Magnesium Malate: Pros, Cons & Key Facts About This Magnesium Supplement

Magnesium Malate

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Magnesium malate is a composite made by combining magnesium with malic acid. 

Often found in fruits and vegetables — particularly apples and pears — malic acid is responsible for tart flavours

There are many forms of magnesium on the market, and research has shown that magnesium malate (along with magnesium citrate) are among the most easily absorbable forms of this essential mineral. That’s because both are organic magnesium salt chelates.

In her book, The Magnesium Miracle, Carolyn Dean, M.D., N.D. says:

“The amount of magnesium your tissues can readily use is based on how soluble the magnesium product is and the amount of elemental or ionic magnesium that is released.”

In this post, we’ll talk about the potential benefits of taking magnesium malate, and explore how magnesium supplements can help you offset low magnesium levels. 

Potential Benefits of Magnesium Malate

A 1995 study in the Journal of Rheumatology found that fibromyalgia patients who took malic acid in combination with magnesium reported significant improvements in pain and tenderness levels. The study called for future clinical studies with higher doses of magnesium malate over longer periods of time. 

However, there have been few equivalent studies since then, and more research is needed on magnesium malate’s effectiveness as a helpful supplement for fibromyalgia and chronic fatigue patients.

Because magnesium malate is one type of magnesium that is easily absorbed by the body, you can also take it to help increase your intake of magnesium if you’re not getting enough in your diet.

Magnesium malate, like magnesium citrate, delivers approximately 75 mg of elemental magnesium per 500 mg of magnesium salt. Both are “essentially ionized”, which means they are highly available to be taken up through the gut into the bloodstream. (Dean, p. 243-44)

Why You May Want to Consider Taking a Magnesium Supplement

According to the Canadian Governments’ health and nutrition surveys, more than 34% of Canadian adults don’t meet the estimated average requirement (EAR) of daily magnesium, which is approximately 265 milligrams a day for women and 350 milligrams a day for men. Lifestyle factors like high stress can also increase your daily magnesium needs. 

Every cell in your body contains magnesium and needs this essential mineral to function. Magnesium can help you:

Keep your heart and nervous system healthy

Your heart is a muscle — and like all muscles, it relies on interactions between calcium and magnesium to contract and relax. Calcium stimulates the muscle fibres to shorten and contract, and magnesium blocks calcium to allow fibres to relax. That means magnesium is needed to create your heartbeat and keep your heart healthy. 

Patients who have low serum magnesium levels have a significantly higher chance of dying from coronary heart disease and a higher risk of sudden cardiac death, compared to people who have mid to high magnesium levels. 

Maintain energy levels

Magnesium promotes the enzyme activity involved in energy production. Adenosine triphosphate (ATP), the essential coenzyme involved in metabolism and energy must bind with ionic magnesium to become biologically active.

Build strong bones and teeth

Studies have shown that higher magnesium levels have a positive impact on the activity levels of osteoblasts, which can increase bone tissue formation. You also use magnesium to create the hard enamel of your teeth.

Manage mood

Magnesium plays a key role in regulating brain function and stabilizing your mood. Low serum levels of magnesium have been linked to increased rates of depression.

Symptoms of Low Magnesium Levels

Symptoms of magnesium deficiency include:

  • Nausea and vomiting
  • Shakiness
  • Fatigue, weakness, or lethargy
  • Muscle spasms or cramps
  • Loss of appetite
  • Hallucinations
  • Depression
  • Cold extremities
  • Seizures
  • Ventricular arrhythmias

Magnesium deficiency can also lead to more serious health problems, including:

Many people take magnesium supplements to treat or prevent headaches, especially migraines, which can cause nausea and light sensitivity.

Magnesium supplements can also be used to promote regular bowel movements. Magnesium helps draw water into your intestines and also stimulates the movement of food through your digestive tract. 

If you suffer from digestive issues like heartburn, acid reflux, or stomach upset, a supplement like magnesium malate or magnesium citrate might also be a good choice for you.

Try Natural Calm® Magnesium

Natural Calm Magnesium Citrate Flavours e1640622857389

If you are having trouble sourcing the amount of magnesium you need daily through diet alone, an easily-absorbable supplement like magnesium citrate could be a good fit for you. 

Magnesium citrate (the type we use in Natural Calm) is similar to magnesium malate in many ways, including how it is quickly and easily absorbed at the cellular level.

“Studies on the bioavailability of different magnesium salts consistently demonstrate that organic salts of magnesium (e.g., Mg citrate) have a higher bioavailability than inorganic salts (e.g., Mg oxide) [19]. This finding was also confirmed by a recent study in which both urinary excretion and serum levels of magnesium were significantly higher after single-dose administration of these two supplements in a randomized cross-over study design [20].”

(Nutrients Journal, Predicting and Testing Bioavailability of Magnesium Supplements, July 2019)

Award-winning Natural Calm® is magnesium citrate powder that turns into a delicious, fruit-flavoured tea when dissolved in hot water. (Caffeine-free, of course, but Natural Calm is also free from sugar, artificial sweeteners, and other unhealthy additives.)

Backed by tens of thousands of five-star reviews globally and dozens of supplement awards, Natural Calm can help you meet your magnesium needs.

Natural Calm is available from our online store and from retailers across Canada.

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