Magnesium tartrate

MineralMagnesium

What is it

Magnesium tartrate is a salt of magnesium and tartaric acid, used as a magnesium supplement form and as a food acidulant. It provides bioavailable magnesium along with the small amount of tartrate (a natural organic acid found in grapes).

Evidence for 3 uses

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

Magnesium deficiency replacement

Strong Evidence

Well established for treating and preventing magnesium deficiency.

Muscle cramps

Limited Evidence

Mixed evidence for general muscle cramp prevention; stronger in pregnancy-related cramps.

Sleep / relaxation

Limited Evidence

Some evidence supports modest sleep benefit in older adults; quality of evidence is limited.

How it works

After ingestion, magnesium tartrate dissociates in the gut, releasing magnesium ions that are absorbed via active and paracellular transport in the small intestine. Magnesium is required for over 300 enzymatic reactions, including ATP production, muscle and nerve function, blood pressure regulation, and bone formation. Tartrate is metabolized normally. Bioavailability of organic magnesium salts (tartrate, citrate, malate) is generally somewhat better than inorganic forms (oxide).

Dosage

Magnesium RDA: 400-420 mg/day for adult men, 310-320 mg/day for adult women. UL from supplements: 350 mg/day for adults. Magnesium tartrate doses typically provide 100-200 mg elemental magnesium per serving.

When and how to take it

Often taken in the evening for relaxation; can be split between morning and evening to reduce GI effects.

2 commercial forms

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

Magnesium tartrate

Less common than citrate or glycinate.

Reasonable bioavailability; less laxative than oxide.

Magnesium glycinate (reference)

Commonly preferred form.

Well absorbed, gentle on GI.

Safety

Generally well tolerated. Common: loose stools, diarrhea at higher doses (the tartrate form is generally less laxative than oxide). Excessive magnesium can cause hypermagnesemia in people with kidney impairment.

Who should be cautious

Caution in kidney disease, heart block, myasthenia gravis. Use cautiously with cardiac medications.

Interactions

May reduce absorption of bisphosphonates, tetracyclines, fluoroquinolones, and levothyroxine. Separate by 2-4 hours. May enhance effects of muscle relaxants and antihypertensives.

Food sources

Pumpkin seeds

Amount
1 oz / ~150 mg magnesium
%DV
36%

Almonds

Amount
1 oz / ~80 mg magnesium
%DV
19%

Spinach, cooked

Amount
1 cup / ~150 mg magnesium
%DV
36%

Frequently asked questions

Is magnesium tartrate better than other forms?⌄

It is one of several acceptable organic salt forms. Glycinate is often preferred for gentleness; citrate for cost.

How much magnesium can I take?⌄

Up to 350 mg/day from supplements without exceeding the UL. Total intake from food + supplements may safely exceed this.

References

Magnesium tartrate on Wikidata — Wikidata link

Magnesium tartrate (PubChem CID 71586781) — PubChem link

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

Research on Magnesium tartrate (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.