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What is Magnesium Malate? Does it have benefits?
Magnesium is an essential mineral that plays a crucial role in nearly every aspect of health.
While it is found naturally in various foods, many people take supplements to help to increase their intake.
However, determining which magnesium supplement to take can complex, as many different kinds available.
This article concentrates on a supplement is called magnesium malate, including its potential benefits, side effects, and dosage recommendations.
What is Magnesium malate?
Magnesium malate is a compound makes by combining magnesium with malic acid.
Malic acid finds in many fruits and responsible for their tart taste.
Magnesium malate believing to better absorption than the other forms of magnesium supplements.
One study in rats comparing several magnesium supplements and found that magnesium malate provides the most bioavailable magnesium.
It means more magnesium absorb and available for use when the rats were giving magnesium malate than other types of supplements.
For this reason, magnesium malate uses to treat many different conditions that magnesium is thought to help, like migraines, chronic pain, and depression.
Research shows that most adults in the United States consuming less magnesium than is recommended.
One will take magnesium malate to help increase the intake of magnesium. It will help to prevent magnesium deficiency if one is not getting enough in the food.
So many people also use magnesium supplements to help to prevent or treat headaches and migraines. A recurring headache that changes in fact and causes side effects like nausea and sensitivity to light.
Magnesium malate will also use to help promote regular bowel movements. It will act as a laxative, drawing water into the intestines and stimulating food activity through the digestive region.
It even acts as a natural antacid—a type of medication using to treat heartburn and relieve stomach upset.
The Potential Benefits
Most of the studies have demonstrated the potential benefits of magnesium.
At the same time, not all are focus on magnesium malate, the same benefits likely to apply. Yet, more research on magnesium malate is explicitly needed.
Here some of the benefits that will connect with magnesium malate.
May increase mood
Magnesium has using to treat depression since the 1920s.
Interestingly, one study in 8,894 adults finds that deficient magnesium intake was associated with a higher risk of depression.
Some research has found that takes magnesium will help to prevent depression and increase mood.
For example, one study for 23 older adults with diabetes and low magnesium find that taking 450 mg of magnesium. Every day for 12 weeks improves symptoms of depression as effectively as an antidepressant.
Another review of 27 studies showing that a higher magnesium intake was linked to decreased symptoms of depression, suggesting that taking oral supplements could help improve mental health.
May improve blood sugar control.
Studies show that a higher magnesium intake may be associated with a lower risk of type 2 diabetes.
Taking magnesium supplements will also help to improve blood sugar control and insulin sensitivity.
Insulin is the hormone responsible for transport sugar from the bloodstream into the tissues. Increasing insulin sensitivity will help the body use this important hormone more efficiently to keep the blood sugar levels in check.
One extensive review of 18 studies shows that magnesium supplements reduce blood sugar levels in people with diabetes. It also increases insulin sensitivity in people at risk of developing diabetes.
Another 3-month study found that 71 children with type 1 diabetes took 300 mg of magnesium oxide daily. Their levels of hemoglobin A1c decreasing by 22%. It is a marker of long-term blood sugar control.
May increase the exercise’s performance Magnesium playing a central role in muscle function, energy production, oxygen absorption, and electrolyte balance, all-important in movement.
Several studies show that taking magnesium supplements will increase physical performance.
One animal study found that magnesium improves exercise performance.
It increases the availability of energy for cells and helps to clear out lactate from the muscles. Lactate will build up with exercise and contributing to muscle soreness.
A 4-week study on 25 volleyball players showing that taking 350 mg of magnesium daily reduce lactate production has improved the performance of jumps and arm swings.
What’s more, malic acid has also studied its ability to promote muscle recovery and reduce fatigue in endurance athletes.
It will help to decrease chronic pain.
Fibromyalgia is a chronic condition, causes muscle pain and tenderness throughout the body.
Some research suggests magnesium malate will help to reduce its symptoms.
One study in 80 women has that blood levels of magnesium tend to lower in those with fibromyalgia.
When the women take 300 mg of magnesium citrate each day for eight weeks, the symptoms and the number of tender points they experience decreasing effectiveness compare with a control group.
A two-month study in 24 people with fibromyalgia found that taking 3 to 6 tablets. Containing each 50 mg of magnesium and 200 mg of malic acid twice reduces pain and tenderness.
However, other research has produced conflicting results—one recent review of 11 studies ending that magnesium. Malic acid has less to no effecting on symptoms of fibromyalgia.
The Potential side effects
The most common side effects of magnesium malate are nausea, diarrhea, and stomach cramps, especially when taken in high amounts.
Doses over 5,000 mg each day have also showing to cause toxicity. It will cause severe symptoms like low blood pressure, facial flushing, muscle weakness, and heart problems.
It will also interfere with certain medications, like diuretics, antibiotics, and bisphosphonates—the type of medication used to prevent bone loss.
Therefore, if one is taking any of these medications or has any other underlying health conditions, it is best to talk to the healthcare provider before taking supplements.
The amount of magnesium one should need per day changes by age and gender.
The following table shows the recommending daily allowance (RDA) of magnesium for infants, children, and adults.
Most people will meet their needs for magnesium by eating magnesium-rich foods like avocados, green leafy vegetables, nuts, seeds, legumes, and whole grains.
However, if one cannot meet the needs due to dietary restrictions or specific health problems, taking magnesium malate will beneficial.
Most studies have found that doses of 300 to 450 mg of magnesium each day will benefit health.
Generally, most supplements contain 100 to 500 mg of magnesium.
Preferably, start with a low dose and work the way up to assess the tolerance.
It is also best to take magnesium malate with meals to help reduce the risk of adverse side effects, like diarrhea and digestive issues.
The bottom line
Magnesium malate is a joint dietary supplement that combines magnesium and malic acid.
It will link to several health benefits, like improved Mood, Blood sugar control, Exercise performance, and Chronic pain.
When using in combination with a healthy diet high in magnesium-rich foods, magnesium malate will help increase the intake of this vital mineral and deliver several health benefits.
So, it is essential information on the topic of Magnesium malate.
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