What Is Magnesium Malate and Its Key Health Benefits?

Magnesium is one of the most important minerals that is involved in over 300 biochemical processes in human bodies having an essential role in the proper function of muscles, nerves and heart. Basically, there are a lot of benefits of magnesium as it plays an important role in nearly every aspect of your health. It contributes to energy production, regulates blood pressure, maintains bone health and many others. A balanced diet should ensure the daily necessary intake, but magnesium deficiency is quite common especially among people who are stressed, have a diet low in nutrients or have certain medical conditions. While you can easily find it in a variety of foods, the kind of people mentioned previously might need to take supplements in order to increase their intake. However, to find out which kind of magnesium supplement to take can be challenging because there are many different types available such as magnesium malate, magnesium citrate and so on. Keep on reading to find the key aspects about magnesium.

What Is Magnesium Malate?

One of the most common available types of magnesium is Magnesium Malate. It is a type of magnesium that combines mineral magnesium with malic acid which is a natural compound that you can easily find in fruits, especially apples. This combination is appreciated for its high bioavailability and for its role in supporting energy production at the cellular level.

Then, there is malic acid which is an organic acid involved directly in the Krebs cycle, which many may know is the essential process through which the body converts nutrients into energy. And when this organic acid is combined with magnesium, it can contribute to a more efficient absorption and a much more beneficial effect over energy levels.

This might seem a little complicated but basically magnesium malate is a combination between mineral magnesium and malic acid that boosts the energy levels. Therefore, the magnesium malate is considered a gentler form on the digestive system compared to other types of magnesium and is often chosen by people who experience chronic fatigue, muscle pain or lack of energy. It is also preferred because it does not have a strong laxative effect unlike other forms such as magnesium citrate.

Over the past few years, it gained a lot of popularity because it has both the energy support provided by malic acid and the general benefits of magnesium such as muscle relaxation, nervous system support and fatigue reduction. This way, this type of magnesium is usually used as an energy booster and for muscular recovery.

Healthline also mentions ‘Magnesium malate is a compound made by combining magnesium with malic acid. Malic acid is found in many fruits and is responsible for their tart taste. Magnesium malate is believed to be better absorbed than other forms of magnesium supplements. One study in rats compared several magnesium supplements and found that magnesium malate provided the most bioavailable magnesium. That means more magnesium was absorbed and available for use when the rats were given magnesium malate, compared with other types of supplements. For this reason, magnesium malate is used to treat many different conditions that magnesium is thought to help, including migraines, chronic pain, and depression.’

Specific Benefits of Magnesium (Malate)

As mentioned before, there are a lot of benefits of magnesium, but this form specifically is well-known for its benefits when it comes to boosting energy levels and reducing the tiredness state of mind. Because of the malic acid that is involved in energy production at the cellular level, this form of magnesium can help improve vitality and physical endurance therefore being useful for people experiencing exhaustion or an intense lifestyle.

Another benefit can be the fact that it has a huge potential in helping manage chronic stress and tiredness. Even though you cannot name it a 100% efficient treatment by itself, this form of magnesium can sustain the energy processes of the human body and can reduce the feeling that you are constantly tired, with fatigue and low energy levels. But you cannot take one supplement today and expect the results by tomorrow, you must use it constantly in adequate and recommended doses for it to actually make a change.

Besides, this magnesium contributes a lot in proper functioning of the muscular system by helping to prevent cramps and relax muscles after exercise. Unlike other forms such as magnesium citrate, this one has a reduced laxative effect which makes it better tolerated on a digestive level. But yes, if you have digestive problems, magnesium can also help this one, but the citrate one, not the malate. This is why it is important to make an informed decision when starting to take supplements with magnesium, because each one might vary on results.

Natural Magnesium Sources

If you are not a fan of supplements, that is completely fine because this section is dedicated to natural ways to get your magnesium intake. Therefore, magnesium can be naturally obtained from a variety of ailments and a balanced diet represents the best method to ensure the daily recommended magnesium intake. The richest sources include nuts and seeds such as almonds, pumpkin seeds and sunflower seeds. Green vegetables especially spinach and kale also contain significant amounts of magnesium due to their chlorophyll. Other important sources include whole grains, legumes, avocados and dark chocolate.

Health Direct also mentions ‘Most people get all the magnesium they need from food. In general, magnesium can be found in both plant and animal foods. Some good sources of magnesium are leafy green vegetables, such as spinach, legumes, nuts and seeds, whole grains, seafood, meat such as chicken and beef. Mineral, tap and bottled waters can also contain magnesium. The amount of magnesium they contain depends on the brand.’

Conclusion

In conclusion, there are a lot of benefits of magnesium, regardless of the form you choose. But it is very important to choose the one that helps with the exact problem that you face. Magnesium malate can be your best ally when it comes to both boosting your energy levels and muscle recovery. For optimal results, it is recommended to take as directed and ideally consult a specialist before use, especially in case of existing conditions.