Complex Magnesium Supplement | Citrate & Malate
Learn how a complex Magnesium supplement with citrate and malate forms supports heart health, nervous system function, and muscles. Highly soluble, well-absorbed forms.
What Is a Complex Magnesium Supplement and Why Does It Matter?
A complex Magnesium supplement combines two or more forms of Magnesium into a single formula, giving you the benefits of each form's unique absorption and solubility profile. Nature's Sunshine Magnesium Complex pairs Magnesium citrate and Magnesium malate — both organic forms known for their high solubility and bioavailability — to support the brain, heart, and kidneys with this essential mineral.
Magnesium is the fourth most abundant cation in the human body and serves as a cofactor in more than 300 enzyme systems that regulate energy metabolism, neuromuscular function, cardiovascular health, bone integrity, and more. Despite its critical roles, an estimated 56–68% of Americans do not obtain enough Magnesium from their diet to meet the Recommended Dietary Allowance.
Because organic forms such as citrate and malate are generally more soluble and have higher bioavailability than inorganic forms like Magnesium oxide, a complex Magnesium supplement built on these organic salts may offer more efficient absorption. Research confirms that Magnesium citrate has high solubility even in water (55%) and is substantially more soluble than Magnesium oxide across all states of acid secretion.
Two Highly Soluble Forms Working Together
Magnesium Complex delivers 184 mg of Magnesium per two-capsule serving using two complementary organic forms. Organic Magnesium salts — where the mineral is chelated to organic molecules like citric acid or malic acid — are generally more soluble and better absorbed than inorganic salts. This matters because the Magnesium your body actually absorbs is the Magnesium that can go to work.
Once absorbed, the Mg²⁺ ion fulfills a remarkable range of biological roles. It is indispensable for ATP synthesis, the fundamental energy currency of every cell. It serves as an essential cofactor for the Na,K-ATPase pump that maintains cellular ion balance. And it modulates neuronal excitability through voltage-gated calcium antagonism and NMDA receptor blockade — mechanisms directly relevant to nerve signaling and muscle relaxation.
A 2022 meta-analysis of 17 randomized controlled trials found that Magnesium supplementation significantly decreased serum C-reactive protein (CRP) and increased nitric oxide (NO) levels, suggesting systemic benefits for inflammatory balance and vascular function.
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Who Should Consider a Complex Magnesium Supplement?
Given that an estimated 56–68% of Americans fall short of the RDA for Magnesium, a complex Magnesium supplement may be worth considering for a broad range of adults. Certain groups are especially likely to have inadequate Magnesium status, including older adults (due to decreased absorption from food and increased medication use), individuals with gastrointestinal disorders, those with type 2 diabetes, and people taking long-term medications such as diuretics or proton pump inhibitors that can deplete Magnesium.
People looking to support their cardiovascular system may find this formula especially relevant. Research suggests that higher Magnesium levels are inversely associated with risks of coronary heart disease, stroke, and total cardiovascular disease. Magnesium is also a well-established cofactor in cardiac electrophysiology.
Those experiencing occasional muscle cramps or tension may also benefit. Magnesium deficiency impairs muscle relaxation — muscles may contract normally but struggle to fully release when levels are low. Physically active individuals may have heightened needs, as exercise can increase Magnesium requirements by 10–20%.
If you're dealing with nervous system concerns — from everyday stress to nerve comfort — Magnesium acts as a natural NMDA receptor antagonist, modulating synaptic transmission and neuronal excitability. If you're unsure whether a complex Magnesium supplement is right for your situation, our naturopath is available for a free consultation to help you think through your individual needs.
How to Take Magnesium Complex
Take 2 capsules twice daily with a meal. Each bottle contains 100 capsules. Two capsules provide 184 mg of Magnesium from both Magnesium citrate and Magnesium malate.
For reference, the Recommended Dietary Allowance for Magnesium is 400–420 mg/day for adult men and 310–320 mg/day for adult women. Because this formula uses highly soluble organic forms, it is designed for efficient absorption when taken with food.
Important considerations: Magnesium may interact with certain medications. If you take bisphosphonates, separate your Magnesium dose by at least 2 hours. Tetracycline and quinolone antibiotics should be taken at least 2 hours before or 4–6 hours after Magnesium, as Magnesium can form insoluble complexes that reduce antibiotic absorption. Magnesium may also reduce the absorption of gabapentin by approximately 20%. If you take any of these medications or have questions about potential interactions, we encourage you to reach out to our naturopath for a free consultation.
Written by Greg Howlett
Frequently asked questions
What makes a complex Magnesium supplement different from a single-form Magnesium?
A complex Magnesium supplement combines two or more forms of Magnesium — in this case, Magnesium citrate and Magnesium malate. Both are organic forms that are generally more soluble and have higher bioavailability than inorganic forms such as Magnesium oxide. Magnesium citrate, for example, has 55% solubility in water, while Magnesium oxide is virtually insoluble in water. Using two complementary organic forms may support efficient, well-tolerated absorption.
How much Magnesium does Magnesium Complex provide per serving?
Two capsules of Magnesium Complex contain 184 mg of Magnesium from both Magnesium citrate and Magnesium malate. The recommended usage is 2 capsules twice daily with a meal, which would provide two servings per day.
How does Magnesium support heart health?
Research suggests that higher dietary and circulating Magnesium levels are inversely associated with risks of coronary heart disease, stroke, and total cardiovascular disease. Magnesium regulates cardiac excitation, vascular tone, and endothelial function. Multiple RCTs and meta-analyses show it may produce modest but significant reductions in blood pressure, particularly in Magnesium-deficient or hypertensive individuals. Magnesium is also a well-established cofactor in cardiac electrophysiology, and hypomagnesemia is strongly linked to arrhythmias.
Can Magnesium help with muscle cramps?
Magnesium is the most studied mineral supplement for skeletal muscle cramps. Magnesium deficiency impairs muscle relaxation — muscles contract normally but may struggle to fully release when levels are low. However, Cochrane reviews of multiple RCTs found Magnesium unlikely to provide meaningful cramp prophylaxis in older adults with idiopathic cramps (moderate-certainty evidence), while evidence for pregnancy-associated leg cramps remains conflicting. Maintaining adequate Magnesium levels supports healthy muscle function overall.
Are there any side effects of Magnesium supplements?
Magnesium supplements can cause nausea, cramps, and diarrhea, particularly at higher doses. Side effects are more common with inorganic forms such as Magnesium oxide. The organic forms in this formula — citrate and malate — are generally better tolerated. Excess supplemental Magnesium is rare in individuals with normal kidney function, as the kidneys efficiently excrete it. If you have impaired kidney function, consult a healthcare professional before supplementing.
Who is most at risk for Magnesium deficiency?
Certain groups are more likely to have inadequate Magnesium levels: older adults (due to decreased absorption and increased medication use), individuals with gastrointestinal disorders, those with type 2 diabetes, people with alcohol dependence, and those taking long-term medications such as loop or thiazide diuretics or proton pump inhibitors. It is estimated that 56–68% of Americans do not obtain enough Magnesium daily to meet the Recommended Dietary Allowance.
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