4 Smart Tricks If Magnesium Supplements Are Making You Feel Sleepy All Day
Magnesium is often praised for its ability to promote relaxation, improve sleep quality, and support muscle and nerve function. But for some people, magnesium supplements can cause unexpected fatigue or drowsiness—even when taken during the day. If you've ever wondered, “Why does magnesium make me tired?” you're not alone.
Here are 4 science-backed tips to help you address tiredness after taking magnesium supplements, without missing out on their health benefits.
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1. Check the Type of Magnesium You're Taking
Not all magnesium supplements are created equal. Some forms are more likely to cause fatigue or drowsiness than others. For example:
Magnesium glycinate is known for its calming effect and is often used to improve sleep.
Magnesium citrate may be more energizing and better tolerated during the day.
Magnesium oxide is less bioavailable and may not cause the same level of drowsiness.
Tip: If you're feeling tired after taking magnesium, try switching to a different form—especially one that’s less sedative.
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2. Adjust the Timing of Your Supplement
If you experience drowsiness or fatigue from magnesium, try taking it in the evening instead of the morning or midday. Since magnesium naturally supports relaxation, aligning your dose with your wind-down routine may reduce unwanted daytime sleepiness.
Tip: Take magnesium 1–2 hours before bedtime for a calming effect that won’t interfere with your day.
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3. Reduce Your Dosage
A common cause of magnesium-related fatigue is simply taking too much. The body only needs a certain amount of magnesium per day (around 300–400 mg for most adults). High doses can overwhelm your system and lead to feelings of sluggishness.
Tip: Start with a lower dose (100–200 mg) and increase gradually, observing how your body responds.
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4. Pair Magnesium with a Meal or Protein Snack
Taking magnesium on an empty stomach may cause fluctuations in blood sugar, which can lead to temporary fatigue or brain fog. Combining magnesium with a balanced meal or a protein-rich snack can help stabilize your energy levels.
Tip: Try taking magnesium alongside breakfast or dinner to minimize any potential drop in alertness.
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Final Thoughts
While magnesium is essential for over 300 biochemical reactions in the body, it’s important to find the right form, dose, and timing that works best for you. If you're consistently tired after taking magnesium supplements, try these tips—or consult your healthcare provider for personalized advice.
Remember: Everyone’s body reacts differently. What causes fatigue in one person may boost energy in another.
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FAQs
Q: Why do magnesium supplements make me sleepy?
A: Magnesium has a natural calming effect on the nervous system, especially in forms like glycinate or malate.
Q: Should I stop taking magnesium if it makes me tired?
A: Not necessarily. Try adjusting the type, dose, or timing before discontinuing use altogether.
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