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CBD and Magnesium: Benefits and How To Combine
Both CBD and magnesium can support wellness and relaxation. Find out how to take them for best results with this guide from Sunmed.
Quick answer:
- Yes, you can take CBD and magnesium together. Consider spacing them by one or two hours when taken orally. Talk with a clinician if you use prescription medications.
Interest in combining natural supplements is growing as more people look for simple, holistic ways to support their wellness. CBD and magnesium are two widely used options, each with unique benefits.
Magnesium is an essential mineral that plays a role in energy, relaxation, and muscle recovery, while CBD supports balance through the endocannabinoid system. Together, they can be part of a daily wellness routine when used thoughtfully. Understanding timing, forms, and safety considerations helps ensure you get the most from both without unnecessary complications.
Is it safe to take CBD and magnesium together?
For most healthy adults, taking CBD and magnesium together is generally considered safe.* Both are popular wellness supplements with different but complementary roles in the body.
Magnesium is an essential mineral that supports hundreds of enzymatic processes, including muscle and nerve function, energy production, and bone health.
CBD, meanwhile, is a naturally occurring cannabinoid found in hemp and cannabis plants. This hemp-derived compound can interact with the body’s endocannabinoid system and other pathways to help support balance and encourage a sense of calm.*
That said, CBD has the potential to interact with certain medications because it is processed by the liver’s CYP450 enzyme system. This pathway metabolizes many prescription drugs, including some blood thinners, antibiotics, and blood pressure medications. When CBD affects these enzymes, it can alter how long a medication stays active in the body.*
This doesn’t mean CBD and magnesium are inherently unsafe together, but it does highlight the importance of checking with a healthcare provider if you are taking medications that rely on this pathway.
Everyone responds differently, so it’s important to pay attention to how your body feels when introducing a new supplement routine. Those with more complex regimens should seek professional guidance to reduce the risk of unwanted interactions.
When is the best time to take CBD and magnesium?
The ideal timing depends on what you hope to achieve. Both CBD and magnesium can be taken at different points during the day to support sleep, relaxation, or overall recovery. Thinking about your specific goals will help determine the best schedule.
For sleep
Magnesium is commonly taken in the evening because it supports relaxation and can ease sleep disturbances.
Many people prefer to take it with dinner or a light snack to minimize digestive discomfort. CBD, on the other hand, is often used about 30-60 minutes before bed to encourage a calm mindset and promote restful sleep.*
Some people like to take both together, while others prefer spacing them to avoid any overlap in digestion. For example, one routine might be magnesium with dinner and CBD an hour before going to bed. This approach allows each supplement to take effect without crowding the digestive system all at once.
For daytime calm or recovery
CBD can be used throughout the day (morning, afternoon, or evening), depending on when you want support for calmness or recovery.
Some find that taking it earlier in the day helps maintain balance, while others use it later to unwind after a long day.* Magnesium tends to work best when taken at the same time every day to maintain consistent levels in the body.
Because certain forms of magnesium can cause mild digestive discomfort, it’s best to take it with food. A daytime routine could look like CBD in the afternoon to encourage a steady, balanced mood, and magnesium in the evening with dinner.
For those focused on recovery from exercise, CBD after a workout and magnesium later in the day may feel supportive.*
How much should adults consider?
When it comes to dosing, there are a few things to keep in mind for magnesium and CBD.
Magnesium
According to the National Institutes of Health (NIH), daily magnesium needs for adults are approximately 310-320 mg/day for women and 400-420 mg/day for men from all food and supplement sources combined. Foods rich in magnesium include leafy greens, nuts, seeds, and whole grains.
For supplements, the tolerable upper intake level (UL) for adults is around 350 mg/day. Intakes above this amount, especially from supplements, can cause digestive issues such as loose stools or cramping. Because the body absorbs magnesium from food more efficiently, it’s best to get as much as possible from whole foods and then use supplements to fill in any gaps.*
CBD
Unlike magnesium, there isn’t an official daily intake guideline for CBD. Serving sizes vary based on body weight, metabolism, and personal wellness goals.
When using consumable forms of CBD like CBD tinctures or CBD gummies, we recommend starting low and going slow. Beginning with around 10-20 mg per serving and adjusting gradually allows you to find the right balance for your body.
Individual responses vary, so some may need less while others may prefer more. Consistency is key. Taking CBD at the same time each day makes it easier to notice patterns in how it affects your sleep, mood, or recovery.
Always look for products with clear labeling and third-party testing to ensure quality and accurate CBD content.
Which magnesium forms pair well with CBD?
Not all magnesium supplements are absorbed in the same way, and some are gentler on the digestive system than others. Choosing the right form can make a noticeable difference in comfort and effectiveness.
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Magnesium glycinate : Highly regarded for its gentle effect on the stomach. Many people choose it in the evening because it’s well tolerated and may support restful sleep.
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Magnesium citrate : Easily absorbed, but more likely to have a mild laxative effect. It can be a good option for those who also want digestive support.
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Magnesium lactate : Moderately well absorbed and often easier on the digestive system compared to citrate.
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Magnesium chloride : Found in liquid or topical forms; well absorbed and versatile.
- Magnesium oxide : Widely available and inexpensive, but less bioavailable and more likely to cause digestive upset in some people.
When pairing with CBD, many choose glycinate or citrate for their balance of absorption and tolerability. Reading product labels and starting with lower amounts can help you identify which form works best for your needs.
Who should approach CBD and magnesium cautiously?
While CBD and magnesium are generally well-tolerated, certain groups should be extra careful.
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Kidney disease: Impaired kidney function makes it difficult to regulate magnesium, which can lead to unsafe buildup.
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Pregnant or breastfeeding individuals: Research is limited, and it’s best to be cautious.
- People on certain medications: Both supplements can affect how drugs are processed or tolerated. Blood thinners, some antibiotics, blood pressure medications, and central nervous system depressants are examples of where professional input is important.
For anyone in these groups, or if you’re unsure, check with a physician or pharmacist before combining CBD and magnesium.
Tips for using CBD and magnesium together
Combining supplements works best when approached with patience and awareness. Keep these practices in mind:
- Choose reputable brands that provide third-party lab testing for accuracy and safety.
- If taking both orally, space by an hour or two to reduce potential digestive overlap.
- Start low and track your effects over one to two weeks. Adjust only one variable at a time to see what’s working.
- Maintain a simple log of time, serving size, and outcome to make patterns easier to spot.
- Aim for consistency with timing so your body can establish a rhythm with both supplements.
The bottom line
CBD and magnesium can complement each other in a thoughtful wellness routine. Magnesium supports hundreds of processes tied to relaxation, recovery, and sleep, while CBD engages the endocannabinoid system to promote balance and calm.
For most adults, taking CBD and magnesium together is safe. Consider spacing oral servings and starting low while tracking effects. Many people prefer magnesium glycinate or citrate, evening servings with food, and CBD 30-60 minutes before bed.
Prioritize reputable, third-party tested products, consistent timing, and food-first magnesium intake. If you’re pregnant, have kidney issues, or take medications, consult a clinician before combining them.
FAQs
Can you take CBD and magnesium together?
Yes, most adults can take them together. Consider spacing by one to two hours if taken orally. If you use prescription medications, talk with your clinician first.
What’s a typical adult magnesium target?
Women need around 310-320 mg/day and men around 400-420 mg/day from all food and supplement sources. The upper limit for supplemental magnesium is ~350 mg/day due to possible digestive effects.
Which magnesium is best with CBD: citrate or glycinate?
Both are effective and well absorbed. Many prefer glycinate for its tolerability and calming benefits, especially in the evening.
When should I take them for sleep?
Magnesium is often taken in the evening with food. CBD works best 30-60 minutes before bed. Some space them apart, while others prefer taking them together. Personal preference matters most.
Who should talk to a doctor first?
Anyone who is pregnant or breastfeeding, has kidney issues, or takes medications with possible interactions should consult a healthcare provider before combining supplements.
Comparison table
|
Goal |
When To Take CBD |
When To Take Magnesium |
Notes |
|
Sleep |
30-60 min before bed |
Evening, with dinner |
Consider 1-2h spacing; glycinate often well tolerated |
|
Daytime Calm |
Morning or afternoon |
Same time daily |
Track mood and adjust as needed |
|
Post-Exercise |
After workout or evening |
With a meal |
Watch GI tolerance; hydration supports recovery |
*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases | PMC
The endocannabinoid system: Essential and mysterious | Harvard Health
The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature | PubMed