Magnesium Malate – You Won’t Believe What This Tiny Thing Can Do!

It is an established fact that many of us do not get adequate nutrition from our diets. With magnesium deficiency becoming a common problem on the planet, natural magnesium malate is likely to have a revolutionary impact on your health and well-being!

By Polly Tlg ~

In this article, we will cover what magnesium malate is, why magnesium is crucial for good health, which type is the best and why. Magnesium malate benefits, side effects, natural sources and dosage are also discussed.

WHAT IS MAGNESIUM MALATE?

Magnesium malate is a form of magnesium where magnesium is bound to malate – aka the salt of malic acid.

Malic acid is an organic acid found throughout nature that is produced by all living organisms, including us. Our cells produce malic acid in the form of malate for cellular respiration and the production of energy. Malate is used to transport vital nutrients in and out of the mitochondria, using what is known as the ‘malate shuttle.’ Inside the mitochondria, these nutrients in turn are broken down to form ATP (Adenosine Triphosphate), the energy molecule.

There are also two forms of malic acid, of which L-malic acid is the organic form found inside our bodies. Many plants, animals and bacteria make L-malate and L-malic acid. In nature, it contributes to the tart taste of unripe apples, rhubarb and some fermented foods.

WHY MAGNESIUM MALATE IS IMPORTANT FOR HEALTH

Magnesium malate is one of the best consumable forms of magnesium, an essential trace mineral necessary for health.

Being the fourth most important essential nutrient for us, Magnesium plays an active role in more than 300 chemical reactions in the body!

All our tissues benefit from magnesium. This trace mineral is required for cells to operate properly. Most metabolic reactions and bodily processes take place due to the influence of this metal, including:

• Accelerating the passage of intestinal fluids
• Allowing cells to make proper use of nutrients
• Bone development
• Controlling blood sugar levels
• Maintaining healthy blood pressure
• Muscle, heart and nerve function
• Protein and antioxidant synthesis
• Regulating body temperature
• The relaxation of smooth muscles

Most importantly, it is a major contributor to the process of creating energy, synthesizing DNA and keeping our immune system strong. In order to keep your body running smoothly, it is necessary to eat a magnesium-rich diet.

For the best outcomes, one should consume natural forms of magnesium that have a high bioavailability, such as magnesium L-malate.

Magnesium Malate Benefits: 18 Ways That Magnesium Will Improve Your Health

The following magnesium malate benefits also apply to magnesium in general – however, due to its higher bioavailability, greater benefit is likely to be gained from using magnesium malate over other forms of magnesium.

1. A BLISSFUL NIGHT’S SLUMBER

With a lack of Magnesium, the hormone Melatonin – which is responsible for the regulation of sleep – does not perform its function correctly; and as a result, you may not sleep well or may take longer to fall asleep. Using magnesium malate for sleep may especially help this process, as it has been shown in some research to reach the brain.³

2. OPTIMAL BONE INTEGRITY AND DENTAL HEALTH

3. STRONG, WELL-DEVELOPED MUSCLES

Magnesium helps our body synthesize a special growth factor that affects the growth and development of muscle fibers. In sports research, it was revealed that magnesium helped to improve strength performance of athletes⁶, allowing them to bear an increased load of up to ±12lbs (5.5kg)!

4. PREVENTS CRAMPS

An insufficient amount of magnesium in your diet will lead to increased cramping, which magnesium malate can help to prevent. Taking an Epsom salt bath (which contains magnesium as well) may also provide relief.

5. IMPROVES ENERGY PRODUCTION

Both magnesium and malate are known to play an active role in producing energy in the mitochondria at a cellular level. Mitochondria are like a battery pack, providing our whole body with energy through each of our cells individually.

If we don’t consume enough magnesium in our diets, the mitochondria battle to produce energy⁷. Malate, on the other hand, may speed up energy production, as shown in the mitochondria of rats ⁹.

https://www.youtube.com/watch?v=oHTVkZzGtTU

Since magnesium malate has such a high bioavailability, it will help both of these substances to quickly enter our cells and help to balance energy production.

6. GOOD MOOD AND POSSIBLY LESS DEPRESSION

Magnesium is involved in the synthesis of all our hormones, including Serotonin and Dopamine which are responsible for making us feel good. Without it, we would be incapable of feeling happy!

There is also a plausible link between magnesium deficiency and depression*, along with personality changes, apathy, mood swings and more¹⁰. In a case study conducted on 126 adults, magnesium supplementation helped to resolve mild to moderate depression with results after just 2 weeks¹¹.

While magnesium deficiency is not the only cause for depression, a magnesium supplement is a quick way to rule out magnesium deficiency.

7. HELPS WITH STRESS

Magnesium plays a special role in keeping our nervous system stable, which enables us to withstand stress. Deficiency of magnesium in the body may induce heightened stress levels¹², anxiety, and fatigue; all of which may negatively affect your working ability throughout the day.

When looking at the way magnesium interacts with our bodies, it appears to increase neurotransmitters that block stress, such as norepinephrine, and decrease ones that cause it, such as adrenaline and cortisol¹³. These stress chemicals are also implicated in chronic stress and anxiety.

Furthermore, plenty of research suggests that magnesium may well be effective for some in the treatment of anxiety, as it appears to help alleviate the symptoms of stress

8. DECREASES INFLAMMATION

Magnesium is required to maintain a stable calcium balance in the body. There is research to suggest that high levels of bodily calcium causes inflammation, where magnesium would bring balance back to this ratio¹⁵.

A deficiency in magnesium is associated with low-grade inflammation too and may be a risk factor for several inflammatory diseases like fibromyalgia and arthritis*.

You also need magnesium to produce bodily antioxidants like glutathione and absorb dietary nutrients like Vitamin C¹⁶. Both our bodily and dietary antioxidants help to lower inflammation in the body and keep our immune systems strong.

9. BOOSTS SKIN HEALTH AND VITALITY

Magnesium has been shown to directly benefit the health and appearance of skin in clinical trials testing Dead sea salts and Epsom salts, both of which are incredibly high in magnesium. Bathing in these magnesium salts proved to enhance skin hydration, skin barrier function and reduce dry, flay skin^17 18.

Besides these benefits, this mineral is able to improve skin conditions in many other ways:

• By improving the quality of sleep, which will definitely improve both your health and skin condition. Our body drains toxins during deep sleep and also uses the time to regenerate bodily tissues, such as the skin.
• Magnesium may regulate the body’s cortisol levels, which would decrease the severity of acne in some cases, since cortisol appears to directly correlate with acne formation ¹⁹.
• The production of antioxidants in the body accelerates when there is an increased amount of magnesium present, which wards off inflammation ²⁰, skin damage and breakouts.

In order to reap the benefits of magnesium on the skin, you can use magnesium soap or take an epsom salt bath. These methods easily cover the skin with the beneficial mineral, sending it directly into the bloodstream.

10. POSSIBLY PROMOTES HAIR GROWTH

11. IMPROVED VASCULAR AND HEART HEALTH

Magnesium is essential to both the functioning of all our blood vessels and the heart, including the electrical impulses that guide our heart beat. Without magnesium, we would not be able to regenerate our veins and arteries²². A deficiency in it may result in lesser heart function and vascular problems²³.

Research has suggested that magnesium supplementation may provide protection against cardiovascular disease²⁴, atherosclerosis, inflammation, endothelial dysfunction, platelet aggregation and vascular calcification²⁵²⁶(stiffening of the arteries). It also may improve on the risk factors for heart disease and blood vessel problems, such as fat and glucose metabolism²⁷, especially when magnesium supplementation is placed together with a health lifestyle and a balanced diet.

In multiple studies, adequate magnesium intake was associated with a 30% lower risk of gaining cardiovascular disease and a 22% lower risk of acquiring ischemic heart disease²⁸.

Magnesium is not the only factor that plays a role in the progression of heart disease and vascular dysfunction, but for optimal health, we need to ensure we are getting in adequate amounts of it.

12. MAY STABILIZE BLOOD PRESSURE

13. CLEARING OUT TOXINS

Magnesium stimulates intestinal peristalsis as well as softens stools by accumulating water in our intestinal tract, which not only helps to prevent constipation but also naturally helps to get rid of toxins.

14. ENZYME PRODUCTION AND FUNCTION

Magnesium is required for the normal function of enzymes, which are necessary for numerous chemical reactions. Without Magnesium, our body would not be able to synthesize a single enzyme. Insufficient levels of magnesium will affect the production and function of enzymes, which will have far reaching effects on all the chemical processes inside our body, including metabolism and hormone production.

15. EASES BREATHING AND MAY HELP WITH ASTHMA

Magnesium effectively relaxes the bronchial muscles and helps to regulate breathing. Magnesium deficiency is associated with those who have moderate to severe asthma³³and prescribing a magnesium supplement in conjunction with treatment has helped to reduce inflammation and open the airways in both adults and children³³.

16. CONTROLLING BLOOD SUGAR LEVELS AND POSSIBLY PREVENTING DIABETES

In healthy individuals, magnesium plays an extensive role in our metabolism of sugar. Magnesium deficiency is associated with diabetes, insulin resistance, erratic blood sugar levels and metabolic syndrome³⁴.

When supplementation on this trace mineral was administered to those with diabetes and prediabetes³⁵, the results suggest that it controls blood sugar levels, raises ‘good’ HDL cholesterol, improved factors of metabolism, and decreased insulin sensitivity³⁶. There is also a known link between magnesium intake and a reduced incidence of diabetes type 2³⁷.

Furthermore, magnesium malate (if made from L-malic acid) contributes to breaking down sugars in the body by removing products that inhibit glycolysis or sugar break down³⁸.

17. MAY ENHANCE REPRODUCTIVE HEALTH

Magnesium plays a key role in the female reproductive system. If a woman manages to maintain a good level of magnesium, she may be able to significantly reduce unwanted symptoms of PMS, including swelling, headaches, irritability, mood, and fatigue³⁹.

Pregnant women are particularly vulnerable to magnesium deficiency. In order to ensure a successful gestation period, it is essential for the soon-to-be mother to have a healthy level of magnesium. This mineral is essential for the full growth and development of the fetus, protein synthesis, and tissue construction. Magnesium deficiency may also be associated with birth defects⁴⁰.

18. MAY PREVENT THE RISK OF CANCER

In a long-term study involving 66 806 men and women between the ages of 50 and 76, it was tested to see if magnesium supplementation made a difference on lowering the risk of pancreatic cancer⁴¹. After 6.8 years, it was reported that out of all 66 806 participants, only 151 developed pancreatic cancer. It was also recorded that for every 100mg of magnesium taken, the risk of developing pancreatic cancer decreased by 24%. These results also appeared to be independent of age, gender, body type or the use of other pharmaceuticals.

While this was only used to assess the risk of pancreatic cancer*, it suggests that magnesium supplementation may help to prevent the risk of developing cancer and opens the doors for new research in this field.

SUBCLINICAL MAGNESIUM DEFICIENCY IS BECOMING A WORLDWIDE EPIDEMIC

Clinical magnesium deficiency is rather rare in healthy individuals as our kidneys protect against drastic magnesium loss, however, subclinical magnesium deficiency is rampant. This means that magnesium levels are inadequate but not low enough to cause the most severe symptoms of magnesium deficiency. This is usually the result of not getting adequate amounts of nutrition in our diets.

Growing scientific evidence shows that consuming enough food alone is no guarantee of getting all the trace mineralswe really need⁴². Many popular diets of today have failed to provide us with a complete range of essential elements. This makes sense when one understands that current farming practices treat the soil poorly, depleting it of many crucial components. The end result is food that contains far less of the vital nutrients that we need for optimal health.

Moreover, the absorption of magnesium has been hampered for many people due to modern food preferences and lifestyle trends.

In the last couple of decades, all these underlying factors have come together to form a series of world health problems⁴³ largely induced by trace mineral inadequacy.

For instance, PhD, Dr James J DiNicolantonio highlights the role of Magnesium in the prevention of Cardiovascular disease, which is sweeping the world by storm, including even the most developed countries:

…the vast majority of people in modern societies are at risk for magnesium deficiency. Certain individuals will need to supplement with magnesium, especially if trying to obtain an optimal magnesium status to prevent chronic disease. Subclinical magnesium deficiency increases the risk of numerous types of cardiovascular disease, costs nations around the world an incalculable amount of healthcare costs and suffering, and should be considered a public health crisis.

The list goes on as current research has began to link magnesium insufficiency with many more chronic diseases, such as Alzheimer’s Disease, chronic fatigue syndrome, type 2 diabetes, hypertension, migraines and even ADD/ADHD*.

In light of this, people should be taking nutrition a lot more seriously, especially with regard to such vital trace minerals like magnesium.

TESTING FOR MAGNESIUM DEFICIENCY

Another point to note about magnesium is that it is often only tested for using blood tests. However, a mere 1% of all bodily magnesium levels are found in the blood at any given point and magnesium levels usually differ from tissue to tissue⁴⁴. In other words, you would have to test muscle tissue, bone tissue, spinal fluid and more to get an accurate picture of whether somebody was magnesium deficient or not.

Challenges for Magnesium

Magnesium insufficiency can be caused by many scenarios. Here are the most common:

• Alcohol abuse
• Excessive sweating
• Exposure to chemicals
• Diarrhea
• Hot climate
• Metabolic diseases
• Pharmaceutical medications
• Physical exertion
• Pregnancy
• Stress
• Unbalanced diets
• Vomiting

The effects of magnesium inadequacy do not need to be risked when the solution could be a simple supplement, change in diet or both.

THE FOOD & LIFESTYLE ENEMIES OF MAGNESIUM

Your diet and lifestyle can affect your health dramatically. Here are some common factors preventing the body from absorbing magnesium:

• Alcohol
• Artificial flavorings
• Fast food
• Food additives and processing
• Pharmaceutical medications
• Stress
• Sugary snacks
• Too much coffee or caffeine

HOW TO MAKE UP FOR THE MISSING MAGNESIUM WITH MAGNESIUM MALATE

Since the food we eat has a reduced amount of trace minerals, it is a good idea to consider using a good magnesium supplement, of which magnesium malate is one of the best options. Let’s take a closer look at why.

MAGNESIUM MALATE VS OTHER MAGNESIUM SUPPLEMENTS

Going about consuming chunks of magnesium metal will not solve magnesium insufficiency, but will probably induce heavy metal toxicity. Trace metals are not found this way naturally in our food and we are not made to absorb them like that at all!

This is why all mineral supplements are generally available in a salt form to make them easier for our bodies to ingest. There are many different salts that are used to create mineral supplements, including:

• Acetyl Taurate
• Aspartate
• Carbonate
• Citrate
• Glycinate
• Malate
• Orotate
• Threonate

However, even though many of these same salts can be found inside our bodies in trace amounts, not all of them will help with the absorption of magnesium or other trace minerals in our bodies. In fact, there is some research that suggests that many of these salts (barring L-malate, citrate, acetyl taurate and threonate) have negative health effects, such as causing inflammation or even destroying nerve cells!

To give you an idea of where magnesium malate stands, we have compared it against two of the above magnesium supplements: citrate and glycinate.

Magnesium Malate vs Citrate

Even though citrate also forms a part of our body’s natural processes, magnesium malate has a far greater bioavailability than magnesium citrate⁴⁷. Since less magnesium citrate gets absorbed by the body, more of it travels in the gut which will contribute to inducing a laxative effect. By comparison, you will absorb more of the magnesium from the malate version, meaning you will need less of it for the same benefit without the laxative effect.

Magnesium Malate vs Glycinate

Just like magnesium citrate, magnesium glycinate is not as bioavailable as magnesium malate. However, the portion of magnesium glycinate that is absorbed may not be such a good thing.

Glycinate is the salt form of Glycine, which activates our NMDA receptors⁴⁸, much like aspartate or aspartame⁴⁹.

NMDA receptors lie on our neurons and largely control our perception of pain, pain intensity and neuroplasticity (the ability of new neural connections to form). When NMDA receptors are over stimulated, it causes too much potassium to leave the neurons which ultimately results in the neuron bursting open and dying off. Some research shows that we also have NMDA receptors in our gut neurons and that over-stimulation of these may cause severe abdominal pain⁵⁰, especially in those with colitis.

The Difference Between Synthetic & Natural Magnesium Malate

Any magnesium malate you can buy in a pharmacy is likely not to be the same as the magnesium malate found in nature. Synthetic magnesium malate is made using a composite of both D-malic acid (synthetic) and L-malic acid (natural) to form DL-malic acid, which then gets converted to DL-malate.

While all the research is highly appealing on the bioavailability of magnesium malate made from DL-malic acid, DL-malic acid and especially synthetic D-malic acid both come with some adverse side effects, such as skin irritation. Check the section below on magnesium malate side effects for more information.

Shilajit: An Amazing Natural Magnesium Malate Supplement

Shilajit is an all-natural mineral-rich substance that is made over millions of years from decomposing plant matter subjected to high amounts of pressure inside the Earth. It is collected from very high altitudes in mountains such as the Himalayas.

For these reasons, we believe that Shilajit is the best magnesium malate supplement available.

Natural Dietary Sources of Magnesium Malate

Aside from Shilajit, magnesium malate is rarely found in this joint form in nature. Instead, you can find malate, L-malic acid and magnesium as separate compounds in most plants.

LEAFY GREEN VEGETABLES & EDIBLE ALGAE

The leaves of a plant will contain an abundance of both malate and magnesium, as malate is necessary for respiration and magnesium forms the center of the Chlorophyll molecule. Thus, all green leafy vegetables and edible algae will contain both magnesium and malate. Examples include:

• Spinach
• Kale
• Rhubarb
• Beet and carrot greens
• All herbs such as basil, rosemary, thyme, etc
• Green tea and other tea leaves
• Chlorella
• Spirulina
• Ecklonia Cava

L-malic acid can be found in sour tasting fruits as well as being a by-product in some algae.

KOMBUCHA & FERMENTED FOODS

Magnesium Malate Dosage

The recommended dietary allowance for magnesium per day is between 400-420mg for men and 360-320mg for women, depending on your age.

Since we do get some magnesium in our diets, there is a set tolerable upper limit for magnesium supplements that maxes out at 350mg. You can usually take a magnesium supplement at any time of the day, regardless of whether you’ve eaten or not. Many people prefer to take it before going to sleep as it helps them to relax before bedtime.

If using Shilajit, one only needs 100-150mg to get a balanced amount of all essential trace minerals!

WHO SHOULDN’T TAKE MAGNESIUM MALATE?

Magnesium malate and magnesium supplements in general are contraindicated for anyone who has severe kidney problems, such as kidney failure. When the kidneys fail to excrete magnesium, this can lead to a dangerous buildup in the body and result in toxicity.

If you are taking potassium-sparing diuretics, your magnesium excretion will also be reduced, therefore it is not advised to take a supplement.

Leave at least a 2 hour gap between taking a magnesium supplement and the following drugs, or magnesium may interfere with their efficacy:

• Antibiotics
• Biphosphonates
• Proton pump inhibitors

MAGNESIUM MALATE SIDE EFFECTS

Even though magnesium malate has been established as safe for supplemental purposes, the synthetic form of malic acid has been shown to produce some side effects.

In both animal and human studies, it was revealed that DL-malic acid will cause both skin and eye irritation. In cosmetic preparations, it was shown to cause allergic skin reactions⁵⁴ and in high enough doses, research revealed that it may destroy skin cells⁵⁵.

In terms of synthetic magnesium malate, the magnesium portion would assist your body to some degree in producing antioxidants to help protect against any internal irritation it may produce.

However, it’s still better to be safe and opt for a natural source of magnesium malate, such as Shilajit. L-malate and L-malic acid have not been documented to exude the same side effects, with research suggesting that they may have favorable benefits, such as cardioprotection and boosting cellular energy.

OVERDOSING ON MAGNESIUM

Magnesium itself has a potent laxative effect and is able to soften up stools, especially in combination with Vitamin C and potassium. Too much magnesium can bring on diarrhea and stomach cramps.

However, out of all the forms of magnesium available, magnesium oxide produces the strongest laxative effect as only 4% of it is absorbed by the body with the rest being able to flush out your intestinal tract⁵⁶. Other forms of magnesium known to do this are magnesium carbonate, chloride and gluconate. Magnesium malate has one of the least laxative effects because your body absorbs most of it.

Aside from this laxative effect, magnesium has no recorded adverse side effects unless you exceed the daily tolerable upper limit by more than 14 times! Overdosing to this extent (<5000mg) will prevent the kidneys from excreting magnesium and thus cause magnesium toxicity.

Symptoms of magnesium toxicity can result in:

• Cardiac arrest
• Depression
• Difficulty breathing
• Extremely low blood pressure
• Hypotension
• Inadequate bowel movements
• Irregular heartbeat
• Lethargy
• Muscle weakness
• Nausea and vomiting
• Urine retention

In Conclusion

Magnesium needs to be a staple part of the foods we consume together with a healthy balance of calcium. Since many people appear to be getting insufficient amounts of these essential trace minerals from their diets, the need for nutritional supplementation is on the rise.

Natural forms of magnesium malate are ideal for boosting your energy levels and promoting nutritional equilibrium in the body; however, synthetic magnesium malate may be less effective due to possible gut irritation.

This is the reason why we recommend balancing your diet naturally with the power of Shilajit and more green, magnesium-rich foods.

Source: https://www.purehimalayanshilajit.com

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