The Best Time To Take Magnesium To Help Lower Your Blood Pressure

Magnesium is a popular supplement for improving sleep, but it may also help lower blood pressure. Although there is no ideal time to take it, other factors can influence how effectively it supports blood pressure.

Scientists are still learning how magnesium supplements affect blood pressure. So far, the results are most promising for people with abnormally high blood pressure who are deficient in the mineral, said Jocelyn Edwards, Pharm.D, clinical assistant professor of cardiology at the University of Maryland School of Pharmacy.

A 2025 review of 38 randomized controlled trials found that magnesium was more effective than a placebo in lowering blood pressure in people with hypertension or magnesium-related electrolyte imbalances. However, there was no statistically significant reduction in people with normal blood pressure or magnesium levels.

Even for groups that may benefit most, experts say there is no best time to take magnesium. “In general, magnesium supplements can be taken at any time of the day,” Edwards said. “The best time of day,” she added, “is ultimately the time that allows the patient to take their medications conveniently and consistently.”

Magnesium can affect blood pressure in several ways. First, it reduces inflammation. It also helps blood vessels relax and widen by stimulating their inner lining to release prostaglandins and nitric oxide, Edwards said.

Magnesium also acts as a calcium blocker. “When calcium enters the cells of the blood vessels, it causes them to constrict, which increases the pressure,” Edwards said. “Inhibiting this process results in relaxation of blood vessels and a reduction in blood pressure.”

Although timing does not play a role in the effectiveness of magnesium, other factors may. Certain medications, such as proton pump inhibitors, can decrease magnesium absorption, as can taking high doses of calcium, zinc, or iron at the same time. That’s why it’s best to take these medications or supplements at least two hours before or after your magnesium supplement, according to experts.

It’s also “important to consult your doctor or pharmacist before starting magnesium if you are taking other medications,” Edwards said.

Meanwhile, certain vitamins, namely D, C and B6, can improve magnesium absorption, Edwards pointed out.

When it comes to which type of magnesium to take, research has yet to determine whether one form, such as organic compounds like magnesium citrate and glycinate, is most effective in supporting blood pressure. “There is not yet enough data to determine whether a particular formulation produces a more significant hypotensive effect,” Edwards said. “Any formulation that can be tolerated and taken consistently by the patient is reasonable to use for this purpose. »

Regardless, experts agree that it’s best to try to get magnesium through food rather than supplements. Foods rich in magnesium include leafy greens, avocados, bananas, legumes, whole grains and nuts. “Incorporating them regularly into your diet can help increase levels,” Edwards said.