Magnesium Malate vs Citrate: Choosing the right supplement
One of the most essential minerals in your body is magnesium.
It is essential for energy production, muscle function, nerve health, and blood pressure maintenance.
However, many people are lacking magnesium and don’t even know it.
If you want to support your health with the right magnesium supplement, there are many options. So, how do you choose the best one?
In this article, we’ll compare two popular forms: magnesium malate and citrate.
They all have a role to play, and understanding the differences can help you make an informed choice.
Magnesium and Your Health
More than 300 biochemical reactions require magnesium in the body.
It’s essential for producing energy and for healthy muscle contractions. (1)
If you’re struggling with muscle cramps, fatigue, or low energy, it could be because you have low magnesium levels.
Some studies say that nearly half of the population doesn’t get enough magnesium from their diet. (2)
Magnesium deficiency can present with headaches, sleep disturbances, anxiety, and even high blood pressure.
Magnesium supplements are where this comes in, helping to bridge the gap and overall well-being.
Types of Magnesium Supplements: An Overview
Magnesium supplements come in many forms, all intended for different health needs.
Two of the more common forms are magnesium citrate and magnesium malate.
Other forms are magnesium glycinate, magnesium oxide, and magnesium taurate.
The difference between these forms usually lies in their bioavailability, which is the degree to which your body can digest them.
One example is magnesium oxide, which has a low absorption rate, and magnesium glycinate, which calms the nervous system.
However, magnesium malate and citrate are unique because they provide specific energy and digestion benefits.
So, let’s dig a bit deeper into how these two forms differ.
What is Magnesium Malate?
Magnesium malate is a compound of magnesium and malic acid.
Fruits like apples contain natural malic acid, which is essential for the Krebs cycle, your body’s process for producing energy.
Magnesium malate is an excellent choice for chronic fatigue or low energy.
Magnesium malate may also help reduce muscle pain, as studies have shown, so it’s often recommended for people with conditions like fibromyalgia. (3)
In addition, magnesium malate is gentle on the digestive system, making it a good choice for long-term use.
Magnesium malate is the right supplement for you if you want to support muscle health and energy production.
Only some people should take it, however.
Magnesium malate should not be used by people with kidney problems or on certain medications and should be discussed first with a doctor.
What is Magnesium Citrate?
Finally, magnesium citrate is a mixture of magnesium and citric acid.
Because of its strong laxative effect, it’s commonly used to relieve constipation.
The magnesium citrate pulls water into the intestines, prompting the bowels to move. (4)
It is an ideal supplement for people with digestive problems or occasional constipation.
However, magnesium citrate’s benefits don’t end there.
It has also been shown to help with muscle relaxation and nerve function, all of which help promote overall physical health.
Magnesium citrate is easily absorbed by the body, making it a good choice for those who want quick results from their supplement.
However, some people will find the laxative effect too strong for regular use, particularly if they have a sensitive stomach.
Magnesium Malate vs Citrate: Key Differences
After you know what each form provides, how do they compare side by side?
Magnesium malate is best for those wanting to increase energy, decrease muscle pain, or promote overall muscle health.
It is easy on the stomach and rarely causes digestive distress.
However, magnesium citrate is used for digestive support and is the preferred choice for people with occasional constipation.
The difference between the two comes down to their limited uses.
Magnesium malate may be better if you’re trying to improve energy and muscle function.
Magnesium citrate is more likely better suited if digestive health is your primary concern.
Absorption is also another factor to look at.
Magnesium citrate is highly bioavailable, meaning it’s easily absorbed by the body. It also works faster because it immediately affects the digestive system. (5)
Incorporating high-quality supplements into your routine can help fill nutritional gaps and support overall health in your daily life.
Choosing The Right Magnesium Supplement For You
Finally, you will choose magnesium malate and citrate based on your health goals.
Magnesium malate is likely your best choice if you are suffering from fatigue, muscle cramps, or fibromyalgia.
It supplies energy without disturbing your stomach and keeps your muscles in shape.
However, if you’re looking for relief from constipation or a magnesium supplement that supports digestion, you should go for magnesium citrate.
However, there are also some underlying health conditions that you have to take into consideration.
Magnesium can cause complications for people with kidney issues or those on medication and should be taken with a healthcare provider’s advice.
Magnesium Malate and Citrate Dosage Recommendations
However, dosage recommendations for magnesium malate and citrate differ because the two have different benefits.
A typical dose of magnesium malate is 300-500 mg a day.
Usually, this dosage is enough to support muscle health and energy production.
The amount of magnesium citrate taken varies, but 200–300 mg is usually taken to relieve constipation.
Especially because magnesium citrate can be a laxative, starting with a lower dose is important.
Follow the directions on the supplement label, and ask your healthcare provider if you have questions.
Final Thoughts
Ultimately, it comes down to your personal needs: magnesium malate or citrate.
Magnesium malate is the better choice if you want to improve energy, reduce muscle pain, or support overall well-being.
Magnesium citrate may be more effective if you’re looking for relief from digestive issues or constipation.
Before choosing a supplement, consider your goals and any existing medical conditions.
If you do this, you can make an informed decision and know which magnesium supplement is best for you.
Whether you’re active or simply looking for better wellness, magnesium is a must. Start balancing your body with Wild Magnesium Complex today.
FAQs:
Which is better, magnesium malate or magnesium citrate?
Magnesium malate is best for energy and muscle support; magnesium citrate is best for digestive issues like constipation.
What is magnesium malate supposed to be used for?
Magnesium malate is commonly used for energy production, muscle health, and reducing muscle pain.
How should you take magnesium?
It depends on what you need. Magnesium malate is excellent for energy, and magnesium citrate for digestion.
For whom should magnesium malate not be taken?
Magnesium malate should be avoided by people with kidney problems and those taking certain medications unless advised to do so by a doctor.
Can you take magnesium malate and citrate at the same time?
Although it’s generally safe, there’s no strong reason to take both unless recommended by a healthcare provider.
Related Studies
1. Title: Prevalence of Magnesium Deficiency in the U.S. Population
This study highlights that nearly 50% of the U.S. population does not meet the recommended daily allowance for magnesium, indicating widespread deficiency.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9145501/
2. Title: Magnesium and Muscle Function
This research demonstrates that magnesium is crucial for ATP production and muscle contraction, linking magnesium levels to muscle performance and energy metabolism.
Link: https://www.nutritionaloutlook.com/view/magnesium-muscle-function-and-performance
3. Title: Magnesium Malate's Role in Fibromyalgia
The study shows that magnesium malate supplementation significantly alleviates fatigue and muscle pain in fibromyalgia patients, supporting its therapeutic use for these conditions.
Link: https://www.mdpi.com/2072-6643/11/7/1663
4. Title: Efficacy of Magnesium Citrate for Constipation Relief
This clinical trial found that magnesium oxide significantly improved bowel movement frequency and defecation status in patients with constipation, demonstrating its effectiveness as a laxative.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6786451/
5. Title: Bioavailability of Magnesium Supplements
This study compares various magnesium supplements and concludes that magnesium citrate has superior bioavailability compared to other forms, making it more effective for absorption.
Link: https://pubmed.ncbi.nlm.nih.gov/14596323/
