What is the difference between magnesium citrate and malate?

Magnesium is an element that affects the entire body and all its functions. It is involved in biochemical and physiological processes around the clock, which shape health and well-being. It is crucial for humans to supply magnesium to tissues regularly throughout the day.

1. Who should take magnesium supplements?
2. Indications for magnesium use
3. Supplementation for deficiency symptoms
4. Magnesium citrate and magnesium malate – differences

Who should take magnesium supplements?

People who have a poorly varied diet or are very active may be interested in supplementation, as these are two examples of factors that can limit magnesium availability. There are many chemical forms of magnesium that are designed to optimise absorption from the gastrointestinal tract. Good examples of this are the similar but different forms of citrate and malate.

Indications for magnesium use

If your diet is not perfect

The first and most important indication for magnesium use is a poor diet, i.e. one based on processed foods, low in vegetables, fruits, nuts and seeds, as well as drinking too little water or drinking poor quality water. The main sources of this element are products such as pumpkin seeds, chia seeds, spinach, oatmeal (so-called mountain oats) and almonds.

Slightly less, but still a lot, is contained in soybeans, potatoes (with skin), but also animal products such as salmon and natural yoghurt. Magnesium levels that are significant from a nutritional point of view are found in highly mineralised waters. They contain not only high but also constant levels of magnesium, but unfortunately not everyone likes the taste of these waters.

If you eat too little

The use of magnesium may therefore be particularly recommended for ‘poor eaters’ who, due to taste aversions or laziness, and sometimes due to digestive problems, continue to reach for the same products.

If you are a senior citizen or have health problems

Older people, alcohol abusers and those struggling with type 2 diabetes may also have problems with magnesium nutrition.

Supplementation for deficiency symptoms

Signals from the body

When you do not have a clear understanding of the composition of your diet, the frequency of magnesium consumption, and the size of single servings, certain symptoms are an important indication for magnesium supplementation. Symptoms of magnesium deficiency include fatigue and headaches, muscle weakness and poor concentration, as well as painful muscle cramps.

When else is it worth considering magnesium supplementation?

Over time, stress tolerance may also deteriorate and problems with sleep or blood pressure control may arise. It is worth knowing that due to magnesium's involvement in bone building, long-term deficiencies can also contribute to skeletal weakness and increased susceptibility to damage.

Magnesium citrate and magnesium malate – differences

There is a wide selection of different compounds with magnesium as the main ingredient. The element itself, without any functional additives such as citric acid or malic acid, is not used because it would be quickly excreted without a chance to replenish reserves in key tissues and cells. Additives in the form of the organic acids discussed above allow for the prolonged release of magnesium from the digestive tract into the bloodstream and facilitate its penetration into specific tissues.

However, citrate differs from malate in its molecular weight, which is almost three times higher in the case of citrate. One experiment showed that magnesium malate is more easily absorbed, but it was conducted on rats. In humans, it is difficult to track differences such as the effectiveness of absorption into the brain or muscles, which was observed in mice, for example.

Sources:

• Uysal, N., Kizildag, S., Yuce, Z., Guvendi, G., Kandis, S., Koc, B., Karakilic, A., Camsari, U. M., & Ates, M. (2019). Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?. Biological trace element research, 187(1), 128–136. https://doi.org/10.1007/s12011-018-1351-9
• Ates, M., Kizildag, S., Yuksel, O., Hosgorler, F., Yuce, Z., Guvendi, G., Kandis, S., Karakilic, A., Koc, B., & Uysal, N. (2019). Dose-Dependent Absorption Profile of Different Magnesium Compounds. Biological trace element research, 192(2), 244–251. https://doi.org/10.1007/s12011-019-01663-0