Not all magnesiums are created equal. Glycinate, citrate, malate, oxide… the chosen form notably influences the amount of magnesium supplied and its digestive tolerance.
But should you really take your magnesium in the evening? Why do we need it? And how do we choose the right one for us?
Magnesium is an essential mineral that our body needs every day. It is involved in energy metabolism, muscle function, electrolyte balance, and the maintenance of bones and teeth.
And yet, a significant proportion of the population does not consume enough of it.
Are we magnesium deficient?
Canadian data is interesting: more than 34% of Canadians aged 19 and over had dietary magnesium intakes below the estimated average requirement (EAR). In half of the adult groups studied by age and sex, this proportion even exceeded 40%.
What is magnesium used for?
Magnesium participates in a great many reactions in our body.
It contributes notably to energy metabolism, normal muscle function, electrolyte balance, as well as the development and maintenance of bones and and teeth.
It also participates in our ability to metabolize nutrients.
It is therefore a mineral involved in several fundamental functions of our physiology.
Stress and magnesium: is there a link?
Yes, and the relationship is particularly interesting.
A scientific review describes what researchers call the"magnesium-stress vicious circle": stress could increase magnesium losses and, conversely, low magnesium status could increase the body's vulnerability to stress.²
This does not mean that every stressful period automatically leads to a deficiency.
But it helps to understand why magnesium deserves special attention during periods when everything is accelerating: intense work, back to school, worries, sustained training, or shortened sleep.
Why are there several forms of magnesium?
On a supplement label, you usually don't just find "magnesium."
Magnesium is associated with another molecule: glycinate or diglycinate, citrate, malate, oxide…
This association creates different forms of magnesium with their own characteristics.
This is whytwo magnesium supplements are not necessarily equivalent.
Magnesium glycinate or bisglycinate: why choose it?
In magnesium bisglycinate, magnesium is associated with glycine, an amino acid.
This is an interesting form when looking for magnesium that easily integrates into a daily routine.
At Maison Jacynthe, this is the form we have chosen.
What about magnesium citrate?
Citrate is another commonly used form.
It can be suitable for some people, but can also have a greater effect on intestinal transit, particularly depending on the dose.
It is therefore not simply a matter of determining that one form is "good" and another "bad."
The form that suits us depends notably on our needs and our tolerance.
What about magnesium oxide?
Magnesium oxide contains a high proportion of elemental magnesium, but the amount listed on a label does not tell the whole story.
The form used, the amount of elemental magnesium actually provided, and tolerance should also be considered.
That's why it's interesting to learn to read a formula rather than just comparing the number of milligrams displayed on the container.
How much magnesium does my supplement actually contain?
This is a particularly important distinction.
Our Maison Jacynthe formula contains, per capsule:
420 mg of magnesium bisglycinate, providing 84 mg of elemental magnesium.
The 420 mg therefore represents the magnesium bisglycinate compound, while84 mg corresponds to the actual amount of elemental magnesium provided per capsule.
It is this latter figure that should be looked at when you want to know your actual magnesium intake.
Why have we combined our magnesium with taurine and vitamin B6?
We have chosen a formula that goes beyond just magnesium.
Each capsule contains:
- 420 mg of magnesium bisglycinate, providing84 mg of elemental magnesium
- 200 mg of taurine
- 5 mg of vitamin B6
Taurineis an amino acid naturally present in abundance in several tissues, notably muscles, heart, and the nervous system. It is involved, among other things, in cellular balance and the regulation of certain electrolytes.
Vitamin B6, meanwhile, participates in energy metabolism, protein and glycogen metabolism, as well as the normal functioning of the nervous system. It also contributes to the formation of red blood cells.
Combined withmagnesium, which is involved in muscle function, energy metabolism, and electrolyte balance, they provide a formula designed far beyond a simple magnesium intake.
Does magnesium help you sleep better?
This is probably one of the reasons why magnesium is so popular in evening routines today.
At Maison Jacynthe, the testimonials we receive are particularly positive: several people tell us aboutdeeper sleep, a calming effect, and less interrupted nights, with fewer nocturnal awakenings.
And research is also increasingly interested in this relationship between magnesium and sleep.
A systematic review published in 2024¹ examined eight studies on magnesium and different sleep parameters.Five of them reported an improvement in at least some sleep parameters.The authors conclude that the results are encouraging, while indicating that larger studies will allow for a better understanding of the effects of magnesium on sleep.
Another systematic review³ also observed an association between magnesium status and sleep quality in observational studies.
Magnesium is not a sleeping pill:it is an essential mineral for the normal functioning of the body. And that's precisely what makes its role so interesting. It participates notably in muscle function, the nervous system, and many essential biological reactions.
For many, integrating it into their evening ritual has become a simple gesture to promote calm and prepare for a better night's sleep. And since it contributes to normal muscle function, magnesium also naturally finds its place in a routine where one seeks to take care of one's muscles, especially when prone to tension or cramps.
Should you take your magnesium in the morning or in the evening?
Magnesium can be taken at different times of the day.The evening is however a particularly popular time, especially for the calming effect that many people report and because it naturally integrates into the ritual preceding sleep.
At Maison Jacynthe, this is also what we hear very often: some people tell us they sleep more deeply and, for many,wake up less often during the night.
This remains a reported experience and the effects can vary from person to person, but it aligns with the growing scientific interest in the link between magnesium and sleep.
For someone who wishes to integrate it into their evening ritual,regularity is probably more important than finding a perfect time.
Can you take magnesium every day?
Yes, magnesium is above allan essential mineral that our body needs every day.
It is involved in functions as fundamental as energy metabolism, muscle function, electrolyte balance, nutrient metabolism, as well as the development and maintenance of bones and teeth.
And its relevance becomes particularly evident when we know thatmore than a third of Canadian adults had dietary magnesium intakes below the estimated average requirementaccording to Health Canada data.
That's why magnesium now holds an important place in discussions about essential nutrients, alongside vitamin D and omega-3.
A magnesium supplement can therefore be fully integrated into a daily routine when appropriate,simply by following the indicated dosage.
Where is magnesium found naturally?
Magnesium is naturally present in several foods, including:
- nuts and seeds;
- legumes;
- whole grains;
- green vegetables;
- cocoa.
A supplement therefore does not replace a varied diet. It represents a way to supplement one's intake when relevant.
How to choose a good magnesium?
Instead of just looking at the number of milligrams on the front of the container, ask yourself four questions:
What form of magnesium is used?
How much elemental magnesium does the dose actually provide?
What other ingredients accompany the magnesium?
Are the form and dose suitable for me?
At Maison Jacynthe, we have chosenmagnesium bisglycinate, combined with taurine and vitamin B6.
Our formula contributes notably to the maintenance of good muscle function, including the heart muscle, energy metabolism, the maintenance of normal electrolyte balance, and nutrient metabolism.
What about our mitochondria?
There is a natural link here with another big question:where does our energy come from?
Magnesium participates in energy metabolism. And at the heart of our energy production are our mitochondria, these cellular structures essential for ATP production.
→Also read: Why our mitochondria may not function as well
And if fatigue appears especially during a period of stress:
→Also read: What to take in the morning when you feel tired and stressed?
Key takeaways
Which magnesium to choose and when to take it?
Not all forms of magnesium are identical. The form used, the amount of elemental magnesium, the other ingredients in the formula, and our tolerance are all factors to consider.
Magnesium is not exclusively an evening supplement. However, some people like to take it at this time because they appreciate the calming effect they feel.
And its relevance is particularly pertinent when we know thatmore than 34% of Canadian adults had dietary intakes below the estimated average requirement for magnesium.
FAQ
What is the best magnesium to take?
There isn't one universally best form for everyone. The form of magnesium, the amount of elemental magnesium, digestive tolerance, and the individual's needs must be considered. Bisglycinate is an interesting option for daily use.
Why choose magnesium bisglycinate?
Bisglycinate combines magnesium with glycine. At Maison Jacynthe, we chose this form and combined it with taurine and vitamin B6.
Is it better to take magnesium in the evening?
Not necessarily. Some people prefer the evening because they experience a calming effect and like to integrate it into their bedtime ritual. However, it can be taken at other times according to product indications.
Does magnesium help with sleep?
Some studies report improvements in sleep parameters, but scientific results remain heterogeneous. The data are interesting, but do not allow magnesium to be considered a sleeping pill.¹ ³
Does stress make us lose magnesium?
Scientific data suggest that stress can increase magnesium losses. Conversely, a low magnesium status could increase vulnerability to stress, creating what researchers have described as a "vicious circle" between stress and magnesium.²
Does magnesium provide energy?
Magnesium participates in normal energy metabolism, but this does not mean it acts as a stimulant or provides a "boost" comparable to caffeine.
References
- Rawji A. et al.Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review.2024. PMID38817505.
- Nielsen et al. / Pickering et al.Magnesium Status and Stress: The Vicious Circle Concept Revisited.PMID33260549.
- Arab A. et al.The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature.PMID35184264.
