Then, take them throughout the day with food and water to help your body process the magnesium. Studies show that people with high blood pressure may experience improvements when supplementing with this mineral ( 6 , 7 ). This type of magnesium supplement has an impressive absorption rate and itâs the best form of magnesium to ⦠Calcium & Magnesium Supplements. The best way to absorb magnesium through supplements is to find a supplement that contains a form of magnesium thatâs easily absorbed, such as magnesium citrate. If you decide to take magnesium supplements on your own (without medical supervision), don't go above 400mgs daily. Taking the best magnesium supplement for sleep will help you feel tired in the following ways: Magnesium regulates the neurotransmitters that send signals between the brain and nervous system. In addition to what you get from food, the highest dose you should take of magnesium supplements is: 65 mg/day for children ages 1-3 110 mg/day for children ages 4-8 This simple strategy can reduce the risk of any stomach upset. A 1:1 to 2:1 ratio of magnesium to calcium is best. In fact, taking a magnesium supplement may improve depressive symptoms in some people. Magnesium supplements are best taken with food, Schiff says. Take calcium with food (to boost absorption and reduce the risk of kidney stones) and in split doses (the body absorbs smaller doses better than large ones). When and How to Take a Magnesium Supplement Oral Magnesium. Some of you will be more suited to taking it in the morning, whilst some of you will be more suited to taking it ⦠For our rankings of the best magnesium supplements, we looked first for supplements that provided easily adjustable doses. Where your diet falls short, you can get these essential minerals from supplements. It's best to get your calcium and magnesium from a balanced diet because the body absorbs them best from foods. Taking magnesium supplements may help reduce blood pressure levels . If you can, take calcium at a different time of day than zinc and iron. Chelated forms tend to be better ⦠Magnesium regulates levels of melatonin, the hormone that controls your sleep-wake cycles. The most popular way of taking magnesium is by mouth in either pill or powder form. Magnesium chloride â magnesium chloride contains just 12% of elemental magnesium. So, with that in mind, the best time of day to take Magnesium Citrate really depends on what benefit(s) you want to see. Calcium and magnesium supplements come in a variety of forms, ⦠Our preferred dosage per tablet was 100 mg since itâs easiest to split doses into smaller amounts to take throughout the day with a dosage around this level, but we allowed for other â¦