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Magnesium is an essential mineral that plays a crucial role in over 300 reactions in the human body. While many individuals are familiar with some forms of magnesium supplements such as magnesium glycinate and magnesium citrate, magnesium malate is less frequently spoken about.
So in today's video, I will be discussing what is magnesium malate?
How does magnesium malate compare to other forms of magnesium?
What are the benefits of supplementing with magnesium malate?
What are the potential side effects of magnesium malate and how to choose the best magnesium malate, supplement, and dosage for you.
Hi, I'm Katie Bailey. I'm a registered dietitian at Flusso Nutrients where we provide supplement education and professional quality supplement options for you to make the world of nutrition supplements a little bit easier to navigate.
As always, be sure to check with your main nutrition literate healthcare provider before starting anything new. As we can't know your full medical history to provide a personalized recommendation.
Without further ado, let's jump into today's topic.
[Video Transcript Below + Supplement Links Discussed In Video]
What is magnesium malate?
So magnesium malate is a compound that is formed by combining magnesium and malic acid. Magnesium, like I mentioned at the start of the video, is an essential mineral that plays a role in energy production, muscle and nerve function, and bone health, just to name a few of its many functions.
Malic acid is an organic compound that's found in fruits such as apples, cherries, and grapes. And malic acid plays an important role in the Krebs cycle, which is an energy producing process in cells.
As a component of this process, it helps to convert the food that we eat into usable energy. So magnesium malate is a supplemental form of magnesium that can be taken in combination with other forms of magnesium or on its own.
How does magnesium malate compare to other forms of magnesium?
So two other popular forms of supplemental magnesium are magnesium glycinate and magnesium citrate.
Magnesium malate is similar to these forms in that it is highly bioavailable, meaning that our body can easily absorb and utilize it. Magnesium glycinate is magnesium that's bound to glycine, which is an amino acid, and it's often recommended for individuals trying to improve sleep, stress and anxiety.
Magnesium citrate is a magnesium that is bound to citric acid, and it's often recommended for individuals struggling with constipation as it has mild laxative effects. The choice between these forms of magnesium comes down to personal preference, specific needs and tolerance. Some individuals may find one form more effective or easier to tolerate than others.
What are the benefits of supplementing with magnesium malate?
So magnesium malate offers a wide range of potential benefits that stem from the essential role that magnesium plays in various processes in the body. So the first thing it can do is it can help to boost our mood and our energy.
So magnesium is essential for energy production as well as it plays a role in the production of serotonin, which is a neurotransmitter that has an impact on our mood. Now, malic acid is also essential for energy production due to its role in the Krebs cycle. So by supplementing with magnesium mallet, it may help to improve energy levels.
The second thing that it can be helpful for is to support muscle and nerve function. So we know that magnesium plays a crucial role in muscle contraction and relaxation, and it can be helpful in alleviating muscle cramps and spasms and soreness.
Magnesium malate may also help with chronic muscle pain and fatigue. Some studies show that deficiencies in magnesium are associated with muscle pain and fatigue. This is why some individuals find that magnesium is beneficial in conditions like fibromyalgia and chronic fatigue syndrome.
Another thing that it can support is our heart health. So we know that magnesium plays a role in maintaining healthy blood pressure and helps to regulate our heart rhythm.
And then lastly, improving sleep. Magnesium helps to regulate the body's sleep wake cycle and can really help with muscle relaxation and calming down the body.
What are the potential side effects of magnesium malate?
While magnesium malate is generally considered well tolerated, there are some potential side effects, especially when taken at higher dosages. Some individuals may experience mild digestive discomfort like loose stools, abdominal cramping and nausea, and there is a chance that magnesium malate interacts with certain medications like antibiotics or blood pressure medications, which is why it's important to check with a healthcare provider before starting anything new. And if you have any kidney or heart conditions, it is also advised that you check with your doctor first, how to choose the best magnesium malate, supplement and dosage for you.
So magnesium malate is available in various different forms, including capsules, tablets, and powders. So choose the form that works best for you. Powders can be really helpful for those really needing to adjust their dosage, and it makes it a lot easier when they need a really small dose. And it's also great because it can be added to beverages and drinks pretty easily.
Now, some people may not like the taste or the texture of powders, therefore the capsules or the tablets would be a better option for them. When picking a magnesium malate supplement, just like you would with any other supplement, you want to choose a supplement from a reputable brand that does third-party testing for pur potency and quality.
Make sure to look at all the ingredients on the label before purchasing as many supplements contain additional ingredients, some that are beneficial for things like absorption, but others may be unnecessary, including things like additives or allergens.
You also want to make sure to check the dosage to make sure that it is the right dosage for you or the appropriate dosage for you. And if you're not sure what dosage you should be taking, you want to make sure to check with a professional. But generally, typical dosages range from 200 to 400 milligrams per day taken with food, and it's always advised to start at a low dose and increase as tolerated. You want to make sure to look at all ingredients on the label before purchasing as many supplements contain other ingredients that may be beneficial for absorption, but also some that are unnecessary like additives or allergens.
You also want to make sure to check the dosage to make sure the dosage is appropriate for you, and if you're not sure what that is, it's advised to check with a professional. The recommended dosage can vary based on individual needs and health conditions, but a typical dose is usually 200 milligrams to 400 milligrams per day taken with food, and it's always advised to start at a low dose and increase as tolerated.
To wrap up our topic for today,
Magnesium malate is a highly bioavailable option for magnesium supplementation and many individuals have suboptimal magnesium levels and therefore supplementation can be really beneficial. The malate form in particular can be especially beneficial for those struggling with fatigue as magnesium and malic acid both play a role in energy production.
If you're interested in trying magnesium malate, I'll have a quality supplement linked below in the description box.
That's it for today's video. If you liked this video, please hit the like button and subscribe for more nutrition videos. Let us know in the comments if you've ever tried magnesium malate before or if you have any questions.
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Thank you for watching. I'll see you next time. Bye.
Check out the high-quality supplements we discussed in this video - links below for your convenience!
1) Magnesium Malate by Designs for Health: create an account here, then search the name "Magnesium Malate by Designs for Health" - https://us.fullscript.com/welcome/flussonutrients
2) ALL PROFESSIONAL QUALITY SUPPLEMENTS: https://flussonutrients.nutridyn.com & https://us.fullscript.com/welcome/flussonutrients