Which is better: magnesium citrate or malate? Compare and choose according to your needs

Choosing the right type of magnesium can be the key to improving your well-being, especially when fatigue and lack of energy are your main concerns.

Do you feel exhausted at the end of the day? Does your daily routine leave you without energy to enjoy your free time? There is a natural solution that could change your life: magnesium.

But which is better, magnesium citrate or malate? Here I help you compare them so you can make the decision that best suits your specific needs.

Find out which is better, magnesium citrate or malate

1. Symptoms that relieve

Each type of magnesium has a particular function in the body, which means they may be more effective in treating certain symptoms.

Magnesium citrate

• It relieves constipation and slow digestion, which in turn can reduce fatigue associated with digestive problems. Imagine enjoying a smooth and painless digestion, feeling lighter and more energized after every meal.
• Improves overall well-being, especially in cases of mild anxiety that causes exhaustion. Imagine feeling calmer and clear-headed, ready to face the day with renewed energy.

Magnesium Malate

• Combat chronic fatigue, especially in people who suffer from fibromyalgia or muscle pain. Wake up every morning with energy to face the day, without feeling limited by pain or fatigue? Yes, please.
• Improve energy levels by addressing fatigue that comes from a lack of energy production at the cellular level. Think of your body as an engine that is running at full capacity, with the energy needed to do all your activities.

2. Absorption and utilization

How your body absorbs and uses magnesium can determine which is best for you.

Magnesium citrate

• It is rapidly absorbed in the intestinal tract, providing quick relief but with the risk of laxative effects. It is useful if you need a quick solution for fatigue related to digestive problems.

Magnesium Malate

• It is absorbed more slowly, allowing for a continuous supply of energy throughout the day without causing immediate unwanted effects. And if you combine it with malic acid, it combats prolonged fatigue, increasing energy in your cells.

3. How each one is used

Magnesium citrate

• It is usually taken in the morning on an empty stomach, ideal for those who need a quick energy boost and digestive relief. But only occasionally, when you want to relieve constipation or improve digestion.

Magnesium Malate

• It can be taken at any time of the day, but is most effective when taken in the morning to maintain stable energy levels. It can be used daily, especially if an extra energy boost without laxative effects is desired.

4. Side effects

Although magnesium is essential for health, each form has its own side effects that must be considered.

Magnesium citrate

May cause laxative effects, especially at higher doses, and stomach upset in some people with sensitive digestive systems.

Magnesium Malate

It is generally well tolerated, with few side effects in most people.

Evaluate your symptoms, consider the side effects, and choose the type of magnesium that best fits your lifestyle.

Important: This content is for educational purposes only and should not be used as medical advice. If you have any health conditions, please consult your doctor.

Sources

• What is the best magnesium supplement?
• What is Magnesium Malate? Benefits, Uses, Dosage and More
• "The Magnesium Miracle" by Carolyn Dean, 2017, page 153
• "Magnesium in the Central Nervous System" by Robert Vink and Mihai Nechifor, 2011, page 245
• "Magnesium The Nutrient That Could Change Your Life" by Dr. Mildred S. Seelig, 2003, page 110