Form Comparison

Magnesium Aspartate vs Magnesium Malate

How magnesium aspartate and magnesium malate differ in elemental content, absorption, tolerance, and cost.

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Quick verdict. Both are rated high for absorption, and head-to-head human data do not reliably separate them. Choose magnesium aspartate when it comes in a formula you already want. It offers no distinct advantage over citrate. Choose magnesium malate when you want a gentle, well-absorbed daytime form.

Side by Side

Magnesium Aspartate Magnesium Malate
Elemental content Varies by product 15.5% elemental magnesium
Absorption High High
How it is absorbed Soluble organic salt. Absorption was equivalent to chloride and lactate in Firoz and Graber 2001. Soluble organic salt. Human pharmacokinetic data are thin; absorption is inferred from solubility and animal studies.
Typical dose 100-350 mg elemental magnesium daily 100-350 mg elemental magnesium daily
Common uses general repletion, multi-mineral formulas daytime use, muscle function, fatigue (weak evidence)
Side effects Mild osmotic effect at higher doses. Generally well tolerated.
Cost Moderate Moderate
Also called magnesium L-aspartate dimagnesium malate
Labels in index 585 354

When to Choose Magnesium Aspartate

Choose magnesium aspartate when it comes in a formula you already want. It offers no distinct advantage over citrate. About 8.4% elemental as the anhydrous salt and lower as the hydrates sold commercially, so the panel figure is the one to use. Common in combination formulas with potassium aspartate.

Magnesium Aspartate

Choose magnesium aspartate when it comes in a formula you already want. It offers no distinct advantage over citrate.

What to look for: Magnesium Aspartate named on the Supplement Facts panel, with the amount per serving stated.

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When to Choose Magnesium Malate

Choose magnesium malate when you want a gentle, well-absorbed daytime form. Malate is a citric acid cycle intermediate, the rationale for its use in fatigue and fibromyalgia, where trials are small and mixed. Dimagnesium malate is about 20% elemental.

Magnesium Malate

A gentle, well-absorbed alternative for daytime dosing.

What to look for: Malate named alone on the panel. Avoid proprietary blends that do not state per-form amounts.

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Products on Titrate

In Titrate's index of NIH label data, 585 labels in the Magnesium category list magnesium aspartate and 354 list magnesium malate.

Open supplement search

Supplement Search loads one category at a time. Choose the Magnesium tab, then type a form such as "bisglycinate" under Must contain, or a form to avoid under Must not contain.

Related

References

NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals.

Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-262.

Kappeler D, et al. Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study. BMC Nutr. 2017;3:7.

Pardo MR, et al. Bioavailability of magnesium food supplements: A systematic review. Nutrition. 2021;89:111294.

Zhang X, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-333.

Holland S, et al. Evidence-based guideline update: NSAIDs and other complementary treatments for episodic migraine prevention in adults. Neurology. 2012;78(17):1346-1353.

Garrison SR, et al. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2020;9(9):CD009402.

Liu G, et al. Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Alzheimers Dis. 2016;49(4):971-990.