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Magnesium Malate
Magnesium bound to malic acid — this combination is especially well-absorbed and may be particularly helpful for energy and muscle pain.
Benefits
- +Highly bioavailable form of magnesium
- +May help reduce muscle pain and fatigue (especially fibromyalgia-related)
- +Malic acid supports energy production in the mitochondria
- +Supports healthy muscle function and reduces cramps
- +May support sleep quality
- +Gentler on the digestive system than oxide or citrate forms
Dosage & Cost
Range200–400 mg elemental magnesium/day (from magnesium malate)
TimingCan be split AM/PM — some prefer morning for energy, evening for sleep
Daily cost0.15–0.45
Check the label for 'elemental magnesium' content, not just the total weight of the magnesium malate compound. Start low and increase gradually.
Side Effects
- !Can cause loose stools or diarrhea at high doses
- !May cause drowsiness
- !Can lower blood pressure
- !May interact with medications for heart conditions or diabetes
Food Sources
- • Dark leafy greens (spinach, kale)
- • Nuts and seeds (almonds, pumpkin seeds)
- • Dark chocolate
- • Avocados
- • Bananas
- • Legumes
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.