Magnesium malate: benefits, dosage and side effects

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Benefits of magnesium malate, dosage and side effects

Magnesium malate, the magnesium salt of malic acid, is a potent mineral supplement. These two nutrients are surprisingly synergistic, and both help produce energy in the form of ATP: adenosine triphosphate.

Magnesium is an essential mineral with many health benefits, such as:

It helps in the absorption of calcium by the body; Helps digest carbohydrates, proteins and fats; It is a cofactor in more than 300 enzyme systems; increases the bioavailability of cholesterol and vitamin B6; it serves as a building block for the synthesis of DNA and RNA; Improves muscle function

A continuous deficiency of magnesium (it is estimated that 80% of Americans have a deficiency) can cause serious symptoms, such as:

Diabetes mellitus type 2; osteoporosis; irritability; weakness; calcification of the arteries; respiratory problems; anxiety; depression; nausea; dizziness; hormonal problems; high blood pressure; muscle cramps; Attention deficit hyperactivity disorder (ADHD); tremors sleep disorders.


Malic acid is an organic substance that is usually found in fruits, but the body also synthesizes it in a series of chemical reactions known as the citric acid cycle (or Krebs cycle). This substance plays an essential role in:

reverse muscle fatigue after exercise; improve muscle performance in general; improving mental clarity; maintain oral hygiene by stimulating the production of saliva that will reduce the amount of harmful bacteria in your teeth, mouth and gums; Reducing fatigue and low energy levels.

In addition, it is an effective metal chelator. A chelating agent is a compound whose molecules can form numerous bonds to a single metal ion.

Actually, this means that it is able to bind to excessive toxic metals that have accumulated in the body, such as cadmium, lead or aluminum, and inactivate them.

Health benefits of magnesium malate

Toxicity of aluminum

This supplement is effective in depleting the accumulation of unwanted aluminum in your body. The toxicity of aluminum can cause problems in speech, muscle aches, digestive problems, anemia, cramps, sleep problems, decreased liver function, higher levels of anxiety and kidney failure.

Aluminum sources include: antiperspirants, baking powder, cooking utensils, cigarette filters, vaccines, toothpaste or baby formulas.


This supplement has been identified as a potent agent to help relieve constipation. Chronic constipation can affect between 2 and 27 percent of the population.

Symptoms of constipation may include: straining during bowel movements, bad breath, heartburn, loss of appetite, weight gain, reflux, liver pain, acne, high LDL cholesterol, having hard or lumpy stools, headaches, hiatal hernia, nausea, indigestion, hemorrhoids and feeling like you can not Empty your bowels completely.


Fibromyalgia is a chronic disorder Associated with general fatigue and widespread pain in the bones and muscles.

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People with this long-term disorder may also experience: problems sleeping, fatigue, headaches, sleeping for long periods of time without feeling really rested, depression, pain or dull pain in the lower abdomen, difficulty paying attention or inability to concentrate, and anxiety.

Low levels of adenosine triphosphate are generally found in patients suffering from this disorder and are believed to play an important role in the physical and mental symptoms of fibromyalgia.

Chronic Fatigue Syndrome

People with chronic fatigue syndrome (chronic fatigue syndrome), chronic fatigue syndrome, generally feel so tired that they can not do even 50 percent of their usual daily activities.

Currently, more than 1 million people in the United States suffer from chronic fatigue syndrome that manifests itself with a lack of motivation and energy.

More importantly, women are 2 to 4 times more likely than men to be diagnosed with this condition.

According to a study conducted in 1991 at the School of Medicine of the University of Southampton, United Kingdom, it was found that individuals with chronic fatigue syndrome had low levels of magnesium that were assumed for a low red blood cell count.


There are more than 100 different types of sleep disorders ranging from problems with excessive daytime sleepiness to difficulty sleeping at night. In fact, more than 75% of people in the United States between the ages of 20 and 59 report having difficulty sleeping.

So, if you find it hard to fall asleep you should use this supplement. The correct dose is between 200 and 400 mg per day.


Constipation means that your bowel movements are hard or happen less often than normal. Constipation is commonly caused by the slow movement of the material through the colon.

According to the research, this supplement is a natural laxative effect and has a natural stool softening effect.


Since this mineral has relaxing and relaxing properties in the body, it regulates the nervous system and can help you cope with emotional stress to prevent anxiety and irritability.

Weightlosslose extra weight

A 2013 study published in "The Journal of Nutrition" found an association between high magnesium intake and an improvement in circulating insulin and blood glucose levels.

Reduces menstrual cramps

menstrual crampsImage credit:

Magnesium supplements may be useful in reducing unpleasant menstrual symptoms in women due to their ability to reduce swelling and water retention.


The recommended daily amount (RDA) of malic acid varies from 1,200 to 2,800 mg. The recommended daily dose of magnesium varies by sex and age:

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For men:

19-30 years: 400 mg 31-Up: 420 mg

For women:

19-30 years: 310 mg 31-Up: 320 mg


The intestinal absorption of Mg varies according to the amount of Mg that your body needs. In addition, a high protein intake can reduce the absorption of Mg, as well as foods rich in trans fats and food additives.

Alcohol can also have a negative impact on Mg absorption. Because Mg and calcium compete for absorption, if they use supplements that contain these essential minerals together, they will compete with each other.

Side effects (diarrhea)

Both malic acid and magnesium can cause intestinal problems. In addition, high doses of magnesium can have a laxative effect.

It is suggested to keep the dose below 500 mg per day unless prescribed by a health care specialist. Also, if you have heart or kidney problems, check with your health professional before starting to use these supplements.

Severe magnesium poisoning, although extremely rare, is manifested by respiratory paralysis and a sharp drop in blood pressure.

Side effects of malic acid supplementation include swelling of the skin, itching, nausea, flushing, chest pain, constipation, and muscle pain. However, these side effects commonly dissipate after a few days.

Magnesium malate vs. magnesium citrate

Magnesium citrate is often used in liquid form as a saline laxative to completely empty the bowels before surgery or to treat constipation.

It is the product of Mg combined with citric acid, which has the chemical formula C6H6O7Mg. It is absorbed very quickly in the digestive tract, however, it has a loosening property of the stool.

This supplement is an excellent option for people with colon or rectum problems, however, it is not suitable for people with loose bowel movements.

Magnesium malate vs. glycinate

Glycine is complexed with Mg to form the amino acid chelate magnesium glycinate. It is one of the most bioavailable and absorbable forms of Mg. A typical tablet will provide approximately 900 mg of glycine and 100 mg of Mg. Therefore, try 3 hours before going to sleep.

People who suffer from conditions of malabsorption, such as Crohn's disease and celiac disease, will benefit from this supplement. More importantly, older adults, who are often prone to a deficiency of this essential mineral, also benefit.


Source Naturals Magnesium Malate is one of the most affordable and absorbable in the market and recommended by health professionals. Also, find out in the video below what foods are high in Mg.


Magnesium Malate: Benefits, Dosage and Side Effects, Source:

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