The amount of magnesium supplements out there can be daunting.
With so many different forms, offering so many different benefits, unless you’ve done your homework, it can be hard to know where to start.
Are you looking for more energy—or better sleep?
The form of magnesium you choose matters more than you think. And when you pair it with the right complementary ingredients, the results can be even better.
Why the Form of Magnesium Matters
Magnesium doesn’t exist on its own. It’s always bound to another substance— a magnesium salt—to help your body absorb it and use it properly.
The catch? The form it’s paired with can make a huge difference to:
- How well you absorb it
- What benefits you feel
- How well your stomach tolerates it.
Here’s a quick breakdown of some common forms you’ll see:
Magnesium Oxide
Typically chosen for: Boosting magnesium intake, relieving occasional constipation
Pros: Very high magnesium content per dose
Cons: Poor absorption (only about 4%), often causes digestive issues or acts as a laxative
Magnesium Citrate
Typically used for: Supporting magnesium levels and easing constipation
Pros: Better absorption than oxide. Affordable and easy to find
Cons: Can have a natural laxative effect at moderate doses
Magnesium Taurate
Often used for: Supporting cardiovascular health and promoting healthy blood pressure
Pros: Combines magnesium with taurine (an amino acid that supports heart function); gentle on digestion
Cons: Lower elemental magnesium content; more specialized use
Magnesium Lactate
Typically recommended for: Gentle magnesium support, especially for people with digestive sensitivity
Pros: Good absorption, easy on the stomach
Cons: Less commonly available; sometimes pricier
Magnesium Glycinate/Bisglycinate
Best known for: Supporting healthy sleep, stress relief, and muscle relaxation
Pros: Highly bioavailable; very gentle on digestion; supports calmness and recovery
Cons: Typically more expensive than basic forms — but that's because true chelated bisglycinate requires a higher-quality manufacturing process to maximize absorption and tolerability.
Magnesium Malate
Popular for: Boosting energy production, reducing fatigue, and supporting muscle performance
Pros: All magnesium forms can support energy production. But the malate molecule is also used for energy generation via the Krebs cycle; may ease muscle pain
Cons: Be mindful when you take it. It's naturally energizing, so it’s better suited for daytime use
So when it comes to magnesium supplementation, it really depends on the benefit you're looking for.
The two forms we're focussing on for this piece are very different.
One will calm you. One will energize you. But that's not even the full story...
- Magnesium Malate is great for physical energy and performance
- Magnesium Bisglycinate is ideal for calming stress and improving sleep
Why Pairing Magnesium with Other Nutrients Matters
Once you know which form of magnesium fits your needs—the next step is making it work harder for you.
The secret?
Pairing it with science backed nutrients that enhance its effects.
For energy: magnesium malate works best when stacked with mitochondrial nutrients like CoQ10 and Acetyl-L-Carnitine
For sleep: magnesium bisglycinate really comes into its own when paired with natural relaxants like tart cherry and L-tryptophan
This is the approach we've taken with our Performance Lab® Energy and Sleep formulas. Each one is built to deliver a targeted benefit—with magnesium as the foundation. Then stacking complementary nutrients around it for targeted benefits.
But let’s get back to Magnesium Malate vs Glycinate. And break down each form in more detail.
Magnesium Malate vs. Bisglycinate Cheat Sheet
Here's all you need to know, at a glance.
What is Magnesium Malate?
If you’re looking for a form of magnesium that supports stamina,
At its core, it’s magnesium bound to malic acid—a naturally occurring compound found in apples and other fruits.
Why is this worth knowing?
Because malic acid plays a central role in the Krebs cycle—the process your body uses to generate energy (ATP) at the cellular level. In other words, this is where your fuel is made.
So when you pair magnesium (key for muscle function, nerve signalling, and metabolic reactions) with malic acid (a driver of cellular energy), you get a form of magnesium that works in sync with your body’s natural energy systems.
What Makes Magnesium Malate Stand Out?
- Supports clean, steady energy production. It feeds your cells with the ingredients they need to make ATP—without relying on stimulants.
- Helps reduce feelings of physical and mental fatigue. Whether it's muscle fatigue or brain fog, this one combats tiredness from the inside out.
- Promotes healthy muscle function and recovery. Supports smooth muscle contraction and can ease post-workout soreness.
It's also generally well tolerated and gentle on the stomach.
Best for people who:
- Struggle with low energy or sluggishness throughout the day
- Want to support muscle endurance during workouts
- Experience post-exercise muscle aches or stiffness
- Prefer a non-stimulant energy lift
We use magnesium malate in Performance Lab® Energy — where it teams up with CoQ10, Acetyl-L-Carnitine, and other mitochondrial nutrients to deliver smoother, more sustainable energy at the cellular level.
What is Magnesium Bisglycinate?
If magnesium malate helps you get up and go, magnesium bisglycinate is the form that helps you wind down and rest.
This version pairs magnesium with glycine, a calming amino acid that plays a soothing role in your brain and body.
Why is this good news?
Glycine itself is a key player in the central nervous system. Helping to quiet the kind of overactive signalling that can lead to stress, tension and restless nights.
The bisglycinate bond also protects magnesium as it moves through your digestive tract—making it one of the most absorbable, gentle-on-the-gut forms out there.
What makes magnesium bisglycinate stand out?
- Supports healthy sleep patterns. Encourages deeper, more restorative rest by calming the nervous system.
- Helps ease stress and tension. Soothes overstimulated nerve signals to help you feel more at ease.
- Relaxes muscles for overnight recovery. Ideal if cramps or tightness tend to disrupt your sleep.
- Gentle and easy on digestion. Well tolerated, even by those with sensitive stomachs.
Best for people who:
- Have trouble falling asleep or staying asleep through the night
- Feel overwhelmed or mentally wired before bed
- Deal with muscle tightness, cramps, or nighttime restlessness
- Want to support a more balanced mood and stress response
We use magnesium bisglycinate in Performance Lab® Sleep , where it works in harmony with Montmorency Tart Cherry (a natural source of melatonin) and calming botanicals like L-Tryptophan and Lemon Balm.
The result? A gentle yet effective formula that helps you drift off naturally—without the next-day grogginess of traditional sleep aids.
Clarifier: Magnesium Glycinate vs. Bisglycinate
Some supplements will be labelled magnesium glycinate, some will be magnesium bisglycinate.
What’s the difference?
Functionally—there isn’t one.
Magnesium glycinate and magnesium bisglycinate are two names for the same highly absorbable form.
"Bisglycinate" simply emphasizes that magnesium is bonded to two glycine molecules. But chemically and functionally, they're identical.
If you’re looking for stress and sleep support, magnesium bisglycinate is the gold standard.
We explain more in our dedicated guide to magnesium bisglycinate here.
How to Get More From Your Magnesium
By now, you'll know what form of magnesium will best serve your needs.
But if you want to get the best return on investment from your supplement— choose a formula that combines the right form, with other supporting nutrients.
If energy is your goal. Look to stack magnesium malate with nutrients that support your mitochondria.
Performance Lab® Energy
For: Daily energy, stamina, and mental sharpness
This formula uses magnesium malate as its foundation, then adds in a powerhouse lineup of mitochondrial supporting nutrients:
- Acetyl-L-Carnitine (ALCAR) – Helps shuttle fatty acids into mitochondria to be used as fuel, supporting mental clarity and physical performance
- MicroActive® CoQ10 – A highly bioavailable form of CoQ10 to promote sustained cellular energy and antioxidant protection
- R-Lipoic Acid – A versatile antioxidant that helps regenerate other antioxidants and support glucose metabolism
- BioPQQ® – Supports the growth of new mitochondria (mitochondrial biogenesis) to enhance long-term energy production
- Piperine (BioPerine®) – Enhances absorption of the other ingredients
- The result?
A clean, stimulant-free energy lift that works from the inside out—supporting both brain and body without the crashes of caffeine.
If Sleep is what you're craving, stack your magnesium bisglycinate with other muscle soothing, melatonin supporting nutrients.
Performance Lab® Sleep
For: Calm, restorative sleep and overnight recovery
Built around magnesium bisglycinate, this formula supports both the initiation and quality of sleep, using natural compounds that work in harmony with your body’s sleep cycles:
- Montmorency Tart Cherry – A natural source of low-dose melatonin to gently signal your brain it’s time to sleep
- L-Tryptophan – A precursor to serotonin and melatonin, helping support mood balance and smoother sleep onset
- Lemon Balm Extract – A calming botanical traditionally used to reduce stress and restlessness
- Magnesium Bisglycinate – To quiet the nervous system, relax muscles, and help you stay asleep longer
- NutriGenesis® Magnesium – A second gentle form of magnesium included to round out support for nervous system recovery
The result?
A non-habit-forming formula that helps you wind down, sleep deeply, and wake up feeling genuinely refreshed—not groggy.
Whether you’re fueling up for the day or winding down for the night, y our magnesium can do more—if you give it the right company.
Final Take: Choose the Magnesium That Works for You
Getting enough magnesium is critical—but choosing the right form is what unlocks the real benefits.
In this piece we've established that:
- Magnesium malate is your go-to for clean energy, stamina, and performance
- Magnesium bisglycinate is the one to turn to for calm, deep sleep and stress relief
But remember, choosing the right form gets you on the right track. Pairing it with the right nutrients will help you get the best result.
At Performance Lab®, we build smart, targeted formulas:
- Magnesium malate + mitochondrial nutrients in Energy for a smooth, stim-free lift
- Magnesium bisglycinate + natural relaxants in Sleep for rest that actually restores
Whatever goal you're working toward—more clarity, more energy, better recovery, deeper sleep—your magnesium can do more when it’s given the right support.
