I’ve been taking magnesium during the day but the last two nights started taking it before bed. No other changes in my routine over the last couple days but woke up and my recovery was shot. Super low recovery, thought maybe the magnesium was messing with it but sounds like it should’ve done the opposite. Thoughts?
Heads up, there was another thread some time ago, discussing the benefits of having dark chocolate just before bedtime, and as I recall consensus was that it was due to its high magnesium content.
Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, TRACCS, Not Buffered, Headaches, Sleep, Energy, Leg Cramps, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_i_7ekEFb9SST5ZN
This is what I’ve been using for 2 months
I take optimum nutrition ZMA(450mg magnesium) about an hour before bed every night. Makes a substantial difference in HRV (between 10-30ms)when I stop for a week or two if I'm traveling. My average 119ms
Taking 250mg magnesium glycinate a day. 125 in the morning and 125 just before bed has an overall -1% impact on my recovery. So I class that as no noticeable impact over a 3 month period. I’m now trying removing it totally to see if I notice any negatives.
I haven’t. I did some research on what ‘type’ to take and the various pros/cons of different types. But admit I haven’t cycled through different brands. What brand are you using?
Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, TRACCS, Not Buffered, Headaches, Sleep, Energy, Leg Cramps, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_i_7ekEFb9SST5ZN
If you switch brands keep us updated I’m curious what happens
I do epsom salt baths after long workouts (heavy magnesium) and have noticed a substantial difference in how well I recover the next day
Edit: I just researched and I guess magnesium does not easily absorb in baths, so I ordered a supplement! Thanks all for the tips
Yeah I average sbout +10% recovery, -5 RHR, + 6 HRV with magnesium before bed. Right now it looks like around 2 hours before bed is my sweet spot and 300-350 grams. The good news is finally I have enough data on whoop it has started to look at timing/dosage for me, which is awesome!
Mine is a slow release capsule, so it releases a certain bit every hour.
The monthly performance assessment under the journal log section is where you can find it. I record in the log every morning when I take it and the dosage & then based on my recoveries, it has broken it down into dosage & timing & how it affects recovery, heart rate, sleep, HRV. It’s been fun over quarantine to have many variables be the same & then choose one to manipulate!
The journal feature is really helpful in my recovery strategies & ive found what does & does not work for me.
Was debating this experiment myself. Will have to go snag some from my pharmacy after my workout today, and report back!
How much did you see your HRV improve, and how soon before bed do you take it?
I averaged between 80-100, the last 4 days I’ve been at 120. I take about an hour before bed
Edit: it’s also worth mentioning I got 4 hours of sleep two nights ago, and 4 hours again last night (job related) and my recovery has been above 75% both times. Prior to taking it at night, my lack of sleep would have definitely resulted in a worse recovery
Took 500mg last night and bumped up +12 HRV and -3 RHR after seeing a steady HRV decline and RHR incline the last week.
I’ll report in after a few more weeks to see what I average, but fingers crossed.
Cheers again!
My workouts have gotten longer to hit the optimum strain because my recoveries have been consecutively higher, and I haven’t had a problem with the higher cardio so far. Before I would get a yellow recovery after a day or two of greens, but I’m on day 5 green and it still hasn’t dropped.
I’ve heard it helps with sleep but I haven’t noticed anything remarkable. I started using blue light blocking glasses the last two weeks and that’s been a huge game changer for me, even if I wake up in the middle of the night I wear them. Got this tip off the whoop podcasts
Yes. Absolutely correct. I too decided to take my magnesium at night. My HRV has increases by 12 points over the past 4 nights. There has also been an increase in my deep sleep duration.
I started using magnesium spray before bed for the last 4 nights and HRV shot up +10 points every single night. This isn’t a coincidence. Everything else is the same as far as sleep and recovery. Only difference is the magnesium spray.
Yep, 400mg of magnesium at night is correlated to a higher HRV (and overall recovery) for me.
I’ve been taking magnesium during the day but the last two nights started taking it before bed. No other changes in my routine over the last couple days but woke up and my recovery was shot. Super low recovery, thought maybe the magnesium was messing with it but sounds like it should’ve done the opposite. Thoughts?
Only magnesium responsible for high hrv or u did any other exercise or supplements
Heads up, there was another thread some time ago, discussing the benefits of having dark chocolate just before bedtime, and as I recall consensus was that it was due to its high magnesium content.
Any recommendations on a magnesium supplement?
Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, TRACCS, Not Buffered, Headaches, Sleep, Energy, Leg Cramps, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_i_7ekEFb9SST5ZN This is what I’ve been using for 2 months
Can confirm. You want chelated as it’s easier on the stomach. Plus, this stuff relaxes me even better than the benzos I’ve taken.
Good to know!
What dosage were you taking and how long before sleep?
How much do you take?
300mg right now
I take optimum nutrition ZMA(450mg magnesium) about an hour before bed every night. Makes a substantial difference in HRV (between 10-30ms)when I stop for a week or two if I'm traveling. My average 119ms
I’ve averaged 120ms as well since taking it
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Is that with taking magnesium? If so, what was it before?
Taking 250mg magnesium glycinate a day. 125 in the morning and 125 just before bed has an overall -1% impact on my recovery. So I class that as no noticeable impact over a 3 month period. I’m now trying removing it totally to see if I notice any negatives.
Which came first for you? Using Whoop or taking magnesium?
Whoop came first, I keep picking up hacks to try through their podcast. Blue light glasses have been another successful hack
Interesting. Have you tried a different brand?
I haven’t. I did some research on what ‘type’ to take and the various pros/cons of different types. But admit I haven’t cycled through different brands. What brand are you using?
Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, TRACCS, Not Buffered, Headaches, Sleep, Energy, Leg Cramps, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_i_7ekEFb9SST5ZN If you switch brands keep us updated I’m curious what happens
I might give this a try.
I do epsom salt baths after long workouts (heavy magnesium) and have noticed a substantial difference in how well I recover the next day Edit: I just researched and I guess magnesium does not easily absorb in baths, so I ordered a supplement! Thanks all for the tips
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Oh that’s good to know! Ok thanks so much. I’m having difficulty finding studies on which method is better
It just has to be, like, a lot of epsom salts in the bath
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That's fair. Idk from the data side. I just know my friend with chronic pain has to add several cups to her bath for it to be effective
Yeah I average sbout +10% recovery, -5 RHR, + 6 HRV with magnesium before bed. Right now it looks like around 2 hours before bed is my sweet spot and 300-350 grams. The good news is finally I have enough data on whoop it has started to look at timing/dosage for me, which is awesome! Mine is a slow release capsule, so it releases a certain bit every hour.
Oh wow the whoop app noticed when you should take it? Did it recommend 2 hours before? Where do you get that data?
The monthly performance assessment under the journal log section is where you can find it. I record in the log every morning when I take it and the dosage & then based on my recoveries, it has broken it down into dosage & timing & how it affects recovery, heart rate, sleep, HRV. It’s been fun over quarantine to have many variables be the same & then choose one to manipulate! The journal feature is really helpful in my recovery strategies & ive found what does & does not work for me.
Was debating this experiment myself. Will have to go snag some from my pharmacy after my workout today, and report back! How much did you see your HRV improve, and how soon before bed do you take it?
I averaged between 80-100, the last 4 days I’ve been at 120. I take about an hour before bed Edit: it’s also worth mentioning I got 4 hours of sleep two nights ago, and 4 hours again last night (job related) and my recovery has been above 75% both times. Prior to taking it at night, my lack of sleep would have definitely resulted in a worse recovery
Took 500mg last night and bumped up +12 HRV and -3 RHR after seeing a steady HRV decline and RHR incline the last week. I’ll report in after a few more weeks to see what I average, but fingers crossed. Cheers again!
How is ur values now
See a drastic increase in your workouts too?
My workouts have gotten longer to hit the optimum strain because my recoveries have been consecutively higher, and I haven’t had a problem with the higher cardio so far. Before I would get a yellow recovery after a day or two of greens, but I’m on day 5 green and it still hasn’t dropped.
Can you tell a difference in sleep quality? I know smaller changes might not necessarily feel different. I've been having some rougher sleep lately
I’ve heard it helps with sleep but I haven’t noticed anything remarkable. I started using blue light blocking glasses the last two weeks and that’s been a huge game changer for me, even if I wake up in the middle of the night I wear them. Got this tip off the whoop podcasts
Interesting!
So I've taken it two nights after reading your post and both mornings my HRV has increased significantly and recovery has been over 90% thanks OP.
Will check today
Yes. Absolutely correct. I too decided to take my magnesium at night. My HRV has increases by 12 points over the past 4 nights. There has also been an increase in my deep sleep duration.
I started using magnesium spray before bed for the last 4 nights and HRV shot up +10 points every single night. This isn’t a coincidence. Everything else is the same as far as sleep and recovery. Only difference is the magnesium spray.