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Magnesium Glycinate vs Magnesium Malate
Compare Magnesium Glycinate and Magnesium Malate: timing, food, doses, forms and existing interaction guidance.
| Magnesium Glycinate | Magnesium Malate | |
|---|---|---|
| Category | Minerals | Minerals |
| Best time | Bedtime | Breakfast / Lunch |
| Food | With or without food | With or without food |
| Common dose | 100–350 mg | 100–350 mg |
| Upper limit | 350 mg/day UL applies to all supplemental magnesium combined (not food); mainly to prevent diarrhea. | 350 mg/day UL applies to all supplemental magnesium combined (not food); mainly to prevent diarrhea. |
| Solubility | Water-soluble | Water-soluble |
| Description | Magnesium bound to the amino acid glycine. Popular for sleep and generally well tolerated, with less laxative effect than citrate or oxide. Trials of this specific form are scarce — the sleep reputation is extrapolated from magnesium and glycine separately. | Magnesium bound to malic acid, marketed for daytime energy and muscle aches. It has barely been compared with other forms, so claims about it are mostly marketing; treat it as a general-purpose organic magnesium salt. |
| Timing note | Usually taken in the evening or at bedtime; it's gentle on the stomach, so food is optional. | Often taken earlier in the day; with or without food. |
| Forms to look for |
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| References |
Common product or study range — not a personal recommendation. Upper limits are ceilings, not targets.
If you take both
Usually unnecessary — both supply magnesium, and the amounts add up.
Pick one form, or add up the elemental magnesium on both labels.
Common questions
What is the difference between Magnesium Glycinate and Magnesium Malate?
Magnesium Glycinate: Magnesium bound to the amino acid glycine. Popular for sleep and generally well tolerated, with less laxative effect than citrate or oxide. Trials of this specific form are scarce — the sleep reputation is extrapolated from magnesium and glycine separately. Magnesium Malate: Magnesium bound to malic acid, marketed for daytime energy and muscle aches. It has barely been compared with other forms, so claims about it are mostly marketing; treat it as a general-purpose organic magnesium salt.
Can I take Magnesium Glycinate and Magnesium Malate together?
Usually unnecessary — both supply magnesium, and the amounts add up.