The Best Time to Take Magnesium This Fall, According to Experts

Reported by Vogue.

Magnesium is having a moment — and not just because wellness TikTok said so. The mineral is essential for energy production, muscle and bone health, hormone regulation, and nerve function, yet 60% of adults don't meet the recommended daily intake, with deficiency hitting women harder than men, according to Vogue. As fall routines shift and stress quietly compounds, it's worth asking whether you're actually getting enough.

The seasonal angle isn't as straightforward as the vitamin D conversation. "I wouldn't necessarily describe magnesium as a specifically 'winter' supplement, because our requirement for magnesium doesn't suddenly increase when the temperature drops," says April Morgan, head of nutrition at supplement brand Artah. What does shift is behavior — less outdoor movement, altered eating habits, disrupted routines, and a stress load that quietly drains your reserves. If you're leaning toward convenience foods and away from leafy greens, whole grains, nuts, and seeds, your magnesium intake is probably sliding without you noticing.

Signs You're Running Low — and How to Top Up Smart

Persistent fatigue, muscle cramps, recurring headaches, or sluggish workout recovery can all signal a deficit. People with gastrointestinal conditions or type 2 diabetes may be at heightened risk due to compromised absorption. That said, Morgan is clear: don't self-prescribe at the first sign of tiredness. Talk to a healthcare professional first. If you've confirmed a need, 300 mg per day is the evidence-backed starting point — and she advises staying there unless you're working directly with a practitioner. Overloading on supplemental magnesium has consequences: diarrhea, nausea, and abdominal cramping are the most common red flags that you've pushed too far.

Form matters just as much as dose. Not all magnesium supplements absorb equally — research points to magnesium citrate, glycinate, malate, chloride, lactate, and aspartate as the more bioavailable options, while magnesium oxide largely underdelivers. If your current supplement isn't doing much, the formulation could be the problem.

Magnesium won't fix a chaotic season, but if your body is running low, it can make the difference between managing well and quietly falling apart — so it's worth getting it right.

Read the original at Vogue.