What are the benefits of magnesium supplements? Particularly, magnesium glycinate, magnesium citrate and magnesium malate

Magnesium supplements offer various benefits, depending on the form used. Here are insights on magnesium glycinate, magnesium citrate, and magnesium malate:

1. Magnesium Glycinate: This form is known for its good bioavailability and gentleness on the stomach. It is often used to promote relaxation and aid sleep, as it helps increase the neurotransmitter GABA, which can turn off forebrain activity that keeps you awake [1].

2. Magnesium Citrate: While this form is effective as a laxative due to its ability to draw water into the intestines, it is less related to sleep or neurological benefits [2]. Despite this, magnesium citrate can support recovery from physical activity because of its role in muscle function and its high absorption rate [3].

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3. Magnesium Malate: This form of magnesium is particularly interesting for muscle recovery and reducing soreness from exercise. It doesn’t have the sedative effects of other magnesium types and is often used during the daytime to facilitate faster recovery after workouts. Additionally, it helps protect gut health and is an energy source for mitochondria in gut cells [4].

Each magnesium type serves different needs, and the choice should align with the specific health goals you aim to address. Always consult with a healthcare provider before starting any new supplement regimen.