Magnesium citrate malate
Bio-Activity Analysis
Magnesium Retention by Form
SCIENTIFIC DATA VISUALIZATION
Health Benefits & Sources
Why You Need It
- Boosts Cellular Energy: Helps convert food into fuel (ATP) within the mitochondria.
- Eases Muscle Pain: Specifically effective for fibromyalgia and chronic fatigue due to the malate component.
- Gentle on Stomach: Less likely to cause loose stools compared to Magnesium Oxide.
- Promotes Relaxation: Calms the nervous system for better sleep quality.
Deep Dive
Magnesium is the spark plug for over 300 enzymatic reactions in the body. The Citrate Malate form is unique because it combines two organic acids known for their role in the Krebs Cycle (the body's energy engine). Malic acid helps shuttle magnesium into cells where it is needed most for energy production, while citrate aids in solubility. This makes it the ideal choice for individuals suffering from fatigue, muscle soreness, or those who have found other magnesium forms too harsh on their digestion. It supports heart rhythm, bone health, and regulates neurotransmitters that keep you calm and focused.
Natural Food Sources
While the Citrate Malate compound is synthetic, you can get the individual components from whole foods. Magnesium is abundant in greens, nuts, and seeds.
| Food | Amount (Approx.) | % Daily Value (DV) |
|---|---|---|
| Pumpkin Seeds | 1 oz (shelled) | 37% |
| Spinach (Cooked) | 1 cup | 24% |
| Swiss Chard | 1 cup | 38% |
| Almonds | 1 oz | 20% |
| Black Beans | 1/2 cup | 15% |
Supplementation
Dosage: Typical dosages range from 200mg to 600mg of elemental magnesium daily. Who Should Take It:
- Individuals with chronic fatigue or low energy.
- Athletes looking for muscle recovery.
- People with sensitive stomachs who need magnesium.
- Those with low dietary intake of leafy greens and nuts.
Top Food Sources
Frequently Asked Questions
Safety & Side Effects
Chemical Safety: This compound is generally recognized as safe (GRAS) when used as directed.
Who Should Avoid:
- Individuals with kidney failure (impairment of magnesium excretion).
- People with heart block.
Side Effects: The most common side effect is diarrhea if taken in high doses. Start with a lower dose and take with food to minimize this.
Interactions: Can interact with certain antibiotics (tetracyclines, quinolones) and bisphosphonates. Take 2 hours apart from these medications.
Scientific References
- [1]Russell, I. J., et al. (2007). 'Treatment of fibromyalgia syndrome with Super Malic: a randomized, double blind, placebo controlled, crossover pilot study.' *Journal of Rheumatology*.
- [2]Boyle, N. B., et al. (2017). 'The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review.' *Nutrients*.
- [3]National Institutes of Health (NIH) Office of Dietary Supplements: Magnesium Fact Sheet for Health Professionals.