“Magnesium Malate?”Here!magnesium (as malate)
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As a supplement
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A compound formed by combining magnesium with malic acid, an organic acid also found in fruit. It is one of several chemical forms used to deliver magnesium in supplements.
Why it’s used
Taken to supply magnesium, a mineral involved in muscle, nerve, and bone function, and sometimes chosen specifically for perceived digestive tolerability compared to other magnesium salts.
What the evidence is for
correcting magnesium deficiency and supporting normal muscle and nerve function.
What the evidence says
The NIH Office of Dietary Supplements' magnesium fact sheet describes strong evidence for magnesium's role in normal physiology and for correcting magnesium deficiency, but does not single out the malate form as superior to other magnesium salts in absorption or effect. Comparative evidence between magnesium forms is limited.
Dose studied
310–420 mg — adult RDA for magnesium, per NIH ODS.
Context
Research supporting magnesium's established roles has generally used various magnesium salts interchangeably rather than isolating the malate form for study.
Rumors
Correcting magnesium deficiency, which starts as loss of appetite, nausea, fatigue and weakness and can progress to numbness, cramps, seizures and abnormal heart rhythms.
Supports — establishedhealth and safety evidence
What was measured is not yet noted.
- Office of Dietary Supplements - Magnesium (Regulatory) · Funding not checked
How much is a reference amount
- 310 mg a dayfor adults 19–30, women · Recommended Dietary Allowance
Upper limit 350 mg a day, from supplements only — it does not apply to the same nutrient in food.
- 400 mg a dayfor adults 19–30, men · Recommended Dietary Allowance
Upper limit 350 mg a day, from supplements only — it does not apply to the same nutrient in food.
- 320 mg a dayfor adults 31–50, women · Recommended Dietary Allowance
Upper limit 350 mg a day, from supplements only — it does not apply to the same nutrient in food.
- 420 mg a dayfor adults 31–50, men · Recommended Dietary Allowance
Upper limit 350 mg a day, from supplements only — it does not apply to the same nutrient in food.
- 320 mg a dayfor adults 51–70, women · Recommended Dietary Allowance
Upper limit 350 mg a day, from supplements only — it does not apply to the same nutrient in food.
- 420 mg a dayfor adults 51–70, men · Recommended Dietary Allowance
Upper limit 350 mg a day, from supplements only — it does not apply to the same nutrient in food.
- 320 mg a dayfor adults 71 and over, women · Recommended Dietary Allowance
Upper limit 350 mg a day, from supplements only — it does not apply to the same nutrient in food.
- 420 mg a dayfor adults 71 and over, men · Recommended Dietary Allowance
Upper limit 350 mg a day, from supplements only — it does not apply to the same nutrient in food.
The 350 mg upper limit is LOWER than the recommended intake, and that is not a contradiction: the UL applies only to supplemental magnesium, while the RDA counts magnesium from food as well. It is the clearest case in the corpus for why a limit without its scope is unusable.
Every applicable line is shown because we don’t know which one is yours, and a reference intake is a target for a population, not a threshold for harm.