Magnesium Citrate vs Magnesium Malate for sleep
Short answer: For sleep, users rate them about the same: 86% report improvement with Magnesium Citrate (74 reports) and 83% with Magnesium Malate (12 reports).
Magnesium Citrate has 14 meta-analyses and 135 randomized trials on PubMed; Magnesium Malate has 0 and 0.
Based on 357 reports about Magnesium Citrate and 139 about Magnesium Malate. Not medical advice.
| Magnesium Citrate Supplement | Magnesium Malate Supplement | |
|---|---|---|
| User score | 60 | 62 |
| Verdict | Mostly positive | Mostly positive |
| Positive of reports that state an outcome | 65% | 82% |
| Reports | 357 | 139 |
| Research | AResearch: Strong | DResearch: None |
| Meta-analyses / RCTs | 14 / 135 | 0 / 0 |
| Mainly used for | ||
| Focus % reporting improvement | 56% (9) | 100% (4) |
| Energy % reporting improvement | 67% (12) | 96% (28) |
| Sleep % reporting improvement | 86% (74) | 83% (12) |
| Anxiety % reporting improvement | 88% (50) | 64% (11) |
| Mood % reporting improvement | 72% (25) | 100% (5) |
| Memory % reporting improvement | 33% (3) | — |
| Performance % reporting improvement | — | 100% (6) |
| Recovery % reporting improvement | 100% (2) | 100% (6) |
| Pain & inflammation % reporting improvement | 100% (5) | 100% (3) |
| Digestion % reporting improvement | 68% (40) | 100% (2) |
| Heart & lipids % reporting improvement | 80% (5) | — |
| Common side effects | diarrhea, stomach issues, drowsiness, fatigue | stomach issues, anxiety, indigestion, drowsiness |
| Typical dose reported | 400 mg / every night | 1600 mg / every morning |
This systematic review provides Grade C (possibly effective) evidence for prevention of migraine with magnesium. Prophylactic treatment of migraine by means of high levels of magnesium dicitrate (600 mg) seems to be a safe and cost efficient strategy in clinical use.
Headache, 2018 ↗“Magnesium citrate is the bees knees for me. I know everyone man and his dog always talks about it but it does seriously help with sleep onset for me personally.”
“malate is a much better option for me (though stil gives me some energy, just not the panic/sense of dread that glycinate does)”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate