What is Magnesium Malate and What are the Benefits?

Magnesium is a mineral that has important roles in maintaining good health. While it is found naturally in a variety of foods, many people use magnesium supplements to help increase their intake.

Because there are so many different types of magnesium supplements, it can be confusing to determine which one is best to take. In previous articles, we talked about magnesium citrate and magnesium glycinate supplements. The topic of this article will be magnesium malate.

What is Magnesium Malate?

Magnesium malate is a combination of magnesium and malic acid, an organic compound found naturally in many fruits and vegetables, especially apples.

Magnesium malate is a magnesium supplement with high bioavailability and absorption by the body. Magnesium malate can be safely used for many conditions where magnesium is beneficial, such as blood sugar stabilization, migraines, chronic pain and depression.

Magnesium malate can also be used to support regular bowel movements. It can act as a laxative, drawing water into your intestines and stimulating the movement of food through your digestive system.

It acts as a natural antacid to treat heartburn and relieve stomach discomfort. 

You can take magnesium malate to help increase your magnesium intake. In particular, people who have been diagnosed with magnesium deficiency and are not getting enough magnesium through diet may benefit from magnesium malate supplements.

Possible Benefits of Magnesium Malate

Many studies have shown that magnesium has many health benefits. Although studies on magnesium malate are much fewer in number, it is predicted that the information and health benefits revealed in research on magnesium are also valid for magnesium malate.

It can improve your mood

Magnesium has been used to treat depression for nearly 100 years. Magnesium is involved in balancing hormones that play a role in your mood, such as cortisol, thyroid, progesterone, estrogen and testosterone. 

Maintaining hormonal balance in the body is essential for your mood and general well-being. It reduces anxiety and depression by improving brain function and helping to maintain hormonal balance. Research has found that high magnesium intake can help prevent depression and improve mood.

May improve blood sugar control

Studies show that higher dietary intake of magnesium may be associated with a lower risk of type 2 diabetes. Taking magnesium supplements can also help improve blood sugar control and insulin sensitivity.

There is some research showing that taking magnesium supplements lowers blood glucose levels in people with diabetes. It has also been found to improve insulin sensitivity in people at risk of developing diabetes.

The hormone that moves sugar from your bloodstream into your tissues is called insulin. Increasing insulin sensitivity allows your body to use this important hormone more efficiently to keep your blood sugar levels under control.

May improve exercise performance

Magnesium plays important roles in muscle function, energy production, oxygen absorption and electrolyte balance, all of which are essential for improving exercise performance.

Many studies show that taking magnesium supplements can improve physical performance. In an animal study, magnesium supplementation was found to increase the ability of cells to use energy and help remove lactic acid from muscles. Lactic acid can build up with exercise and contribute to muscle soreness.

There are also studies showing that the malic acid found in magnesium malate supplements has the ability to promote muscle recovery and reduce fatigue in endurance sports.

May reduce chronic pain

Fibromyalgia is a chronic disease that causes muscle pain and tenderness throughout the body. Some research suggests that magnesium malate may help reduce fibromyalgia symptoms.

A study of women found that fibromyalgia was more common in those with low blood magnesium levels. In a 2-month study of people with fibromyalgia, taking 3-6 tablets a day, each containing 50 mg magnesium and 200 mg malic acid, was found to reduce pain and tenderness. 

Possible side effects and dosage

Magnesium malate can cause nausea, diarrhea and stomach cramps, especially when taken in high amounts. Doses above 5,000 mg per day can cause toxicity, with serious symptoms including low blood pressure, skin rashes, muscle weakness and heart problems.

Magnesium malate may interact with some medicines, including diuretics, antibiotics and bisphosphonates. People taking these medications should consult their doctor and nutritionist before taking magnesium malate supplements.

Generally, most supplements contain 100-500 mg of magnesium. It is best to start with a low dose to assess your tolerance. It is advised to take magnesium malate supplements with meals in order to lower the possibility of unfavorable side effects including upset stomach and diarrhea.

Rich Nutrition with Magnesium Supplements 

Magnesium malate is a dietary supplement that combines magnesium and malic acid. It can make some contributions to your health, including improving mood, controlling blood sugar, enhancing exercise performance and reducing chronic pain.

Magnesium malate, when taken in combination with a healthy diet rich in magnesium-containing foods such as nuts, legumes and green leafy vegetables, can increase your magnesium levels and help you maintain good health.