Magnesium citrate malate

MineralMagnesiumBest in the evening

What is it

Magnesium citrate-malate is a magnesium supplement form combining magnesium with both citric acid and malic acid. It is used to deliver elemental magnesium with good absorption.

Evidence for 3 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Magnesium deficiency / inadequate intake

Strong Evidence

Magnesium repletion is well-established; citrate-malate is a bioavailable form supported by absorption studies.

Bone health

Good Evidence

Calcium-magnesium-citrate-malate has been studied for bone mineral density support, with positive results in postmenopausal women.

Muscle cramps / fatigue

Limited Evidence

Magnesium supplementation may help muscle cramps in some populations; effects on fatigue are less consistent.

How it works

Magnesium is an essential mineral involved in over 300 enzymatic reactions, including ATP energy metabolism, muscle and nerve function, blood pressure regulation, and bone formation. Citrate and malate are organic acid carriers that improve magnesium solubility and absorption versus oxide forms. Malate participates in the Krebs energy cycle, which has led to marketing claims around fatigue support, though the malate dose from supplements is small compared with endogenous production. Citrate-malate is well-studied in bone research and shown to deliver good elemental magnesium availability.

Dosage

Typical adult RDA: 310-420 mg elemental magnesium/day. Supplement doses range from 100-400 mg elemental magnesium. Magnesium citrate-malate typically delivers about 6-15% elemental magnesium by weight depending on ratio.

When and how to take it

Take with or without food. Evening dosing is well-tolerated and may support sleep. Split doses if at the upper end to reduce GI effects.

3 commercial forms

Compare the main delivery options and what they’re best suited for.

Magnesium citrate-malate

Studied in bone health research.

Good absorption; balanced GI tolerance.

Magnesium citrate

Common alternative.

Highly absorbed; laxative at higher doses.

Magnesium malate

Common in fibromyalgia/energy formulas.

Good absorption; marketed for fatigue.

Safety

Generally well-tolerated. Most common side effect is loose stools at higher doses. The UL for supplemental magnesium (non-food) is 350 mg/day.

Who should be cautious

People with kidney disease must consult a clinician before any magnesium supplement, as clearance is reduced. Generally safe in pregnancy at RDA levels.

Interactions

Reduces absorption of tetracyclines, fluoroquinolones, and bisphosphonates (separate by 2-4 hours). Diuretics and proton pump inhibitors can affect magnesium balance.

Food sources

Pumpkin seeds

Amount
1 oz
%DV
—

Spinach, cooked

Amount
1 cup
%DV
—

Almonds

Amount
1 oz
%DV
—

Frequently asked questions

Is citrate-malate better than other magnesium forms?⌄

It is well-absorbed and generally well-tolerated. Glycinate, citrate, and malate are all good options; choose based on tolerance and goals.

Will it help me sleep?⌄

Many users find magnesium taken in the evening supports relaxation. Evidence is moderate.

References

Magnesium citrate malate on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Magnesium citrate malate (PubMed search) — PubMed link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.