The Importance of Magnesium for Bodybuilding: When to Take It for Maximum Benefits

[ChasetheCase]

@SpoonT, mentioned in other post that he takes magnesium at night. That got me thinking as I've always taken it in the morning - does timing actually matter? After researching it further and reading a few studies, I found that the time when you take magnesium can make a huge difference. So, I thought it was worth sharing what I learned.

Why Magnesium Matters for Bodybuilders​

Magnesium is crucial for muscle function, recovery, and energy production. It helps prevent cramps, reduces soreness, and even supports testosterone levels. If you’re lifting heavy or training hard, ensuring you get enough magnesium can improve your overall performance.

Best Time to Take Magnesium​

At Night – Best for Sleep & Recovery​

• ✓ Improves sleep and relaxation
• ✓ Reduces muscle cramps
• ✓ Supports testosterone production
• X May cause digestive issues if taken in high doses

Best form: Magnesium glycinate or threonate

Post-Workout – Best for Muscle Recovery​

• ✓ Replenishes electrolytes lost in sweat
• ✓ Reduces soreness and inflammation
• ✓ Supports ATP production
• X Might not provide sleep benefits

Best form: Magnesium malate or chloride

Morning – Best for Energy & Performance​

• ✓ Boosts energy and cognitive function
• ✓ Supports stress management
• X Doesn’t aid post-workout recovery as well

Best form: Magnesium malate or taurate

For Those on a Steroid Cycle​

If you’re on a cycle, magnesium is even more important because:

• ✓ Higher testosterone levels increase muscle contractions, raising the risk of cramps & spasms
• ✓ Enhanced training intensity leads to more oxidative stress, so magnesium helps with recovery
• ✓ Steroids may raise blood pressure, and magnesium supports cardiovascular health

Best Timing for Those on Cycle​

Post-Workout → To support muscle recovery and reduce inflammation
Best form: Magnesium malate or chloride

Nighttime → To improve sleep, recovery, and stress management
Best form: Magnesium glycinate or threonate

If Experiencing High Blood Pressure → Morning dose with taurate or citrate can help manage it

Final Thoughts​

For bodybuilders, timing matters. If you train hard, taking magnesium post-workout for recovery and at night for sleep can be ideal. If you take just one dose, nighttime is usually best. If you're on a steroid cycle, magnesium is even more essential for preventing muscle tightness, improving sleep, and supporting heart health. Magnesium is often overlooked, but it can be a game-changer for gains and recovery.

 

[Skays]

I'm a strong believer in magnesium and have been taking it for a while. I thinki it's really important to choose the right type (Magnesium glycinate or threonate). A lot of the cheaper ones contain Magnesium Oxide which is less effective.

 

[ChasetheCase]

FYI for everyone, don't use Blackmoore's Super Magnesium +.

I've now realised it's mostly oxide, which as @Skays stated above isn't very effective, and it's best use is as laxative, it has an absorption rate of 4%. Will be looking for a replacement which is mostly magnesium malate, or citrate.

 

[ChasetheCase]

Type	Best For	Pros	Cons	Best Time to Take
Magnesium Glycinate	Sleep, relaxation, recovery	Highly absorbable, gentle on stomach, reduces anxiety	Not energizing, no laxative effect	Night
Magnesium Citrate	Muscle recovery, hydration, digestion	High absorption, helps with constipation	Can cause diarrhea in high doses	Post-workout or evening
Magnesium Malate	Energy, muscle function, reducing fatigue	Boosts ATP production, good for workouts	Less calming than glycinate	Morning or post-workout
Magnesium Threonate	Brain function, cognition, stress relief	Crosses blood-brain barrier, improves memory	Expensive, lower magnesium content per dose	Night
Magnesium Taurate	Heart health, blood pressure	Supports cardiovascular health, well absorbed	Not the best for muscle recovery	Morning or night
Magnesium Chloride	Digestion, rapid absorption	Well absorbed, supports hydration	Can taste bitter in liquid form	Anytime
Magnesium Oxide	Laxative, short-term use	High magnesium content per dose	Poor absorption (~4%), mostly passes through body	Only if needed for constipation
Magnesium Picolinate	General absorption	May be better absorbed than citrate	Less research compared to other forms	Anytime
Magnesium Orotate	Athletic performance, heart health	May improve endurance, supports mitochondria	Expensive, lower magnesium dose	Pre-workout or morning
Magnesium Sulfate	Epsom salts, muscle relaxation	Used in baths for sore muscles	Poor oral absorption, mostly topical	Topical (bath soak)

 

[SpoonT]

I've not actually put that much thought into it. I actually take my magnesium in the mornings with most of my supplements, but I take melatonin at night for sleep (which I absolutely swear by).
I mainly found it recommended for muscle recovery.

 

[ChasetheCase]

@SpoonT Yeah sorry, I went back and double checked, you didn't say at night. I swear I read someone said they took it at night. Oh well looks like I'm suffering cognitive impairment from this cycle. Either way take the credit for inspiring this post.

 

[SpoonT]

@SpoonT Yeah sorry, I went back and double checked, you didn't say at night. I swear I read someone said they took it at night. Oh well looks like I'm suffering cognitive impairment from this cycle. Either way take the credit for inspiring this post.

I remember someone saying they did as well, and it is very commonly taken for sleep, it to help with muscle pain overnight.