium compounds are magnesium citrate, magnesium oxide, magnesium malate and magnesium bisglycinate. All these permitted magnesium compounds are bioavailable and can therefore be absorbed by our bodies. However, their degree of bioavailability varies. Some compounds have a higher bioavailability than others. Magnesium compounds are divided into organic and inorganic compounds. In general, organic compounds are better absorbed by the body.

How magnesium works

Benefits of magnesium

Magnesium helps release energy from food
Magnesium is good for our muscles and nervous system
Magnesium contributes to the maintenance of strong bones and a healthy electrolyte balance
Magnesium has a beneficial effect on the process of cell division in our bodies

Drawbacks of magnesium

Excessive magnesium intake can cause diarrhoea and other digestive problems, which can reduce the absorption of other nutrients. However, these symptoms only occur at very high intakes. Taking extra magnesium is unlikely to cause harm, but it is important to be careful about the amount. According to the European Food Safety Authority (EFSA), the safe intake of magnesium from food supplements is 250 mg per day. This amount can therefore be safely taken in addition to the magnesium in your diet. (source)

Magnesium bisglycinate / magnesium glycinate

Magnesium bisglycinate or magnesium glycinate is a special type of magnesium supplement consisting of magnesium bound to two glycine molecules. This compound makes magnesium easier to absorb and better tolerated than other forms of magnesium, such as magnesium oxide. Magnesium bisglycinate is a distinctive magnesium compound. The bond between the magnesium and glycine is so strong that it is not broken down in the digestive tract. This sets it apart from other magnesium compounds. As a result, magnesium bisglycinate is absorbed as an amino acid. The advantage is that amino acids are very well absorbed by the body. This is particularly true of glycine, which is also the smallest amino acid. At Morgen is Nu, we offer various magnesium glycinate products, such as Magnesium Glycinate Caps by Vimergy.

Magnesium citrate

Magnesium citrate is a form of magnesium that is readily absorbed by the body. In this form, magnesium is bound to citric acid. Its beneficial properties mean that magnesium citrate is often used as a supplement for magnesium deficiency. It is the most widely used magnesium compound in food supplements. Looking to buy magnesium citrate? Take a look at our own Liposomale Magnesium. (source)

Magnesium L-threonate

Magnesium L-threonate is a relatively new magnesium compound. It was first identified in 2010. Scientific research shows that it is a promising substance. Research is still at an early stage. As magnesium L-threonate is a relatively new substance, its safety is also being extensively studied. Based on this research, the European Food Safety Authority (EFSA) has now concluded that the compound is safe. Take a look at Liposomal Magnesium L-threonate by Cymbiotika. (source)

Magnesium malate

Magnesium malate is a supplement that combines magnesium with malic acid, an organic acid found naturally in various foods, particularly fruit such as apples. Magnesium malate is an organic magnesium compound. It is readily absorbed by the body. Magnesium malate is also well tolerated. Looking to buy magnesium malate? Take a look at Magnesium CitraMate by Thorne.

Possible side effects

A number of possible side effects can occur, mainly with (very) high intakes of magnesium from supplements:

Digestive problems: diarrhoea, nausea, cramps and abdominal pain.
Lowered blood pressure: dizziness or fainting at high doses.
Heart problems: slow heart rate or heart rhythm disturbances at extremely high intakes.
Kidney problems: risk of high magnesium levels in people with kidney disease.
Interactions with medicines: may affect the effectiveness of certain medicines, such as antibiotics, thyroid medication, muscle relaxants and oral diabetes medication.

Sources

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Blog about magnesium

Magnesium is one of the most talked-about minerals in supplements. Yet it is also a mineral that often causes confusion. Why are there so many different forms? What is the difference between citrate, bisglycinate, natural magnesium from algae and innovative forms such as nano and ionic magnesium?

In this blog, we take you through the full story, step by step. You will learn why your body cannot make its own magnesium, how the mineral is absorbed in your body and how the compounds, natural sources and innovative production methods differ. This helps you see things clearly rather than feel overwhelmed by choice, and understand where the real differences lie.