The best time is in the evening, about 30–60 minutes before bed. Magnesium helps calm your nervous system and supports the deeper sleep stages where muscle repair actually happens. Taking it after your evening meal also helps with absorption.

Most athletes notice improved sleep quality within the first 1–2 weeks. The bigger recovery benefits — less muscle cramping, faster bounce-back between sessions, and reduced post-training tension — typically build over 4–8 weeks of consistent daily use.

Standard magnesium supplements get partially broken down in your gut before they reach your cells, limiting how much you actually absorb. Rho's liposomal delivery wraps the magnesium in tiny fat-based protective spheres that pass through digestion intact and deliver the mineral directly into your bloodstream and muscle tissue — meaning more of what you take actually works.

Most endurance athletes need between 400–600mg of elemental magnesium per day because they deplete it rapidly through sweat and high-output training. Rho provides 200mg per serving in a highly absorbable form — pair it with a magnesium-rich diet (leafy greens, nuts, seeds) to consistently hit your daily target.

Absolutely. Take the 6ml dose straight or mix it into water, a smoothie, juice, or a protein shake. Just avoid mixing with hot liquids, as heat can degrade the liposomal structure. Shake the bottle well before each use.