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Magnesium Malate vs Magnesium Citrate
AthleteBlog

Magnesium Malate vs Magnesium Citrate – Which is Better?

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A lot of people automatically go for magnesium citrate over because it is much more prevalent in store. The problem is that magnesium malate is the better supplement if you are an athlete or generally active on a daily basis. It is a common mistake for people to favor magnesium citrate over magnesium malate because they see it more in stores.

Just remember that stores keep in stock whatever people seem to buy. They do not care if it is the right thing for you to buy or not.

That does not mean that there is no purpose for magnesium citrate at all. It is just that magnesium malate tends to be much more powerful. Magnesium citrate is often purchased as a laxative or stool softner depending on the dosage. Magnesium malate can do that as well plus it provides benefits for the muscles. You should consult a doctor before taking magnesium of any kind.

What is Magnesium?

Magnesium Raw

Magnesium is a natural element that you can find on a periodic table listed as element 12 with the abbreviation Mg. It is an alkaline metal that has a shiny grey appearance. The item is the core of what makes up magnesium malate and magnesium citrate.

Magnesium Stearate is one of the most common ingredients found in supplements today. It is a combination of magnesium and two stearic acids. Stearic acids are fatty acids found in vegetable oils and animal fats.

Magnesium Stearate is used in many supplements because it is an excellent lubricant and it makes pills more manageable to digest. It is essential to know this because magnesium is a commonly used supplement.

While this mineral is easily obtained from certain foods, magnesium deficiencies are widespread in modern diets. Alcohol consumption, the presence of fluoride, and the consumption of certain foods either increase our need for magnesium or decrease its absorption.

Magnesium is not only one of the essential nutrients required for both calcium utilization and protein synthesis, but it also plays a tremendous role in virtually every enzymatic reaction in our body.*

Ingredients of Magnesium Malate and Magnesium Citrate

Magnesium Malate Ingredients

Magnesium Malate is a compound of magnesium and malic acid. Malic acid is a natural fruit acid that is present in most cells in the body and is an essential component of numerous enzymes key to ATP synthesis and energy production.

  • Magnesium Malate
  • Mailic Acid
  • Gelitin
  • Microcrystalline cellulose
  • Magneisum stearate
  • Silica

Magnesium Citrate Ingredients

  • Magnesium Citrate
  • Mailic Acid
  • Cellulose
  • Microcrystalline cellulose
  • Magneisum stearate
  • Silica

 

The Side Effects of Magnesium

Magnesium Malate Side Effect

  • osteoporosis
  • irritability
  • calcification of arteries
  • respiratory issues;
  • anxiety
  • depression
  • nausea
  • dizziness
  • hormone problems
  • high blood pressure
  • muscle cramps
  • sleep disorders

Magnesium Citrate Side Effects

  • Bloating
  • Diarrhea
  • Abdominal cramps
  • Vomiting
  • Nausea
  • Low blood pressure
  • Electrolyte imbalance
  • Drowsiness

 

Condition Magnesium Can Help

Benefits of  Magnesium Malate Can Help

Fibromyalgia

Magnesium can help with Fibromyalgia which is a known a widespread pain and tenderness throughout the body. Magnesium is known to be taken by athletes who want their muscles to feel great. The supplement can help to reduce muscle pains.

Chronic Fatigue

Magnesium Malate supports ATP production and cellular energy. Both of these things are great for athletes and for people who are low on energy. It does not matter the reason why you are suffering from chronic fatigue, be it stress, overtraining or other medical issues.

Reduce Toxic Medals in the System

Magnesium malate helps to pull harmful metals like aluminum out of the system. Having metals in the system can be very dangerous to the central nervous system and lead to some much more serious issues down the road.

Improved Muscle Function

Magnesium Malate can help to produce a feeling of relaxation in muscles. If you are going through strenuous training of any kind or starting to workout after an extended breaking, Magnesium malate should be your best friend.

Condition Magnesium Citrate Can Help

Maintain Healthy Magnesium Levels 

The body needs magnesium to function properly. As stated earlier, modern diets tend not to get enough magnesium. Magnesium citrate can help you out by making sure you cove your daily needs,

Bowel Cleansing 

Magnesium Citrate can serve as a natural laxative. If you do not want to take laxatives that are much more harsh on the stomach this is the way to go.

Why is Magnesium Malate Better for Athletes?

Healthy Runners Body

Magnesium Malate is the clear winner over magnesium citrate for athletes looking to improve recovery. The goal when you are an athlete is to be able to train as hard as possible, as often as possible without getting hurt. The reason a lot of injuries occur is that of overtraining. Overtraining is the result of the muscles not being able to recover.

Magnesium Malate is one of the best supplements for an athlete to take because you notice an immediate difference in how your muscles feel. They feel more relaxed and much more reliant from day to day. That is just the upper hand that any athlete should be looking for.

Tablets vs Powder for Magnesium Citrate and Magnesium Malate

The most significant difference between the pill vs. powder battle is convenience. Taking powder is usually better for a few different reasons.

  • Powers get absorbed quicker
  • Powders usually taste better
  • Taking powder supplements is more natural than a pill

Those are three great reasons to make your magnesium citrate or magnesium malate in pill form. The truth is though that it does not matter much. Capsules can be hard to swallow for some, and they are very natural but once you get the hang of it, they are no big deal at all. It is easier to throw a bottle of supplement in your bag and take them when needed compared to pills.

 

Find The Best Dietitian Using Kbho Health

Kho Health is the best place to start your search for a registered dietitian that can help you to understand if you need magnesium malate or magnesium citrate supplements. Kho Health lets you search for by type and skill.

You can look for a registered dietitian that specializes in vegetarian diets or is a sports nutritionist and find the best local options. It does not matter if you need a physical therapist, chiropractor, acupuncturists, sports doctor, registered dietitian, massage therapist or any other form of holistic medicine. Kho will help you to find and sort through their skills.

If you are unsure where to start your journey, Kho Health will ask you questions and help you figure out the best starting place. All you have to do is answer a few questions, and Kho Health will connect you with the type of provider best suited for your needs. It does not matter if you are injured or just sore.

The platform makes it easy to compare health providers as they are all given a Kho Number. From this point, it is about figuring out who is the best for you. Reading bios and reviews is just not enough because you need more than that. The Kho Number breaks healthcare providers down by engagement, reviews, and insurances accepted. Getting help with your diet does not need to be stressful.

 

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