We have often heard from our parents and grandparents that we should eat healthy food that must be filled with Vitamins, minerals, and natural goodness. Our food should have a balance of protein, vitamins, and minerals. Therefore, one such mineral, magnesium Malate, needs to be included in your daily diet.
What is magnesium malate?
Before we go further in the article, a curious question that may arise is What is Magnesium malate?
Magnesium malate is formed from magnesium with malic acid, it is a natural factor that is found in different types of foods and fruits such as apples.
We can say malic acid is found in a variety of fruits, especially those that give a tart taste after you take a bite from the fruit. The common fruits we all have in our fruit basket that include malic acid are :
- Apples
- Cherries
- Grapes
- Tomatoes
- Pears
- peaches
Just like other vitamins and proteins, Magnesium plays an important role in your diet, this mineral is the key to good health. Foods that are enriched with magnesium are:
- Nuts and seeds (eg; almonds, pumpkin seeds, cashews)
- Whole grains ( eg; quinoa, oats)
- Green vegetables (eg; spinach, kale)
- Dals (eg; lentils, chickpeas, black beans)
- Fish (eg; salmon, mackerel)
- Avocados
- Chocolates where cocoa concentration is more high
- Bananas
It is good to believe that magnesium malate is a better option than the magnesium supplements available in the market.
Uses of Magnesium Malate
You may wonder what magnesium malate may be used for. It’s commonly used to eliminate many health issues that may occur if not included in a diet.
Intake of Magnesium malate helps those who suffer from magnesium deficiency, it increases the magnesium levels in your body for its proper functioning.
When you get muscle cramps or spasms, magnesium malate helps in relaxing the tension created in your muscles.
Some studies suggest that magnesium malate may be effective in relieving pain and conditions of chronic fatigue.
To carry out any activities we need energy, and one of the best sources of improving energy levels is magnesium malate.
If you are a night owl, magnesium malate may help in improving your sleeping qualities and sleeping pattern.
For individuals who suffer from diabetes and prediabetes, magnesium malate may be beneficial in improving and regulating blood sugar and insulin sensitivity.
Going through stabbing headaches, magnesium malate is said to help reduce the frequent headaches and the intensity that comes from these headaches.
Magnesium malate benefits
I’m sure you must be excited after getting to know about magnesium malate, now look into the potential benefits that one can derive from the intake of magnesium malate.
Prevents depression
It is said that in 1920, doctors prescribed patients suffering from depression to intake magnesium. I guess depression was way older than us to be cured.
Adults who have magnesium deficiency are most likely to be at a higher risk of depression. A study says that the risk of depression is higher in those who are found to be magnesium deficient.
One can enhance their mood through listening to music or indulging in any other activity however if you want to prevent depression, research says that magnesium malate benefits may help in prevention.
Just like how I get anxious when my relatives ask what am planning for my future, Magnesium deficiency has always been associated with an increase in anxiety, irritability, and depression.
By supporting the nervous system, magnesium malate helps in reducing stress and improves the mood of the individual.
Control and improve blood sugar level
We can’t help digging some sweets, however, Magnesium helps in the regulation and improving circulation of blood by reducing the risk of high blood pressure.
Blood sugar control and insulin sensitivity may improve on the intake of magnesium malate supplements.
Insulin is a hormone that helps in transporting the sugar from the bloodstream to the tissues in your body. To keep the blood sugar level in check and control this hormone increase insulin sensitivity to work efficiently in your body. Just like your boss who manages to work effectively on weekends.
People who suffer from type 2 diabetes are at risk of insulin resistance, so magnesium malate helps in improving glucose control and reducing the risk of complications related to high blood sugar.
Magnesium malate helps in preventing heart-related issues and also helps in relaxing the muscles of the blood vessels.
Helps in the production of energy
Primary sources of energy come from vitamins, minerals, and proteins. Minerals such as magnesium help in converting food into energy by helping those enzymes involved in energy production.
Malic acid plays a key role in generating energy from carbohydrates and fats. Thus it helps in improving energy production and reducing fatigue.
People who are suffering from fatigue-related conditions are often recommended to take magnesium malate.
Helps in relieving chronic pain and soreness
Magnesium deficiency can cause muscle cramps, spasms, and pain. Therefore, try to reduce the intake of magnesium.
Malic acid has the property of improving oxygen uptake in muscles and reducing muscle soreness after a breathless physical activity.
People who are involved in strenuous activities like athletes may find magnesium malate helpful in fast recovery and reduction of muscle cramps and soreness.
Improves in digestion
To get rid of constipation, magnesium malate has a mild laxative which helps in smooth digestion. If you deal with occasional constipation, magnesium malate benefits as a laxative for your intestine to work better.
Side effects of magnesium malate
As safe as an elder’s advice, generally magnesium malate is considered safe when taken as per the dosage recommended by the doctor. However, some individuals suffer from side effects due to health-related issues. The possible side effects of magnesium malate are :
Issues related to digestion
The most common side effect one may suffer from a high amount of intake of magnesium supplements is diarrhea which can be bad.
Some people may experience things such as bloating, gas, or stomach cramps.
If magnesium supplements are taken on an empty stomach can lead to bad nausea.
Blood pressure may get lower
Although one of the magnesium malate benefits is to relax blood vessels and lower blood pressure, still, it may turn into a bad experience for people with low blood pressure or for those who are on medication for lower blood pressure may cause dizziness, lightheadedness, or fainting.
Concerns related to kidney functions
Kidneys are responsible for excreting excess magnesium, people who experience kidney-related diseases such as impaired kidney function may be at a risk of magnesium toxicity which includes:
- Confusion or disorientation
- Muscle weakness
- Slow heart rate
- Difficulty breathing
When magnesium malate is taken as per recommendation it is safe for most people. However, some people who suffer from health conditions especially related to kidneys, or heart, or may intake in high amounts, experience side effects.
It is suggested to start with a lower dose and in case you experience side effects or take other medications consult with their health care provider.
Dosage of magnesium malate
According to your age and gender, the dose of magnesium malate may differ.
The table below is prepared as per the requirement of magnesium malate for infants, adults, and children.
| Age | Male | Female |
| Birth to 6 months | 30 mg | 30 mg |
| 7–12 months | 75 mg | 75 mg |
| 1–3 years | 80 mg | 80 mg |
| 4–8 years | 130 mg | 130 mg |
| 9–13 years | 240 mg | 240 mg |
| 14–18 years | 410 mg | 360 mg |
| 19–30 years | 400 mg | 310 mg |
| 31–50 years | 420 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
Most people fulfill their needs for magnesium through the intake of vegetables, legumes, avocados, oats, etc. People who are not able to fulfill because of any dietary hindrance or any health-related issues are suggested to take magnesium malate because of its beneficial properties.
To reduce side effects such as diarrhea and other digestive issues, it’s good to take magnesium malate with meals.
Conclusion
Before I end this whole article, you can draw one conclusion from it when two components like magnesium and malic acid come together it forms magnesium malate which has several health benefits.
Taken with a balanced diet, magnesium malate proves to increase the intake of magnesium and malic acid.
FAQs
Ques1 . what is magnesium malate good for ?
Ans. Magnesium malate is helpful in fighting fatigue, chronic pain, blood sugar, muscle pain, and soreness, and also helps in improving the production of energy in your body.
Ques 2. When to take magnesium malate?
Ans. We should always pair magnesium malate with a balanced diet, to increase its efficacy in our body and avoid any possble side effects. Also, avoid taking empty stomachs.
Ques3. How much magnesium malate should I take?
Ans. As shown in the table, check your age and gender. Always start with a lower dose. If you suffer from any health issues such as kidney disease, or low blood pressure try to take the required amount by the concerned doctor’s opinion.
Ques4. What does magnesium malate do?
Ans. If you suffer from Magnesium deficiency magnesium malate is best, it boosts the magnesium levels in your body for improved functioning. It helps relax your muscles and overall has a positive impact on your mental wellbeing. Magnesium is known to be a natural laxative which helps in constipation.
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