The Health Benefits of Magnesium Malate
We've discussed the wide range of benefits of the mineral magnesium before and today we are taking a closer look at the role of magnesium malate in particular.
There are many different types of magnesium supplements that you can take and they can provide different benefits and effects. So what makes magnesium malate unique?
Magnesium malate is a compound made from the combination of magnesium and malic acid and is said to be one of the more absorbable forms of magnesium. In fact, a study in rats suggested that magnesium malate may provide the most bioavailable form of magnesium (1).
This mineral is often recommended to support the stress response and a good night's sleep.
Magnesium can help to improve sleep quality, resulting in a deeper sleep and helping you to fall asleep and stay asleep.
It does this by calming the nervous system, regulating neurotransmitters and the hormone melatonin, and maintaining healthy levels of GABA, an inhibitory neurotransmitter (2)(3).
Not having enough magnesium has been associated with poor sleep patterns while dietary magnesium intake has been shown to improve the severity of insomnia (4)(5).
Magnesium can also benefit heart health. It plays an important role in cardiovascular health by balancing calcium and potassium levels, controlling the electrical activity of the heart, and regulating blood pressure and vascular tone (6).
For these reasons, magnesium deficiency can increase the risk of developing cardiovascular disease (7).
Mood and cognitive function
Major depression is said to be on the rise among adults but also younger populations (8). Magnesium deficiencies represent an increased risk for depressive disorder and depressive symptoms as this mineral plays significantly important roles in the brain.
Numerous clinical trials confirm the mood improving effects of magnesium. It is shown to be well tolerated among patients and even improve the efficacy of conventional antidepressant treatments (9).
In addition to being used as an adjunct therapy, magnesium may even help to prevent depression and a higher intake of dietary magnesium has been linked to lower depressive symptoms (10).
Magnesium is an important mineral involved in the control of blood glucose, carbohydrate metabolism, and insulin levels.
It can improve the function of the hormone insulin while helping your cells utilize insulin more effectively (11). It can also help to improve metabolic markers among type 2 diabetes patients.
Higher intake of magnesium has been associated with lowered blood glucose levels, improved insulin sensitivity, and a reduced risk of type 2 diabetes (12)(13).
Magnesium plays an essential role in nerve transmission and neuromuscular function and is often used to treat neurological disorders and protect against excitotoxicity (excessive excitation leading to cell death) (14). When the neuromuscular system is overexcited this can cause abnormal responses from the muscles such as twitching, clenching, and restless leg syndrome.
Magnesium malate in particular can be especially helpful in conditions associated with over-excitation of the neuromuscular system such as chronic fatigue syndrome and fibromyalgia.
Fibromyalgia and Chronic Fatigue Syndrome
Fibromyalgia is a chronic pain disorder characterized by a heightened sensitivity to pain and tenderness throughout the body.
The diagnosis of fibromyalgia typically follows a combination of medical history, physical examination, x-rays, and bloodwork.
People with fibromyalgia may experience symptoms such as restless legs, depression, anxiety, body pain and stiffness, fatigue, poor memory and focus, headaches, migraines, digestive problems, and tingling in the hands or feet.
Though there is no known cure, there are therapies that are available to manage the symptoms.
The treatment of fibromyalgia may involve medications as well as alternative therapies such as cognitive behavioural therapy, acupuncture, massage, and physical therapy.
Magnesium malate may help to manage symptoms of fibromyalgia.
The combination of magnesium and malic acid support energy production in the form of adenosine triphosphate (ATP) which has been shown to be deficient in conditions such as fibromyalgia and chronic fatigue (15). Studies have also shown magnesium levels to be decreased among patients with fibromyalgia (16). Low magnesium is often linked to common symptoms associated with fibromyalgia such as muscle pain but also fatigue, sleep problems, and anxiety (17).
Research found reductions in pain and tenderness using the combination of magnesium and malic acid among patients suffering from fibromyalgia (18).
Possible Side Effects
Can you take too much magnesium?
The effects of excess magnesium supplementation will typically first affect your digestive system as this mineral can act as a laxative by increasing gastric motility. Common symptoms of taking too much magnesium are loose stools, stomach upset, cramping, and nausea. If you find yourself experiencing adverse reactions such as diarrhea this might mean that you are taking too much. The forms of magnesium that are more commonly associated with these symptoms are magnesium carbonate, chloride, gluconate, and oxide.
Another side effect that can occur is low blood pressure from overly dilated blood vessels.
Too much magnesium obtained from food sources does not pose a health concern among healthy individuals as the kidneys will flush out any excess though high dosing from supplementation may pose a risk among certain populations.
Hypermagnesemia or magnesium overdose is rare and usually associated with significantly higher serum magnesium levels and among those experiencing existing health conditions such as kidney disease.
Magnesium may also interfere with certain medications therefore it is recommended to verify first with your healthcare provider before supplementing if you have any medical conditions or are taking pharmaceuticals.
Magnesium deficiency is becoming increasingly common due to depleted minerals from our soil but also increased stress, poor dietary choices, malabsorption issues, use of medications, and chronic disease. Approximately 75% of the general population is magnesium deficient (19).
Though magnesium can be found in foods such as almonds, pumpkin seeds, cashews, black beans, quinoa, dark chocolate, and spinach, dietary supplements are often recommended in order to reach more optimal levels of magnesium.
The recommended daily intake of magnesium ranges between 310 and 420 mg daily per adult. Below the level of 350 mg it is unlikely that you will experience any side effects.
There are many different forms of oral magnesium supplementation though the most common forms include magnesium citrate, magnesium glycinate, magnesium chloride, magnesium oxide, and magnesium malate.
Magnesium malate is one of the more absorbable forms of magnesium and may cause fewer side effects as it acts more gently on the digestive system.
Though many take magnesium supplements in the evening to help with sleep, they can be taken at any time of day and won't cause drowsiness.
Magnesium Malate Supplements
AOR Mag Malate Renew
Mag Malate Renew™ is a 100% pure combination of magnesium and malic acid. Malic acid is ionized in the body to form malate, which is a key intermediate in the energy production cycle that makes ATP, the fuel that allows cells to function. Low levels of ATP are commonly found in people suffering from discomfort and are believed to play a significant role in the physical and mental symptoms of the condition.
AOR’s Mag Malate Renew™ formula is a true chelate of magnesium and malic acid, which helps support the daily intake needed to avoid the undesirable consequences of magnesium deficiencies.
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