Magnesium Malate: Uses, Benefits, Side Effects, and Dosage
Magnesium is vital for human health, involved in every biological function from heartbeat to bone formation and blood sugar management. It controls over 300 enzymes that create, transfer, store, and use energy.
Magnesium is essential for energy generation in the body.
What is magnesium malate?
Magnesium malate contains malic acid and magnesium, which improve magnesium absorption.
- Malic acid is found in many fruits, like oranges, and has several health advantages.
- Magnesium oxide provides more magnesium by weight but is poorly absorbed by the body.
- Magnesium malate and dimagnesium malate are organic magnesium compounds composed of elemental magnesium linked with malic acid.
- This combination allows for greater magnesium absorption and reduces the risk of side effects like diarrhea.
For numerous reasons, magnesium malate is preferred over other magnesium forms. It is less expensive than other amino acid chelates and has higher bioavailability than oxides and sulfates.
Magnesium malate has the same benefits as malic acid, including support for cellular energy generation (Krebs cycle) and chelation of heavy metals like aluminum.
What are the uses of magnesium malate?
Magnesium is necessary for cell development, maintaining neurons, bones, and muscles. It has various health benefits, including blood sugar regulation, mood-boosting, better sports performance, and relieving chronic pain.
Most people get enough magnesium through diet, but some require supplementation to ensure adequate levels. This is where magnesium malate comes in.
Magnesium malate, when taken with a magnesium-rich diet, increases magnesium bioavailability and absorption.
If you have a magnesium deficiency, magnesium malate helps your body absorb more magnesium, providing health benefits.
What are the side effects of magnesium malate?
High doses of magnesium malate may cause digestive difficulties like recurrent diarrhea, bloating, or cramps.
A study shows that the more magnesium you consume, the less is absorbed by the body. This can result in fluid retention in the colon and adverse effects.
When used in prescribed quantities, magnesium malate is well tolerated. It may cause nausea, diarrhea, and stomach cramps. It may also interact with certain drugs.
Too much magnesium can lead to magnesium toxicity, which has symptoms like low blood pressure, flushing, weakness, and cardiac issues.
QUESTION
12 health benefits of magnesium malate
Potential health benefits of magnesium malate include:
- Reduces blood pressure: Magnesium helps lower blood pressure.
- Controls blood sugar: Magnesium is essential for sugar metabolism and can help manage blood sugar and cholesterol levels.
- Prevents heart diseases: Magnesium deficiency is linked to heart issues, and supplementation can help prevent heart disease.
- Promotes sleep: Magnesium aids in sleep regulation and may improve your sleep quality.
- Helps with constipation: Magnesium promotes intestinal peristalsis and prevents constipation.
- Anti-inflammatory properties: Magnesium helps lower inflammation in the body.
- Builds muscle: Magnesium is necessary for muscle development and athletic performance.
- Helps with depression: Magnesium may alleviate mild-to-moderate depression.
- Reduces anxiety: Magnesium helps calm the nervous system and reduce stress.
- Improves bone health: Magnesium is essential for bone tissue formation and calcium absorption.
- Helps with energy production: Magnesium malate boosts energy levels and fights fatigue.
- Prevents premenstrual syndrome in women: Magnesium supplementation can help with PMS symptoms.
What is the recommended dose for magnesium malate?
Magnesium malate supplements are typically taken orally with food.
The recommended daily allowance of magnesium varies with age and gender. Consult a doctor for appropriate dosage.
Make sure to read the label when choosing a magnesium malate supplement. Look for third-party quality testing seals.
Magnesium-rich foods are also important for a balanced diet.
