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Magnesium Glycinate or Malate? The Best Choice for Sleep, Energy & More

Magnesium is an essential mineral involved in over 600 metabolic processes in your body, from supporting muscle and nerve function to maintaining strong bones. 

Have you ever looked up, ‘What is the best magnesium supplement?’ and been bombarded with the various different types of magnesium supplements available? Due to this, choosing the right one can be confusing.  

While you can get magnesium from foods like dark leafy greens (spinach, kale), nuts and seeds (almonds, pumpkin seeds), whole grains (brown rice, quinoa), legumes (black beans, chickpeas) and a high percentage dark chocolate, sometimes, you may need extra magnesium from supplements. 

Two of the most popular forms are magnesium glycinate and magnesium malate, but which is better and what is the best form of magnesium to take for your specific needs?  

In this comparison, we’ll break down the difference between magnesium malate and glycinate, their benefits and which one might be right for you.  

Understanding Magnesium: Why the Form Matters 

Before diving into magnesium glycinate vs malate, it’s important to understand that not all magnesium supplements are the same. Magnesium comes in various forms, each with different absorption rates and benefits. For example: 

• Magnesium Glycinate – Magnesium bound to glycine (an amino acid).  
• Magnesium Malate – Magnesium combined with malic acid (found in fruits).  
• Magnesium Citrate – Highly absorbable but has a laxative effect.  
• Magnesium Oxide – Poor absorption, often used for constipation.  

The key differences lie in bioavailability (how well your body absorbs it) and specific health benefits.  

Further Reading: Is Magnesium Glycinate Chelated? What Does Chelated Mean?

Magnesium Glycinate: The Best for Relaxation and Sleep?

What Is Magnesium Glycinate?

Magnesium glycinate (or bisglycinate) is magnesium chelated (bound) with glycine, an amino acid that promotes relaxation. This form is highly bioavailable and gentle on the stomach. 

Magnesium Glycinate Benefits:

• Helps With Relaxation & Reduces Anxiety – Glycine has calming effects on the brain, making this form ideal for stress relief.  
• Improves Sleep Quality – Supports GABA production, a neurotransmitter that helps regulate sleep.  
• Gentle on Digestion – Unlike magnesium citrate or oxide, glycinate doesn’t cause diarrhoea.  
• Supports Muscle Recovery – Helps relax muscles and reduce cramps.  
• Good for Long-Term Use – Ideal for correcting magnesium deficiency without side effects.  

Magnesium Glycinate is Best For:

• People with anxiety, stress or insomnia.
• Those needing a well-absorbed magnesium supplement without digestive issues.  

Further Reading: Taking Magnesium with Alcohol – What You Need to Know

Magnesium Malate: The Energy and Muscle Booster 

What Is Magnesium Malate?

Magnesium malate combines magnesium with malic acid, a compound found in fruits that plays a key role in energy production (ATP). It has good bioavailability and is often recommended for fatigue and muscle pain.  

Magnesium Malate Benefits:

• Boosts Energy Levels – Malic acid supports ATP production, helping with fatigue.  
• Reduces Muscle Pain – Often used for fibromyalgia and chronic fatigue syndrome.  
• Supports Exercise Recovery – Helps with muscle endurance and reduces soreness.  
• Less Laxative Effect – Gentler than citrate but may still cause mild digestive issues in high doses.  

Magnesium Malate is Best For:

• What is magnesium malate used for? People with low energy or chronic fatigue.  
• Those with muscle pain, fibromyalgia or exercise-induced soreness.  
• Individuals needing metabolic support.  

Magnesium Malate vs Magnesium Glycinate: Key Differences

Which Is Better: Magnesium Glycinate or Magnesium Malate?  

The answer depends on your needs:  

Choose Magnesium Glycinate if:

• You struggle with sleep, anxiety or stress.  
• You want a gentle, non-laxative magnesium supplement.  
• You need long-term magnesium support without digestive issues.  

Further Reading: Where to Buy Magnesium Glycinate in Singapore

Choose Magnesium Malate if:

• You suffer from low energy or chronic fatigue.  
• You have muscle pain or fibromyalgia, although magnesium glycinate helps relax muscles, too. 
• You want pre-workout support for exercise recovery.  
• You need a fast-absorbing, single-dose magnesium supplement.

Can You Take Different Kinds of Magnesium Together? 

Some people take magnesium malate in the morning for energy and magnesium glycinate at night for better sleep, so, as long as you don’t exceed the recommended daily allowance of 400 to 420mg a day for men and 310 to 320mg a day for women (350 to 360mg if pregnant), you can take multiple kinds of magnesium supplements together.

End Note

So, ‘What type of magnesium should I take?’

For relaxation and sleep, try Xandro’s Magnesium Glycinate 500mg and for energy and muscle pain, try magnesium malate. 

If you’re unsure, speak with your doctor to see which type suits your needs. Both forms are excellent, they just have different strengths!  

Magnesium deficiency is surprisingly common, but the symptoms can be vague. If you’re noticing muscle cramps or twitches, especially at night, fatigue and low energy even after a good night’s sleep, anxiety, irritability or trouble sleeping, headaches or frequent migraines or even heart palpitations or an irregular heartbeat, speat with your doctor.

Still unsure? Check out our guide on the different types of magnesium to find your perfect match!  

You can also check out our other magnesium wars articles here!