Magnesium vs Magnesium Malate for energy
Short answer: For energy, more users report improvement with Magnesium Malate — 96% of 28 reports, versus 75% of 73 for Magnesium.
Magnesium has 82 meta-analyses and 210 randomized trials on PubMed; Magnesium Malate has 0 and 0.
Based on 1,893 reports about Magnesium and 139 about Magnesium Malate. Not medical advice.
| Magnesium Supplement | Magnesium Malate Supplement | |
|---|---|---|
| User score | 51 | 62 |
| Verdict | Mostly positive | Mostly positive |
| Positive of reports that state an outcome | 72% | 82% |
| Reports | 1,893 | 139 |
| Research | AResearch: Strong | DResearch: None |
| Meta-analyses / RCTs | 82 / 210 | 0 / 0 |
| Mainly used for | ||
| Appetite % reporting improvement | 100% (2) | — |
| Focus % reporting improvement | 77% (39) | 100% (4) |
| Energy % reporting improvement | 75% (73) | 96% (28) |
| Sleep % reporting improvement | 87% (331) | 83% (12) |
| Anxiety % reporting improvement | 89% (226) | 64% (11) |
| Mood % reporting improvement | 80% (99) | 100% (5) |
| Memory % reporting improvement | 100% (7) | — |
| Performance % reporting improvement | 87% (15) | 100% (6) |
| Recovery % reporting improvement | 96% (24) | 100% (6) |
| Pain & inflammation % reporting improvement | 91% (33) | 100% (3) |
| Digestion % reporting improvement | 83% (29) | 100% (2) |
| Libido % reporting improvement | 62% (13) | — |
| Hormones % reporting improvement | 91% (22) | — |
| Blood sugar % reporting improvement | 100% (3) | — |
| Heart & lipids % reporting improvement | 95% (22) | — |
| Skin & hair % reporting improvement | 100% (2) | — |
| Immunity % reporting improvement | 86% (7) | — |
| Longevity % reporting improvement | 100% (3) | — |
| Common side effects | diarrhea, drowsiness, stomach issues, vivid dreams | stomach issues, anxiety, indigestion, drowsiness |
| Typical dose reported | daily | 1600 mg / every morning |
This review confirms that the quality of literature is substandard for physicians to make well-informed recommendations on usage of oral magnesium for older adults with insomnia. However, given that oral magnesium is very cheap and widely available, RCT evidence may support oral magnesium supplements (less than 1 g quantities given up to three times a day) for insomnia symptoms.
BMC Complement Med Ther, 2021 ↗“after supplementing with 400mg of Magnesium daily. Winter blues hit me hard and my multivitamin wasn't doing any justice, but once I began supplementing Magnesium, everything changed.”
“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