We know what magnesium is and why it’s so important for our bodies. However, magnesium malate seems to be growing in popularity as an effective form of magnesium. But why would we need another form of magnesium?
What is magnesium malate?
Magnesium malate is a mineral supplement that provides all of the benefits of magnesium, but it also boosts the effectiveness of magnesium by allowing your body to absorb and benefit from it in a shorter period of time.
It is a compound made of magnesium and malic acid, which is a common substance found in living organisms and that occurs naturally in our food.
For instance, malic acid is what makes many fruits and wines taste tart or sour. Combining magnesium with malic acid to form magnesium malate serves to increase the absorbability of magnesium, which can help to improve the effectiveness of this important mineral.
There are actually several types of magnesium compounds in addition to magnesium malate. Magnesium citrate and magnesium oxide are also very popular forms of magnesium.
However, many people feel that magnesium malate is the most effective form due to its ability to help our bodies quickly absorb more magnesium.
What does magnesium malate do for you?
Even though you may not have heard of magnesium malate in the past, the magnesium malate benefits are significant. This compound amplifies the health benefits that we receive from magnesium.
Magnesium is a macromineral that is essential to human life. It is required for a multitude of biochemical processes within the body, including metabolizing our food into energy and sustaining our cell health.
It also aids in a wide variety of other functions, including managing blood sugar, lowering blood pressure, reducing inflammation, fighting depression, and much more.
Malic acid is a naturally-occurring substance that aids in converting carbohydrates into energy.
It promotes healthy skin by reducing signs of aging, treating acne, promoting flexibility and elasticity, unclogging pores, and breaking down the accumulation of dead cells in your skin.
It has also been found to boost physical performance, prevent kidney stones from crystallizing, and help alleviate pain and tenderness in people with fibromyalgia.
As it has grown in popularity, malic acid is now often added to mouthwash, lozenges, effervescent powders, toothpaste, and other tooth-cleaning agents.
By combining magnesium with malic acid, our bodies get the best of both worlds. This makes magnesium malate one of the most effective forms of magnesium and one of the most important supplements for our bodies.
Magnesium malate is often used to treat gastrointestinal problems, including nausea, heartburn, and upset stomach. It also acts as a natural laxative to draw more water into your intestines and keep your insides clean.
Magnesium malate has been used to treat headaches, chronic fatigue and fibromyalgia, which is a disorder characterized by widespread musculoskeletal pain and fatigue.
Magnesium malate, along with regular exercise, is considered to be an effective natural, alternative to the prescription medications used to treat this debilitating condition.
What is the difference between magnesium and magnesium malate?
Magnesium occurs naturally in plants and soil, and it’s important that we have enough of it in our bodies at all times, but sometimes that can be a challenge.
Our bodies don’t absorb magnesium very well naturally, so other elements are sometimes added to magnesium to help our bodies absorb them more quickly.
One of those elements is malic acid. Malic acid is a naturally-occurring substance that is commonly found in food.
The acidic nature of malic acid helps the Magnesium break down more quickly so that our body can absorb it more efficiently before it is excreted with our body fluids.
How much magnesium malate should I take?
The National Institutes of Health (NIH) in the United States recommends a daily magnesium intake of at least 320 milligrams for women over the age of 30 and 420 milligrams for men over the age of 30.
Malic acid is usually taken in doses of 1,200 – 2,500 milligrams per day. However, certain people may need to increase their daily intake due to diabetes, alcohol dependency, risk of osteoporosis, and other risk factors.
Just be careful not to take too much magnesium, as it is a laxative. Taking too much of this laxative will certainly have a negative impact on your day due to frequent trips to the restroom.
Talk to your doctor to determine the amount of magnesium malate that is right for you.
How long does it take for magnesium malate to work?
The time it takes for magnesium malate to work varies from person to person. For example, some people report experiencing improvement in their pain levels within just a few hours.
However, other people report improvements after about four to six weeks.
Magnesium malate may not be an overnight solution to your health care needs. However, if taken consistently, you should expect to see improvements in your pain levels, energy levels, and stress levels.
The improvements can be life-altering over the course of a few months, so it is certainly worth the wait.
Are there any side effects?
Although magnesium malate is generally safe, there can be certain side effects when magnesium is taken in high dosages.
For example, you may experience stomach cramps and nausea if you take too much.
Extremely high doses can also lead to more serious complications, such as low blood pressure, muscle weakness, and cardiovascular issues.
Be careful when taking malic acid if you spend long periods of time in the sun. Some people have reported increased skin sensitivity to the sunlight when taking malic acid, so be sure to use sunscreen when you’re basking in the sun.
Other people have reported skin irritation, itching, redness, and other skin issues that should be monitored carefully.
Some people have even reported that magnesium malate may interfere with certain medications, including antibiotics.
Therefore, you should closely monitor your magnesium malate intake to make sure that you are taking the correct dosage. It is recommended that you take magnesium malate with meals to reduce the chance that you will experience side effects.