A: For people with Hashimoto’s, Dr. Wentz recommends magnesium citrate, as this is the form that was studied specifically for Hashimoto's. Most people will find that the citrate version induces relaxation and can aid in achieving restful sleep. Plus, it helps with constipation. Constipation, poor sleep quality and anxiety are all common in Hashimoto's. So, this form of magnesium can be helpful.
However, there is a small percentage of people that will find that the citrate version can cause loose stools and diarrhea, possibly some anxiety, which obviously are not desirable symptoms. In that case, Dr. Wentz would recommend a different form of magnesium, such as magnesium glycinate, which is the other version that we typically recommend. This type of magnesium has been shown to relieve magnesium deficiency in blood tests, but it does not loosen the stools. However, magnesium glycinate could worsen anxiety symptoms. If that happens, then another form of magnesium would be considered.
You are inquiring about malate. This form promotes energy and may be effective for those experiencing chronic fatigue or fibromyalgia. For some though it could be too stimulating and could cause sleep disruption. So, you would want to take it in the morning if you are taking that version.
If you're interested in taking both forms of magnesium– citrate and malate– then you could take half the suggested dose for each. You could take half the dose of malate (as per the package) in the morning, and then half of the citrate dose at bedtime, as long as you're not exceeding 490 milligrams of elemental magnesium per day, which is the typical limit. So make sure that you're taking just one serving of magnesium in total daily.
Of course, if you have questions or concerns, please discuss that with your practitioner.