Magnesium malate is a dietary supplement that is indicated to increase energy levels, improve physical performance, help control blood sugar levels, reduce chronic pain caused by fibromyalgia and aid in the treatment of osteoporosis.
This supplement contains magnesium, which is essential for glucose metabolism, muscle contractions and strengthening of bones, as well as malic acid, which helps reduce fatigue, weakness and muscle pain.
Magnesium malate is sold in pharmacies and health food stores in the form of capsules. However, there is still no scientific evidence that supports its benefits and, therefore, it should be consumed as advised by your doctor or registered dietitian.
Health benefits
Magnesium malate may be beneficial for:
1. Increasing energy levels
Magnesium malate can help to boost your energy and improve your physical performance, as it is needed for muscle contraction and relaxation. Taking it can help to reduce muscle weakness and fatigue.
2. Managing blood sugar levels
Some studies [1,2] show that supplements that contain magnesium can help reduce blood sugar levels. This can be beneficial for the treatment of diabetes.
Magnesium promotes insulin production and increases insulin sensitivity in the cells, helping to keep glucose levels within normal levels.
It is important to highlight that magnesium malate supplement should not replace treatment with oral hypoglycemic medications or insulin, and that it should be incorporated into a healthy, active lifestyle.
Also recommended: Diabetic Diet: What to Eat & Avoid (with Meal Plan) tuasaude.com/en/diabetic-diet3. Reducing chronic pain
Magnesium malate can help reduce chronic pain, especially pain related to fibromyalgia, as the magnesium present in this supplement has an important function in nerve transmission and muscle contraction.
In addition, some studies [3,4] have shown that a magnesium deficiency can lead to muscle pain, excessive fatigue and trouble sleeping, which are common symptoms of fibromyalgia.
However, more studies are still needed to prove the benefits of using magnesium malate to reduce fibromyalgia symptoms.
4. Treating osteoporosis
The magnesium present in the magnesium malate supplements can be beneficial for bone health and bone strengthening, making it a great addition to an osteoporosis treatment plan.
Magnesium helps to activate vitamin D, which can increase calcium and phosphorus absorption in the gut. These minerals are essential for bone cell growth.
5. Relieving anxiety and depression
Magnesium malate can help to relieve anxiety and depression and improve mood because it plays a role in optimal nerve transmission.
Low magnesium levels are associated with an increased risk for depression and anxiety.
However, magnesium malate supplements should not replace the medication or therapy prescribed by your doctor, psychiatrist or psychologist.
6. Preventing kidney stones
Magnesium malate can help prevent kidney stones that are made-up by calcium oxalate, as it promotes optimal kidneys function and prevents the formation of calcium oxalate crystals.
7. Improving cardiovascular function
The magnesium present in magnesium malate supplements can help improve the functioning of the cardiovascular system, as it promotes vasodilation which helps to lower high blood pressure.
In addition, it has antioxidant properties that help to decrease oxidative stress, reducing the risk of cardiovascular diseases.
Magnesium can also be found in foods like seeds, peanuts, oats, bananas or milk, and in malic acid found in fruits, such as apples or pears. Check-out a complete list of magnesium-rich foods that you can incorporate into your diet.
How to take
Magnesium malate supplements should be taken orally, with doses depending on the amount of active ingredients in the supplement.
For magnesium malate capsules ranging between 200 to 400, the normally recommended dose for adults are one capsule, twice a day, preferably taken with main meals, or as prescribed by a doctor or registered dietitian.
It is important to take magnesium malate as guided by your doctor or RD, as dosing varies depending on your nutritional needs.
Possible side effects
The most common side effects of magnesium malate are nausea, vomiting, diarrhea, stomach pain, excess intestinal gas or low blood pressure.
When taken in doses higher than recommended, it can lead to serious side effects, such as hypotension, kidney failure or arrhythmias.
Does magnesium malate make you gain weight?
Magnesium malate does not cause weight gain, and in some cases, it can even help with weight loss when incorporated into healthy and active lifestyle.
Weight gain while taking magnesium malate may be related to other factors, like taking abnormal doses, not adhering to a healthy diet or exercise plan, or having other health conditions.
Contraindications for use
Magnesium malate should not be taken by children or people who are allergic to any of the components in its formula.
In addition, this supplement should not be used by patients with a history of kidney failure, stomach or intestinal ulcers, or chronic diarrhea.
Magnesium malate should only be taken by pregnant or breastfeeding women if approved your doctor.
Magnesium malate can significantly reduce blood pressure, especially in people who take antihypertensives, therefore your should speak to your doctor before starting this supplement if you take medication for high blood pressure.