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Let’s break down magnesium malate vs citrate today.

Why?

Because magnesium is all the rage, but here’s the secret: magnesium is not magnesium is not magnesium.

In other words, you can’t just take one form of magnesium and think that will solve all magnesium deficiency concerns.

This is a common misconception out there about magnesium — that there is one solution, one supplement, for addressing low magnesium levels.

Types of Magnesium [Your Master Guide]

Quite some time back, I put together a Master Guide of the essential mineral magnesium.

In the article, you will find a simple breakdown of the following:

1. Magnesium Citrate
2. Magnesium Oxide
3. Magnesium Sulfate
4. Magnesium Chloride
5. Magnesium Gluconate
6. Magnesium Glycinate
7. Magnesium Taurate
8. Magnesium L-Threonate
9. Magnesium Lactate
10. Magnesium Malate
11. Magnesium Orotate

Because magnesium is plays a key role in over 600 enzymatic reactions including energy metabolism and protein synthesis, I started researching it in more detail.

Why is Magnesium Important?

Here are 10 reasons, in simple list format, to prove magnesium’s importance (click HERE to save these 10 reasons for later):

1. Fact: the body needs it to stay healthy.
2. Regulates muscle and nerve function.
3. Helps make protein, bone, and DNA.
4. It is an essential mineral, and one of the seven essential macro-minerals.
5. Supports energy production.
6. Is the 2nd most abundant intracellular cation after potassium.
7. Helps transport calcium, potassium, and other essential minerals.
8. Protects metabolic health, which includes promoting better sleep.
9. Magnesium is involved in over 600 enzymatic reactions including energy metabolism and protein synthesis.
10. Functions as an electrolyte, maintaining fluid balance in your body. 
11. Increases GABA (Gamma Aminobutyric Acid, a naturally occurring amino acid that works as a neurotransmitter in your brain), which helps reduce stress and promotes more relaxation. 

If you want more of a breakdown on specific types of magnesium intake, here is what I have already written:

1. Chelated vs Non Chelated Magnesium [+ Top 5 Constipation Hacks, Episode 59, Bites #11]
2. Magnesium, Constipation and Digestion
3. Magnesium Glycinate vs Citrate

​Adding to the conversation, today I want to discuss more about magnesium malate vs citrate.

Magnesium Malate vs Citrate

​Click HERE to save this article on magnesium malate vs citrate for later.

Here is a simple table to show you the overview and breakdown of magnesium malate vs citrate:

Magnesium Type	Absorption	Who / Best For?	Notes
Magnesium Citrate	High	Digestion, relaxation, sleep, constipation	Can have a strong laxative effect
Magnesium Malate	High	Increased energy, muscle recovery, conditions like fibromyalgia and chronic fatigue syndrome	No strong laxative effect

Magnesium Citrate

While Magnesium Citrate is a type of magnesium (another type is magnesium sulfate, which is what Epsom salts are!), magnesium in general is used more as dietary supplements; the Magnesium Citrate, a laxative.

The difference is the dose.

It is one of the most bioavailable forms of magnesium.

Higher bioavailability just means that it’s well absorbed by the body. 

Citric Acid

Citric Acid is naturally found in citrus fruits, but it can also be manufactured as an additive in food, cleaning agents, and nutritional supplements.

When used in a bottle of Magnesium Citrate, it is obviously manufactured.

Citric Acid is one of the most common food additives in the world and it’s used to boost acidity, enhance flavor, and preserve ingredients. 

It is generally regarded as safe, but as with any additive, some people can have a reaction to it. (Note: namely those with mold sensitivities, as discussed HERE.)

Health Benefits of Magnesium Citrate

Magnesium Citrate is the best form of magnesium if you are looking to:

• Support the digestive tract and relieve short-term constipation (is an osmotic laxative, meaning it draws water into the intestines to soften stool and promote bowel movements)
• Relax muscle contraction
• Improve sleep quality in those with insomnia, proven in a small study (source) (Note: I personally use the Magnesium glycinate form for improved sleep. This form has also been highly indicated for sleep.)

How to Take Magnesium Citrate

Because the citrate version of magnesium provides full muscle relaxation, you have to be cognizant of when you’re taking it. 

Some guidelines include:

• For Constipation: Often taken in liquid form, usually before bedtime with a full glass of water
• As a Supplement: Capsules or powders are available, usually taken with meals to avoid stomach discomfort
• Dosage:
  • Laxative use: 240-300 mL of liquid magnesium citrate per day (or as directed)
  • General supplementation: 200-400 mg per day

Make note that depending on various health conditions and exactly what you’re taking it for, you’ll want to work with your healthcare provider for the right​ dosage.

Believe me, there is a huge difference between a gentle laxative effect and an explosive one. 

Magnesium citrate can provide either/both.

In fact, the main potential side effects of magnesium citrate include diarrhea at high doses, stomach cramps and/or bloating, electrolyte imbalances (if you’re using it too often as a laxative), and nausea (for some).

The Best Citrate Magnesium Supplementation

First, all I’m certain of is that you do not choose magnesium citrate like THIS.

Instead, here are 2 I like and can definitely recommend:

1] Powder version: Perfect Supplement Magnesium Citrate powder

• High Bioavailability
• Lab Tested For Heavy Metals
• Virtually Tasteless and Odorless
• 100% Pure and Natural Magnesium Citrate
• Organic Form of Magnesium
• No Synthetics
• Non-GMO
• Easily Mixes Into Water or Juice
• High Solubility and Gut Absorption Rate
• Delivers 338mg of Elemental Magnesium Per Serving
• 120 Servings Per Bottle
• No Risk, 90 Day Money Back Guarantee

1] Capsule version: Pure Encapsulations

• Ingredients: magnesium citrate (150mg), ascorbyl palmitate, vegetarian capsule (hypromellose, water)
• Gluten free
• Non-GMO
• Hypoallergenic
• Vegan
• Vegetarian
• Take 1-3 capsules daily, or as directed by your healthcare provider

Magnesium Malate

​I have barely covered magnesium malate, which is why I wanted to feature it in this article.

Magnesium malate is a compound of magnesium and malic acid.

For reference, malic acid comes from the Latin word for apple, malum. 

​Malic acid is found in foods like:

• apples
• grapes
• watermelon
• cherries
• carrots
• broccoli

It gives a tart taste, lowers the pH, has antimicrobial effects, and confers special blending and flavor-fixing properties.

Health Benefits of Magnesium Malate

Like other forms of magnesium, it is well-absorbed in the body and is particularly known for its role in energy production and muscle function.

Magnesium malate is a good choice if you are looking to:

• Boost energy
• Address severe fatigue and conditions like fibromyalgia and chronic fatigue syndrome (CFS)
• Improve focus, memory, and mental clarity
• Regulate blood pressure
• (Like citrate) relax muscles, reduce cramps and spasms and help with muscle pain

Sources: HERE and HERE

How to Take Magnesium Malate

Like all other supplements, depending on specific needs determines when and how much to take.

• As a Supplement: Available in capsules, powders, or tablets
• Best Time to Take:
  • Morning or early afternoon (since it supports energy production)
  • With meals to enhance absorption and prevent stomach upset
• Dosage:
  • General supplementation: 200-400 mg of magnesium per day

Note: If you are taking it specifically for fibromyalgia or chronic fatigue, higher doses are often recommended. But again, always consult with your physician for these exact doses and medical advice. 

The potential side effects of magnesium malate include mild stomach discomfort (typically with larger doses) and could cause loose stools (similar to citrate) if taken in excess.

Malate: The Right Magnesium Supplement

Here are two supplements I like for getting enough magnesium malate:

1] LMNT

By now, you’re likely no stranger to the fact that I love LMNT!

I have written about it at length, and if you want to read more about why I love it so much and how I use it, here are 5 articles to start with:

1. LMNT Ingredients (What do Electrolytes Have to Do with the Gut?)
2. Sugar Free Electrolytes Drinks (and common electrolyte misconceptions)
3. Adrenal Cortisol Support
4. Protein Mug Cake Recipes (gluten + dairy free)
5. Best Electrolyte Supplements for Keto

But one thing I have not covered as it relates to LMNT is the fact that one packet includes 60mg of magnesium malate.

LMNT has a ton of well-researched articles on the benefits of Magnesium Malate.

If you want to start digging in, you might start with “How Magnesium Deficiency Can Impact Your Mood.“

Because I typically consume LMNT first thing in the morning with my coffee, it sets me up for the day – on multiple levels!

I realize that you might have just read that and thought, “Grapefruit Salt” or “Citrus Salt” in your coffee?

But no, that’s not the flavor I use for coffee.

Instead, I add any one of the chocolate varieties to my coffee (or MUD/WTR) with some Elmhurst 1925 Coconut Cashew Milk and it’s a treat to start every single day…..with all the added health benefits.

2] Integrative therapeutics: magnesium malate

If you’re looking for something in capsule form, Integrative Therapeutics has a 100mg magnesium malate capsule.

They recommend taking it 3 times per day for the total of 300mg.

Magnesium Malate vs Citrate: Wrap Up

So which is the better option?

This is 100% dependent on you and your individual needs.

What is certain, though, is that magnesium is essential to the human body, playing an incredibly important role.

You just need to understand the different forms of magnesium, and choose the best for your your own good health.

If you liked this article, you might also enjoy:

1. Magnesium-rich foods
2. 46 Carminatives for Digestive Health
3. Best Digestive Enzymes for Bloating

Xox,

SKH