Magnesium is an essential mineral that plays a critical role in over 300 biochemical reactions in the body. Supplements like magnesium glycinate and magnesium malate can help correct a magnesium deficiency. But is it safe to take both forms together? This article will compare magnesium glycinate and malate, discuss the potential benefits and risks of combining them, and provide dosage guidance.
What are Magnesium Glycinate and Magnesium Malate?
Magnesium glycinate and magnesium malate are two commonly used forms of supplemental magnesium.
Magnesium glycinate consists of magnesium chemically chelated with glycine, a non-essential amino acid. Glycine helps transport magnesium across cell membranes, enhancing its bioavailability. Magnesium glycinate also tends to be gentle on the stomach compared to other magnesium salts like citrate or oxide. It provides a highly absorbable form of magnesium.
Magnesium malate combines magnesium with malic acid. Malic acid is a compound found naturally in fruits and involved in the Krebs cycle of energy production. Its presence aims to further increase magnesium absorption by utilizing different mechanisms and active transporters compared to glycinate forms.
Studies indicate that magnesium in the malate form may enhance physical performance and endurance because it plays a role in ATP synthesis. The malic acid also gives it alkalizing effects.
Both magnesium glycinate and magnesium malate are designed to circumvent the issues with traditional magnesium supplements. Salts like magnesium oxide often have poor bioavailability due to poor solubility and passive absorption. Magnesium citrate can cause digestive distress and loose stools in some users.
The improved absorption of the chelated glycinate and malate forms makes them ideal for those with magnesium deficiencies needing to restore healthy levels. Those with gastrointestinal conditions like IBS, Crohn’s disease, or ulcerative colitis may especially benefit from these supplements as they are gentler on the stomach lining.
What’s the Difference Between Magnesium and Magnesium Malate?
Magnesium is an essential mineral required for many critical bodily functions including muscle and nerve activity, energy production, blood glucose control, blood pressure regulation, and bone development. It is found abundantly in foods such as dark leafy greens, nuts, seeds, beans, and whole grains.
Magnesium malate is a compound formed by bonding magnesium cation with malate anion. Malic acid is a natural fruit acid found in apples and other foods. When paired with magnesium, it is thought to help improve absorption compared to other supplemental forms like magnesium oxide.
Some key differences between magnesium and magnesium malate:
- Magnesium naturally exists as positively charged ions or salts bound to other elements like oxygen and sulfate. Magnesium malate is a specifically engineered compound.
- Plain magnesium supplements can cause GI side effects in some users. The malate may help avoid discomfort and diarrhea associated with common forms like magnesium citrate.
- Powdered magnesium delivers magnesium along with malic acid, which plays its own metabolic roles related to energy production in the body.
- Malate may enhance magnesium absorption by utilizing different transporters and solubility compared to other salts like chloride or sulfate forms.
- Magnesium from foods contains various forms naturally chelated to organic acids and proteins, while magnesium malate provides just one specific compound.
- High doses of plain magnesium supplements from sources like oxide or chloride can result in hypermagnesemia due to poor regulation of absorption. Malate absorption may be better controlled.
For individuals with gastrointestinal conditions or needing to increase magnesium levels, magnesium malate can offer improved bioavailability and tolerance compared to standard magnesium salts.
What are Magnesium Glycinate and Malate Good For?
Studies show magnesium plays a role in:
- Energy levels and fighting fatigue
- Muscle and nerve function
- Blood sugar control
- Blood pressure regulation
- Brain health and mood
- Stress management
- Sleep Quality
- Bone strength
Magnesium glycinate and malate may help correct a deficiency in individuals lacking adequate magnesium from diet alone. Symptoms like muscle cramps, anxiety, insomnia, and fatigue can sometimes be alleviated with supplemental forms.
Those with gastrointestinal conditions impairing nutrient absorption may especially benefit from the enhanced bioavailability of glycinate and malate forms. However, optimal dosing should be discussed with a doctor.
Can You Take Magnesium Glycinate and Malate Together?
There are a few factors to consider when combining magnesium glycinate and magnesium malate:
- Both are considered safe and effective forms of magnesium at proper dosages. No negative interactions or side effects are known to occur.
- Total magnesium intake should be monitored to avoid excessive amounts. Do not exceed the Tolerable Upper Limit of 350mg per day without medical guidance.
- Those with kidney dysfunction may need to limit total magnesium intake from all sources, including foods and medications. Kidneys eliminate excess magnesium.
- Absorption can vary based on stomach pH, digestive health, and medications taken. Start with low doses of magnesium supplements to assess tolerance.
- Speak with a healthcare provider to determine your optimal magnesium dosage and the best forms to take. Combining glycinate and malate can offer flexibility to meet individual needs.
Overall, taking magnesium glycinate with powdered magnesium is likely safe provided the total daily magnesium intake remains within the recommended range. But consult a doctor if you have any concerns.
Precautions and Potential Risks
When used appropriately, magnesium glycinate and magnesium malate supplements are generally well tolerated with few side effects. However, some precautions apply:
- May cause stomach upset, nausea, or diarrhea in sensitive individuals, especially at high doses.
- Can potentially interact with some medications like antibiotics, diuretics, and proton pump inhibitors.
- Not enough data on safety for pregnant or nursing women. Best to get magnesium from food sources.
- Too much magnesium from supplements can result in toxicity symptoms like low blood pressure, confusion, irregular heartbeat, and calcium depletion.
To be safe, have your magnesium blood levels tested if symptoms of deficiency or excess occur. Check with your doctor before taking any new supplements.
When Should I Take Magnesium Glycinate Malate?
The ideal time to take magnesium glycinate or malate depends on your individual needs:
- For energy - Take in the morning or before workouts.
- For sleep - Take 1-2 hours before bedtime.
- For muscle cramps or PMS - Take daily or increase dose leading up to onset.
- For general supplementation - Take with meals consistently each day.
Magnesium is best absorbed on an empty stomach. However, take it with food if it causes any stomach discomfort.
How Quickly Does Magnesium Malate Work?
Powdered magnesium and other forms can start being absorbed within 30-90 minutes. However, the effects are cumulative and build up over several days to weeks with regular use. Noticeable improvements in magnesium deficiency symptoms may take 2-4 weeks at an effective dosage. Work with your doctor to find your optimal amount and schedule.
Conclusion
Magnesium glycinate and magnesium malate are two highly bioavailable forms of supplemental magnesium often used to correct deficiencies. Evidence suggests these magnesium salts can likely be taken together safely as long as the total daily amount remains within the recommended upper limit. However, it is wise to consult a healthcare provider to determine the ideal magnesium dosage and types for your needs. Tracking intake from both food and supplements can help maximize benefits while avoiding adverse effects.
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References:
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