The supplement aisle is stocked with many types of magnesium, with subtle differences among them. Magnesium glycinate promises better sleep, for example, while magnesium citrate and oxide may help relieve constipation. Magnesium malate supplements, on the other hand, are said to boost energy, support muscle function, and potentially provide pain relief. But should you take them—and how do they affect your body if you do? Here’s what to know.
Magnesium plays many roles in the body. It’s involved in the regulation of blood sugar, blood pressure, muscle function, and nerve function; bone creation; energy production; and more. In the long term, people who consume ample magnesium may be at lower risk for chronic conditions including heart disease, type 2 diabetes, and osteoporosis, some research suggests.
Women need 310 to 320 milligrams of magnesium per day, while men need 400 to 420 milligrams. People can get magnesium from foods including legumes, nuts, seeds, whole grains, and leafy greens—or supplements like magnesium malate.
With so many different magnesium supplements available, though, it’s helpful to understand what sets magnesium malate apart from the rest.
Magnesium malate supplements pair magnesium with malic acid. Malic acid is naturally found in fruits such as apples, berries, and cherries, and it helps the body absorb magnesium, explained Ieva Turke, RD, a kidney and pancreas transplant dietitian with Nebraska Medicine. It’s also a key component of the process through which cells create energy—which is why magnesium malate is said to increase energy and reduce fatigue.
Don’t expect an immediate, powerful jolt if you take it, though. It’s not going to hit you like an energy drink. “It’s more of a subtle thing happening behind the scenes,” said Hannah Holzum, RD, a Missouri-based dietitian. “It’s not going to be anything where if you take it, you’re going to instantly feel like you can go run forever.”
In general, Turke recommends a “diet-first approach” before resorting to supplements. But people at increased risk of magnesium deficiency, including those with digestive conditions such as Crohn’s disease, may benefit from one, she said.
Who should reach for magnesium malate over other forms? The jury’s out, since research on this topic is limited. “There just isn’t enough research to recommend magnesium malate specifically,” Turke told Health.
Holzum typically doesn’t recommend magnesium malate to her clients over other forms of the mineral. “I don’t dislike it by any means,” she said. But “it wouldn’t be the first formulation of magnesium I would choose.” For the average person, Holzum would first go for magnesium glycinate, which can potentially ease stress, improve sleep, and help with headaches.
Magnesium malate may appeal to some people, though. “Someone may be interested in taking magnesium malate if they have low energy,” Holzum said. And “a lot of athletes would consider taking magnesium malate because it helps boost energy production” and may also support muscle health, she added.
There’s also a limited amount of research to suggest it helps manage symptoms of fibromyalgia.
“Magnesium is generally a safe supplement to take,” Holzum told Health. And magnesium malate may be a particularly well-tolerated form: Unlike other forms of magnesium, like citrate, magnesium malate typically doesn’t cause side effects like gastrointestinal upset, Holzum said.
But magnesium supplements can interact with some medications, and they’re generally not recommended for people with certain underlying health conditions, such as kidney disease, Turke said. “I would always just run it by a health care provider first,” she said.
Even if you get the green light to take magnesium malate, don’t go overboard. While you don’t need to worry about how much magnesium you’re getting from food, you shouldn’t consume more than 350 milligrams per day from supplements unless specifically directed by a health care provider.
