Since your body normally only absorbs less than half the magnesium you consume from food sources, magnesium supplements are usually chelated or bound to another substance to make them easier to absorb. However, not all forms of magnesium are equal. Some are more efficient at providing certain benefits than others. Magnesium glycinate and magnesium malate are two of the most recommended magnesium supplements since they are both highly bioavailable in the digestive tract.
Glycine is an amino acid that your body can efficiently utilize to build protein. It also plays a vital role in your body's natural energy production and the healthy functions of your central nervous and immune systems. Moreover, magnesium has a calming effect on your brain in the presence of glycine. When magnesium is bound to glycine, the organic glycine molecules protect the inorganic magnesium molecules from adverse interactions with other substances. The result is one of the most highly bioavailable forms of magnesium, which is also one of the gentlest supplements on the stomach.
Malic acid, or malate, is an acid that naturally occurs in many sour fruits, such as apricots, cherries and strawberries, and is responsible for their characteristic tart flavors. Malate is also a key component in your body’s natural energy production. Magnesium malate is an excellent choice of supplement for supporting optimal joint health, mobility and flexibility. Magnesium malate is also highly bioavailable since the ionic bonds between magnesium and malic acid are easily broken.
