Magnesium malate is a popular supplement that offers a range of health benefits. This compound combines magnesium and malic acid, which work together to provide the body with essential nutrients and energy.
Magnesium malate is commonly used to help with conditions such as muscle pain and fatigue, as well as migraines and depression.
However, it’s important to understand the potential side effects of taking magnesium malate and any possible drug interactions. In this article, we’ll explore the benefits, uses, and side effects of magnesium malate, so you can decide whether this supplement is right for you.
Table of Contents
What is Magnesium Malate?
Combining magnesium and malic acid creates a compound called magnesium malate. Malic acid is commonly found in fruits, which gives them a tart flavor.
Magnesium malate is believed to be more easily absorbed than other magnesium supplements.
A study conducted on rats found that magnesium malate provided the most bioavailable magnesium compared to other types of supplements. This means that magnesium malate can help with migraines, chronic pain, depression, and other conditions that magnesium is known to assist with. [1]
Magnesium Malate Uses
Many individuals rely on magnesium supplements as a preventive measure or a remedy for headaches and migraines. This type of recurring headache can vary in intensity and may result in side effects such as sensitivity to light and nausea.
Using magnesium malate may aid in maintaining regular bowel movements by serving as a natural laxative. It works by attracting fluid into the intestines and stimulating the transportation of nutrients throughout the digestive system.
It can also function as a natural antacid, a type of medication utilized to alleviate stomach discomfort and treat heartburn.
Magnesium Malate Benefits
Numerous research studies have indicated that magnesium can offer a range of potential advantages. Although not all of these studies are centered on magnesium malate, the same benefits could probably be seen. Nevertheless, further investigation regarding magnesium malate’s specific benefits is necessary.
Here are the benefits that may be associated with magnesium malate.
Improves Blood Sugar Control
The hormone insulin is in charge of moving sugar from your bloodstream into your tissues. If you improve your insulin sensitivity, your body can utilize this crucial hormone more effectively, aiding in regulating your blood sugar levels.
Research indicates that consuming more magnesium may potentially be linked to a decreased likelihood of developing type 2 diabetes. [2][3]
Boosts Mood
Studies suggest that the consumption of magnesium may potentially reduce the risk of depression and improve overall mood.
As an illustration, a particular research involving 23 elderly individuals with diabetes and insufficient magnesium levels discovered that a daily intake of 450 mg of magnesium for a period of 12 weeks produced as much improvement in depressive symptoms as an antidepressant. [4]
Enhances Exercise Performance
When it comes to exercising, magnesium is crucial as it plays a significant part in various aspects, such as muscle function, energy production, electrolyte balance, and oxygen absorption.
Research conducted for 4 weeks on 25 volleyball players demonstrated that the consumption of 350 mg of magnesium each day positively impacted their physical performance, particularly in the areas of jump height and arm swing, as well as a decrease in lactate production. [5]
Additionally, researchers have examined the effects of malic acid on muscle recovery and fatigue reduction among endurance athletes. [6]
Reduces Chronic Pain
Magnesium malate has been identified as a potential solution for alleviating the symptoms of fibromyalgia, which is a long-term condition that results in muscle pain and tenderness throughout the body.
In a study of 80 women, it was observed that those with fibromyalgia had lower magnesium levels in their blood. However, when these women took 300 mg of magnesium citrate daily for 8 weeks, they experienced a significant reduction in their symptoms and the number of tender points, as compared to a group that did not take magnesium. [7]
Furthermore, a research conducted over two months on 24 individuals who have fibromyalgia discovered that the intake of three to six tablets, each containing 50 mg of magnesium and 200 mg of malic acid, twice daily, decreased pain and tenderness. [8]
On the other hand, there have been varying outcomes in other studies. In fact, a recent analysis of 11 studies found that the incorporation of magnesium and malic acid did not significantly improve symptoms related to fibromyalgia. [9]
Magnesium Malate Side Effects
Experiencing nausea, diarrhea, and stomach cramps are among the typical adverse effects of consuming excessive amounts of magnesium malate.
Taking more than 5,000 mg of this medication per day can lead to toxicity and cause a range of severe symptoms, such as muscle weakness, low blood pressure, heart problems, and facial flushing.
The intake of magnesium malate beyond a certain limit can lead to interference with certain types of medication, including diuretics, antibiotics, and bisphosphonates prescribed to prevent bone loss.
Hence, it is advisable to consult your healthcare provider before taking any supplements if you are currently on any medications or have any underlying health concerns.
Magnesium Malate Dietary Sources
You can also boost your magnesium intake through the foods you consume. Some examples of magnesium-rich foods include:
- Boiled spinach
- Pumpkin and chia seeds
- Shredded wheat cereal
- Black beans
- Almonds, cashews, and peanuts
- Peanut butter
- Soymilk
- Edamame
- Potatoes
- Rice
- Oatmeal
- Yogurt
Malic acid is also present in a variety of fruits and vegetables. Some of the foods that are rich in malic acid are:
- Corn
- Potatoes
- Peas
- Carrots
- Plums
- Tomatoes
- Mangoes
- Apricots
- Grapes
- Oranges
- Pineapples
- Papayas
- Strawberries
- Cherries
- Apples
Bottomline
A popular dietary supplement that blends magnesium and malic acid is Magnesium malate. This supplement may have multiple health benefits, such as boosting mood, regulating blood sugar, enhancing exercise performance, and reducing chronic pain.
By incorporating magnesium malate into a diet already rich in magnesium-rich foods, you can optimize your mineral intake and enjoy a range of health benefits.
FAQs
Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References and Fact-Checking
- Uysal, N., Kizildag, S., Yuce, Z., Guvendi, G., Kandis, S., Koc, B., Karakilic, A., Camsari, U. M., & Ates, M. (2019). Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?. Biological trace element research, 187(1), 128–136. https://doi.org/10.1007/s12011-018-1351-9
- Dong, J. Y., Xun, P., He, K., & Qin, L. Q. (2011). Magnesium intake and risk of type 2 diabetes: meta-analysis of prospective cohort studies. Diabetes care, 34(9), 2116–2122. https://doi.org/10.2337/dc11-0518
- Veronese, N., Watutantrige-Fernando, S., Luchini, C., Solmi, M., Sartore, G., Sergi, G., Manzato, E., Barbagallo, M., Maggi, S., & Stubbs, B. (2016). Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials. European journal of clinical nutrition, 70(12), 1354–1359. https://doi.org/10.1038/ejcn.2016.154
- Barragán-Rodríguez, L., Rodríguez-Morán, M., & Guerrero-Romero, F. (2008). Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial. Magnesium research, 21(4), 218–223.
- Setaro, L., Santos-Silva, P. R., Nakano, E. Y., Sales, C. H., Nunes, N., Greve, J. M., & Colli, C. (2014). Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation. Journal of sports sciences, 32(5), 438–445. https://doi.org/10.1080/02640414.2013.828847
- Qiang, F. (2015). Effect of Malate-oligosaccharide Solution on Antioxidant Capacity of Endurance Athletes. The Open Biomedical Engineering Journal, 9, 326-329. https://doi.org/10.2174/1874120701509010326
- Bagis, S., Karabiber, M., As, I., Tamer, L., Erdogan, C., & Atalay, A. (2013). Is magnesium citrate treatment effective on pain, clinical parameters and functional status in patients with fibromyalgia?. Rheumatology international, 33(1), 167–172. https://doi.org/10.1007/s00296-011-2334-8
- Russell, I. J., Michalek, J. E., Flechas, J. D., & Abraham, G. E. (1995). Treatment of fibromyalgia syndrome with Super Malic: a randomized, double blind, placebo controlled, crossover pilot study. The Journal of rheumatology, 22(5), 953–958.
- Ferreira, I., Ortigoza, Á., & Moore, P. (2019). Magnesium and malic acid supplement for fibromyalgia. Suplemento de magnesio y ácido málico para fibromialgia. Medwave, 19(4), e7633. https://doi.org/10.5867/medwave.2019.04.7632
