Wind down instead of revving up – magnesium complex + vitamin B6 in the evening

The modern world is fast-paced and often overwhelming. Emails, appointments, the small and large challenges of everyday life – all of this can leave us feeling wound up at the end of a long day, unable to switch off and relax. But your own four walls should be a place of relaxation, where you can leave the noise of the day behind and reconnect with yourself.

Imagine it: soft, dimmed light fills the room. You sink into the sofa with a blanket, the window is tilted open and the cool evening air flows in. Perhaps you take five minutes to gently stretch, take a few deep breaths and feel the tension ease. In moments like these, a small ritual can make all the difference—a gesture that signals to your body: now it's time to let go. A magnesium complex with vitamin B6 can be such a gesture, a gentle invitation to your muscles and nerves to calm down and prepare for a night of rest.

The power duo for inner balance: magnesium and vitamin B6

To understand why the combination of magnesium and vitamin B6 is so effective, it is worth taking a look at the roles of these two important nutrients. Their full strength only unfolds when they work together and complement each other.

The fundamental role of magnesium

Magnesium is much more than just a mineral—it is a fundamental building block that is involved in over 300 enzymatic reactions in the body. It is essential for our organism to function smoothly. [1] The German Nutrition Society (DGE) recommends a daily intake to ensure the normal functioning of our body. Magnesium can contribute to the following [2]:

Normal muscle function: Everyone knows that calcium is important for muscle tension. Magnesium is its counterpart and ensures equally important relaxation. If it is lacking, muscles can become overexcited, which can lead to cramps and a feeling of inner restlessness. Adequate magnesium intake therefore contributes to normal muscle function. 

Normal nervous system function: Magnesium plays a key role in the transmission of stimuli between nerve cells and helps to calm the nervous system. It acts as a natural buffer against the sensory overload that modern everyday life brings.

Normal energy metabolism and psychological function: A balanced energy metabolism is the basis for mental stability and inner peace. Magnesium contributes to normal energy metabolism and psychological function, which in turn helps reduce fatigue and exhaustion.

Normal bones: Around 50% of elemental magnesium is stored in our bones. There it contributes to the maintenance of normal bones, similar to calcium.

The versatile power of vitamin B6

Vitamin B6, also known as pyridoxine, is an equally indispensable partner in the complex orchestra of our metabolism. As a water-soluble vitamin, it cannot be stored in the body for long and must therefore be supplied daily. Its tasks are varied and complement those of magnesium perfectly [3]:

Normal nervous system function and normal psychological function: Similar to magnesium, vitamin B6 is crucial for communication in the brain and thus supports our mental balance. A vitamin B6 deficiency can impair normal nervous system function.

Regulation of hormonal activity: Hormonal balance has an enormous influence on our mood, sleep, and general well-being. Vitamin B6 plays an important role in harmonizing this balance.

Synergy: When 1 + 1 is more than 2

The true added value of a dietary supplement lies in the synergy of its two ingredients. It is not simply a matter of adding two nutrients together, but rather a biochemically meaningful enhancement of their respective effects.

The key point is that vitamin B6 has been shown to improve the cellular uptake of magnesium [4]. Vitamin B6 can be thought of as a key that opens the door to the cells for magnesium, right where it is most needed. Without this “door opener,” some of the magnesium supplied could leave the body unused.

In addition, both nutrients work hand in hand toward the same goals: they support normal nervous system function, can help reduce fatigue, and promote balanced energy metabolism [5].

The science of silence: why taking it in the evening makes so much sense

The recommendation to take a magnesium complex with vitamin B6 in the evening is not arbitrary. It is based on the fascinating neurobiological mechanisms by which this duo naturally prepares our body for rest and sleep.

Magnesium as a natural calming agent

When our brain has been running at full speed all day, it needs a clear signal to “shut down” in the evening. Magnesium plays a central role here as a natural regulator of neuronal excitability. It binds to the receptors of the calming neurotransmitter GABA and enhances its effect. Put simply, magnesium helps the brain to put on the brakes and dampen the constant flood of stimulating signals. [6]

It also helps regulate the release of the stress hormone cortisol, which is an important prerequisite for falling asleep. In addition, magnesium is involved in the body's production of melatonin, the hormone that controls our sleep-wake cycle. Adequate magnesium intake supports the natural increase in melatonin levels. [7]

Vitamin B6 as conductor of neurotransmitters

While magnesium amplifies calming signals in the body, vitamin B6 ensures that the necessary messenger substances can be produced in the first place [8]:

Building block for serotonin and melatonin: Vitamin B6 is an essential cofactor for the synthesis of serotonin, the “happiness hormone,” which is the direct precursor of the sleep hormone melatonin. Without sufficient vitamin B6, the body cannot produce enough melatonin.

Helper in GABA synthesis: Vitamin B6 is also involved as a coenzyme in the production of the calming neurotransmitter GABA. This is where the circle closes with the effect of magnesium: Vitamin B6 helps to produce GABA and magnesium ensures that GABA can unfold its relaxing effect optimally.

Not all magnesium is the same: The advantage of a complex

When taking magnesium, the chemical form is crucial. A magnesium complex is therefore often the best choice because it specifically combines the benefits of different forms of magnesium. Such a complex has high bioavailability, which means that your body can better absorb and utilize the magnesium [9].

Many magnesium complex capsules therefore use proven forms such as [1]:

Magnesium citrate: This form is quickly absorbed by the body and contributes to normal muscle function.

Magnesium bisglycinate: This form is well tolerated, gentle on the gastrointestinal tract, and ideal for supporting the nervous system.

Magnesium malate: This compound supports normal energy metabolism and thus helps to reduce fatigue.

Magnesium L-ascorbate: A clever compound that provides not only magnesium but also vitamin C in a buffered, stomach-friendly form.

Your personal needs: Dosage and safety

The question of the right dosage is one of the most important when it comes to dietary supplements.

How much magnesium and vitamin B6 do you really need?

The German Nutrition Society (DGE) recommends the following daily intake values:

• Magnesium: For adults aged 25 and over, 300 mg for women and 350 mg for men [10].
• Vitamin B6: 1.4 mg for women and 1.6 mg for men [11].

These values serve as a guide. However, individual requirements may be higher during certain phases of life, such as during intensive exercise or periods of stress.

Caution with excessive intake

The Federal Institute for Risk Assessment (BfR) advises not to take more than 250 mg of magnesium per day in addition to your normal diet in the form of dietary supplements. This is to avoid mild gastrointestinal complaints such as loose stools or diarrhea in sensitive individuals. The body simply excretes excess magnesium when kidney function is healthy. To maximize the tolerability of a higher dose, the BfR recommends dividing the daily dose, for example, taking one capsule in the morning and one in the evening. [12]

There is also a recommended maximum intake for vitamin B6. Long-term and very high overdoses (in the range of over 500 mg per day) can lead to nerve damage (neuropathies). However, the doses contained in high-quality dietary supplements are well below these values and are considered safe [13].

How long does it take to replenish your stores?

Replenishing your magnesium stores is not a sprint, but a marathon. Since most magnesium is stored in the bones and cells, it takes a while to compensate for a deficiency. Expect it to take at least four to six weeks, often up to three months, before you notice a lasting change. [14]

Recognizing deficiencies and taking targeted preventive measures

Our bodies often send subtle signals when they are lacking important nutrients. However, many of these signs are nonspecific and can easily be confused with everyday stress.

Symptoms of magnesium deficiency

Magnesium deficiency can manifest itself in many ways. Often, the muscles and nerves are the first to react [1]:

• Muscle cramps and tension, especially nighttime calf cramps
• Muscle twitching, often in the eyelid, indicating nerve hyperexcitability
• Inner restlessness and irritability
• Fatigue and exhaustion
• Headaches and migraines

Who has an increased need?

Certain life circumstances and groups of people have a naturally increased need for magnesium and are therefore more susceptible to deficiency [9]:

Athletes: Heavy sweating causes the loss of valuable minerals such as magnesium.

People under chronic stress: Stress is a real “magnesium robber.”

Pregnant and breastfeeding women: Requirements are increased for the development of the child.

People with gastrointestinal disorders: These can impair the absorption of nutrients.

If you recognize yourself in these descriptions, this could be an indication that your body's stores are not optimally filled. A dietary supplement can then be a useful addition, but it is always advisable to discuss this with a doctor or pharmacist before taking it.

Support from nature: your diet as a basis

The cornerstone of a good supply of all important nutrients is and remains a balanced diet. Dietary supplements are exactly what their name says: a supplement, not a substitute. By specifically incorporating foods rich in magnesium and vitamin B6 into your diet, you are creating the best foundation.

The best sources of magnesium

Magnesium is found in many natural foods [1]:

• Nuts and seeds, especially pumpkin seeds and sunflower seeds, which have a high magnesium content
• Nuts such as almonds and cashews
• Whole grain products
• Legumes such as lentils and chickpeas
• Green leafy vegetables such as spinach and Swiss chard
• Dark chocolate

The best sources of vitamin B6

A varied diet usually covers your vitamin B6 requirements well [1]:

• Meat and fish such as chicken and salmon
• Legumes, especially chickpeas
• Nuts, especially walnuts
• Vegetables such as potatoes and red peppers
• Fruits such as bananas, which are among the best sources of vitamin B6

A holistic approach that combines a nutrient-rich diet with targeted supplementation is the best way to ensure that your body gets everything it needs for energy, relaxation, and regeneration.

Comprehensive FAQ section: Your questions, our answers

When is the best time to take magnesium?

Magnesium can generally be taken at any time of day. To benefit from its relaxing properties on the muscles and nervous system, it is particularly recommended to take it in the evening, about one to two hours before bedtime. [7]

Is it beneficial to take magnesium every day?

Yes, daily intake is beneficial and safe in cases of increased demand or insufficient dietary intake, as long as the recommended maximum amounts are observed. [1]

What should not be taken together with magnesium?

Magnesium can impair the absorption of some medications in the gastrointestinal tract. Therefore, allow an interval of at least two to three hours between taking certain antibiotics, bisphosphonates, and thyroid hormones. [9]

When should magnesium not be taken?

People with severe kidney dysfunction should only take magnesium supplements after consulting a doctor, as their bodies cannot excrete excess magnesium sufficiently. In the case of certain cardiovascular diseases in which the cardiovascular system is already weakened, the intake of high-dose magnesium should also be clarified with a doctor in order to avoid undesirable interactions. Otherwise, the risk of taking it without consultation is too high. [15]

What is magnesium complex good for?

Magnesium complex is designed to support normal bodily functions. It contributes to normal muscle and nerve function, reduces fatigue, supports normal energy metabolism, and contributes to normal psychological function. [2]

What is the difference between magnesium and magnesium complex?

“Magnesium” is the mineral itself. A “magnesium complex” is a dietary supplement that combines several different organic compounds of magnesium. The aim is to achieve higher bioavailability and better tolerability.

What is vitamin B6 good for?

Vitamin B6 is a multi-talented nutrient. Among other things, it contributes to normal nervous and immune system function, normal energy metabolism, normal psychological function, the reduction of fatigue, and the regulation of hormonal activity. It is part of a vitamin B complex that supports many important functions in the body. [3]

In general, vitamin B6 can be taken at any time of day. However, for a synergistic effect with magnesium, it is recommended to take it together with your magnesium complex in the evening. [4]

Can too much vitamin B6 be harmful?

Yes, long-term intake of very high doses can lead to nerve damage. However, adhering to the recommended daily dose on dietary supplements is safe and harmless. [13]

Which fruits have the most vitamin B6?

Bananas and avocados are among the fruits with a higher vitamin B6 content. They are good sources of vitamin B6. [3]

Your path to inner peace

The journey to inner serenity and a more relaxed life often begins with small, conscious steps. An adequate supply of important nutrients is the basis for a strong body and a resilient mind. By ensuring you have a varied diet and supplementing it with a high-quality magnesium complex and vitamin B6 if necessary, you can give your body the support it needs to relax after a long day. Treat yourself to the time you deserve—to relax and start each morning with renewed energy.

Sources

[1] https://ods.od.nih.gov/Magnesium-HealthProfessional
[2] https://www.ncbi.nlm.nih.gov/NBK519036
[3] https://www.lgl.bayern.de/vitamin b6 sportlerprodukte
[4] https://pmc.ncbi.nlm.nih.gov/PMC9292249
[5] https://pmc.ncbi.nlm.nih.gov/PMC7019700
[6] https://pmc.ncbi.nlm.nih.gov/PMC9820677
[7] https://pmc.ncbi.nlm.nih.gov/PMC8996025
[8] https://pmc.ncbi.nlm.nih.gov/PMC8155219
[9] https://ods.od.nih.gov/Magnesium-Consumer
[10] https://www.dge.de/ausgewaehlte-fragen-und-antworten-zu-magnesium
[11] https://www.dge.de/vitamin-b6
[12] https://www.bfr.bund.de/hoechstmengen-magnesium-in-lebensmitteln-inklusive-nahrungsergaenzungsmitteln
[13] https://www.bfr.bund.de/hoechstmengen-vitamin-b6-in-lebensmitteln-inklusive-nahrungsergaenzungsmitteln
[14] https://pmc.ncbi.nlm.nih.gov/PMC1855626
[15] https://pubmed.ncbi.nlm.nih.gov/29793664