Do you suffer from a magnesium deficiency and were instructed by your doctor to add magnesium supplements to your diet? As always, you have come to the right place. We are here to tell you about a magnesium supplement called magnesium malate.
We’ll give you all the information you need about incorporating this essential mineral into your diet and everything that goes along with it. Before the end, we’ll have your magnesium deficiency a thing of the past.
What Is Magnesium Malate?
Magnesium malate is a form of the mineral magnesium. It is a type of magnesium salt that comes from malic acid. Malic acid is an organic compound in fruits, giving them a sour taste. Combining magnesium with malic acid in magnesium supplements allows the body to absorb the mineral better and reap the benefits. It takes your magnesium deficiency and sends it packing.
When looking for a magnesium malate supplement, check the label for elemental magnesium. Since magnesium must combine with other elements like carbon and oxygen to form, it often occurs as magnesium oxide or a salt combing magnesium and oxygen. When you see elemental magnesium on a supplement’s label, it’s the amount of magnesium in each salt. This information shows you how much magnesium is present in each pill so you don’t overdo it on the magnesium. Too much magnesium can be dangerous, but we’ll get into that later.
Taking A Magnesium Malate Supplement
If you are directed by a medical professional to take a magnesium supplement, there are many different types to choose from, but we like magnesium malate. While magnesium citrate, a combination of magnesium and citric acid, is one of the most common magnesium supplements, we like magnesium malate as it appears to have even better absorption capability and fewer laxative effects than magnesium citrate.
Gender and age determine the amount of magnesium you need. Women need less magnesium than men for their bodies to function correctly. Men over 14 require 400-420mg of magnesium per day. On the other hand, women over the age of 13 need only 360mg per day.
Benefits of Magnesium Malate
There are many benefits when taking magnesium malate, as magnesium plays a significant role in overall health. Let’s dive into each benefit to see what magnesium malate can do for you.
Inflammation in the body can increase the chances of heart disease, certain types of cancers, chronic pain, and diabetes. Adults with low levels of magnesium usually also have high inflammation. In certain studies, magnesium malate has also been known to lower high blood pressure.
Incorporating magnesium malate supplements into your diet can help lower the risk of those diseases. Since magnesium is essential for cell formation, energy production, and maintaining our muscles, bones, and nervous system, having a magnesium deficiency can escalate problems throughout the body, like inflammation. Inflammation has high links to chronic pain, specifically fibromyalgia. Certain studies suggest that magnesium supplements lower pain in fibromyalgia patients and boost their mood.
Because magnesium plays a vital role in energy production, taking magnesium malate may cause an increase in your mood. Magnesium has been used to treat depression since the 1920s, as people with low magnesium levels showed higher levels of depression. Magnesium malate helps produce energy or ATP (adenosine triphosphate). By increasing energy levels, people found their moods improved in certain studies.
Increased Energy Levels Equals Better Performance
Magnesium increases cell energy production and helps decrease lactic acid in muscles. Those two factors lead to better athletic performance. Several studies have shown that athletes who took magnesium over some time had better performance and less muscle soreness.
Contributes to Lower Blood Sugar
High blood sugar levels eventually lead to diabetes if you aren’t careful. The good news is that minerals like magnesium malate have been known to counteract the amount of blood sugar. Magnesium helps increase insulin sensitivity in the bloodstream. Since insulin works to counteract high levels of sugar in the blood, having a sensitivity that increases insulin production helps those who suffer from high blood sugar.
Side Effects of Magnesium Malate
While magnesium has many benefits, it can cause some side effects even if it is taken in the proper doses. Magnesium toxicity means there is too much magnesium in the body, and that can lead to complications like:
- A sudden drop in blood pressure
- Muscle weakness
- Heart problems
- Facial flushing
Magnesium can sometimes affect the digestive tract even if you don’t experience magnesium toxicity. You may experience side effects like:
- Stomach cramping
- Upset stomach
It’s essential only to take the recommended magnesium malate dosage prescribed by a medical professional. Stop taking it immediately if you experience any side effects, and consult your physician.
Magnesium Malate Interactions
Magnesium malate can have possible interactions with certain types of medications. Before combining magnesium with any other medicine, ensure your doctor is aware. Drug interactions include:
- Antibiotics for bacterial infections
- Bisphosphonate medications are used to treat bone density issues (osteoporosis)
- Diuretics medications used to increase urine production
They are many health benefits to incorporating magnesium malate into your diet when recommended by your doctor. However, taking it at the correct dosage is essential to ensure you aren’t taking too much magnesium. Because magnesium malate combines magnesium with malic acid, it helps to increase absorption for better health benefits. Magnesium glycinate or magnesium gummies are possible alternatives to magnesium malate. Your doctor will know what’s best for you based on your bloodwork and overall health.
Kristen holds a bachelors in English from Louisianna university. With a longstanding passion for fitness, she owns and operate her own gym and is a certified jazzercise instructor.