Magnesium Malate Uses, Benefits, Side Effects, and Dosage

Medically Reviewed on 7/14/2022
Magnesium Malate
Magnesium is required for cell development and the maintenance of your neurons, bones, and muscles.

Magnesium is a vital element for human health and is involved in practically every biological function, from heartbeat to bone formation and blood sugar management. It controls about 300 enzymes in the body, the majority of which create, transfer, store, and use energy. 

Magnesium is a mineral that is essential for energy generation in the body.

What is magnesium malate?

Magnesium malate is a compound that contains malic acid and magnesium that improve magnesium absorption.

  • Malic acid is present in many fruits, including oranges, and has several health advantages.
  • Magnesium oxide provides elemental more magnesium by weight. However, it is poorly absorbed by the human body.
  • Magnesium malate and dimagnesium malate are organic magnesium compounds composed of elemental magnesium linked with a malic acid molecule.
  • This chemical combination allows for greater absorption of magnesium and lowers the risk of side effects such as diarrhea.

For numerous reasons, magnesium malate is chosen over other forms of magnesium. It is less expensive than several amino acid chelate forms, such as magnesium glycinate or lysinate, yet it has higher bioavailability than oxides and sulfates.

Magnesium malate has the same advantages as malic acid, including support for cellular energy generation (Krebs cycle) and chelation of heavy metals such as aluminum.

What are the uses of magnesium malate?

Magnesium is required for cell development and the maintenance of your neurons, bones, and muscles. Magnesium has been linked to a variety of health advantages, including blood sugar regulation, mood-boosting function, sports performance, and overall exercise capacity, as well as aiding in the relief of chronic pain.

Most individuals can receive enough magnesium through their diet because it is present in a variety of foods, including whole grains, nuts, seeds, tofu, avocados, bananas, and dark chocolate. However, some people require magnesium supplementation to ensure adequate levels of this crucial vitamin, which is where magnesium malate comes in.

Magnesium malate, when taken as a supplement alongside a healthy, magnesium-rich diet, has been shown in laboratory testing to increase bioavailability, allowing more magnesium into your bloodstream rather than being lost through urine.

If you have a magnesium deficiency, magnesium malate will help your body absorb more magnesium, ensuring that you experience the health advantages that magnesium brings.

What are the side effects of magnesium malate?

High doses of magnesium malate may cause digestive difficulties such as recurrent diarrhea, bloating, or cramps.

According to a study, the more magnesium you ingest, the less of it is swiftly absorbed by the body. This can result in fluid retention in the colon, which can cause several adverse effects.

When used in the prescribed quantities, magnesium malate is well tolerated and unlikely to produce negative effects. Magnesium malate has been linked to nausea, diarrhea, and stomach cramps. Magnesium malate may interfere with certain drugs, such as diuretics, antibiotics, and bisphosphonates.

Too much magnesium might create magnesium toxicity. Low blood pressure, face flushing, weakness, and cardiac issues are all symptoms of magnesium poisoning.


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12 health benefits of magnesium malate

Twelve potential health benefits of magnesium malate include:

  1. Reduces blood pressure: Taking magnesium helps reduce blood pressure. One research discovered that participants who took 450 mg of magnesium per day had lower systolic and diastolic blood pressure. However, more research is required because the results are still debatable.
  2. Controls blood sugar: Magnesium is essential for the metabolism of sugar in our bodies. Magnesium insufficiency is linked to diabetes, insulin resistance, and metabolic syndrome, as well as unpredictable blood sugar levels. Magnesium supplementation can help manage blood sugar levels and cholesterol.
  3. Prevents heart diseases: If you do not get enough magnesium, your heart’s electrical impulses and the health of your blood vessels may suffer. Magnesium deficiency is linked to coronary artery calcification, and evidence shows that taking magnesium supplements can help prevent heart disease, endothelial dysfunction, platelet aggregation, vascular calcification (artery stiffness), and atherosclerosis. Many studies report that getting the right quantity of magnesium reduces the risk of cardiovascular disease significantly.
  4. Promotes sleep: Melatonin, the sleep hormone, cannot work effectively if magnesium levels are low. Melatonin is in charge of sleep regulation, and without it, it may be difficult to fall and remain asleep pleasantly. Because magnesium is believed to have a part in regular sleep regulation, magnesium malate may aid in your sleep process.
  5. Helps with constipation: Magnesium promotes intestinal peristalsis (involuntary muscle contractions in the gut that transport food through the digestive tract) and softens stool by attracting water to the intestinal tract. These acts not only prevent and relieve constipation but also help the body's natural detoxification processes.
  6. Anti-inflammatory properties: Magnesium helps lower inflammation in the body. A lack of magnesium is linked to chronic inflammation and may be a risk factor for illnesses such as arthritis and fibromyalgia.
  7. Builds muscle: Magnesium is necessary for the synthesis of growth factors, which impact the development of our muscle fibers. Magnesium boosts athletic performance and strength. You may improve athletic performance even more by taking enough protein containing essential amino acids that promote the formation of lean muscle mass.
  8. Helps with depression: Magnesium shortage is thought to be linked to depression due to its function in the synthesis of the chemicals dopamine and serotonin. A study conducted on a group of people reported that magnesium supplementation was found to be effective in alleviating mild-to-moderate depression after just two weeks. Although magnesium insufficiency is not the main cause of depression, it may be a contributing factor that can be alleviated with a magnesium supplement.
  9. Reduces anxiety: Magnesium helps calm the nervous system and reduce stress. Magnesium deficiency can result in increased stress, fatigue, and anxiety. Although the more scientific study is needed to clarify our knowledge of magnesium's influence on anxiety, it is widely accepted that magnesium boosts neurotransmitters that lower stress while reducing those that are associated with increased stress. A study reported that due to its stress-relieving properties, magnesium may be an effective therapy for anxiety.
  10. Improves bone health: Magnesium is required for bone tissue formation and calcium absorption in the body. As a result, magnesium plays a vital role in bone density maintenance and osteoporosis prevention.
  11. Helps with energy production: Malic acid is essential for the body's energy synthesis. Magnesium malate supplementation is thus seen as a comprehensive strategy to boost energy levels, particularly if you frequently feel sluggish or exhausted.
  12. Prevents premenstrual syndrome in women: Magnesium is required by the female reproductive system. A study of the scientific literature reveals that magnesium supplementation is useful in the prevention of premenstrual syndrome, dysmenorrhea, and menstrual migraines. Women with adequate magnesium levels may find their menstrual periods more tolerable, whereas pregnant women may find magnesium supplementation even more important due to their increased vulnerability to magnesium insufficiency. Because magnesium is required for fetal growth, protein synthesis, and tissue formation, it is frequently included in a woman's prenatal treatment.

What is the recommended dose for magnesium malate?

Magnesium malate supplements are typically taken orally with food.

The recommended daily allowance of magnesium for the general population, according to the National Institutes of Health, varies with age and gender:

Table. Recommended Daily Allowance of Magnesium
Age Men Women Pregnancy Lactation
Birth to 6 months 30 mg* 30 mg* - -
7 to 12 months 75 mg* 75 mg* - -
1 to 3 years 80 mg 80 mg - -
4 to 8 years 130 mg 130 mg - -
9 to 13 years 240 mg 240 mg - -
14 to 18 years 410 mg 360 mg 400 mg 360 mg
19 to 30 years 400 mg 310 mg 350 mg 310 mg
31 to 50 years 420 mg 320 mg 360 mg 320 mg
51+ years 420 mg 320 mg - -
*Adequate intake

Malic acid doses range from 1,200 to 2,800 mg per day.

People who are stressed, pregnant or breastfeeding women, people with diabetes, athletes, and teenagers may require more magnesium and should see their doctors establish an appropriate amount.

When deciding which brand of magnesium malate is best for you, make sure to read the label. A Supplement Facts label will be included, giving the active components per serving and any other ingredients such as fillers, binders, and flavorings.

A stamp of approval from a third-party quality testing agency, such as ConsumerLab, US Pharmacopeia, or NSF International, may be present. These seals of approval do not guarantee safety, effectiveness, or assessment by the U.S. Food and Drug Administration, but they do establish that the product has the substances indicated on the label, does not contain hazardous contaminants, and was made properly.

Magnesium-rich foods include dark green leafy vegetables, nuts, legumes, and whole grains. Whatever your magnesium requirements are, all are essential components of a balanced diet.


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Medically Reviewed on 7/14/2022
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