The Health Benefits of Magnesium Malate

Magnesium malate is a combination of magnesium and malic acid. Its many health benefits include reducing inflammation, alleviating depression, and increasing your ability to tolerate exercise. It can be helpful for treating or preventing many health conditions, including:

• Alzheimer's disease
• Type 2 diabetes
• Osteoporosis
• Headache and migraine
• Amyotrophic lateral sclerosis (ALS)
• Fibromyalgia and related conditions

Magnesium and malic acid both have health benefits and can be taken separately. However, studies suggest your body doesn't absorb magnesium well when it's by itself. Binding it to malic acid helps your body use magnesium.

This article looks at the health benefits of magnesium malate, the possible risks, dosages, and what to look for when buying magnesium malate supplements.

What Is Magnesium Malate Good For?

Magnesium and malic acid both have several health benefits. Combining them gives you the benefits of both.

Magnesium

Magnesium is the fourth most plentiful mineral in your body. It plays a role in more than 300 reactions with myriad impacts on your health. These include:

• Producing adenosine triphosphate (ATP), which is the primary form of energy used by your cells
• Making DNA and RNA (genetic material)
• Forming proteins that your body needs for a variety of functions
• Regulating muscle contraction
• Controlling blood pressure
• Insulin use, which affects blood sugar regulation
• Cardiac (heart) excitability
• Contraction and relaxation of blood vessels
• Nerve transmission

Because it's involved in all these important functions, getting enough magnesium may help prevent or treat a wide range of chronic illnesses. These include:

• Neuromuscular conditions: Muscular dystrophies, myopathies (diseases of muscle-fiber dysfunction), amyotrophic lateral sclerosis (ALS), myasthenia gravis, Charcot-Marie-Tooth disease
• Neurological disorders: Alzheimer's disease, Parkinson's disease, epilepsy, stroke
• Mood disorders: Depression
• Cardiac (heart) problems: Arrhythmias (heart-rhythm abnormalities), hypertension (high blood pressure), heart muscle spasms, fatal heart disease
• Metabolic disorders: High cholesterol and triglycerides, problems with vitamin D use and bone health, insulin resistance (pre-diabetes), type 2 diabetes
• Central sensitivity syndromes: Fibromyalgia, myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), anxiety, depression, dysmenorrhea (painful periods), headache, migraine
• Pregnancy complications: Miscarriage, premature labor, eclampsia
• General problems: Poor memory, asthma, seizures, paresthesias (abnormal nerve sensations), osteoporosis, sleep disorders, impaired athletic performance, lowered stress tolerance, lethargy, weakness, irritability, electrolyte imbalances

Research also suggests it can help recovery after a nerve injury.

Malic Acid

Malic acid has far fewer roles in your body but still may help prevent or treat some conditions and bolster certain processes in your body. Malic acid plays a role in:

• Energy production via ATP
• Muscle pain
• Recovery from exercise
• Skin health (when used topically)
• Preventing calcium-oxalate kidney stones

For people who get that type of kidney stone, supplements containing calcium citrate and calcium malate are a source of calcium that doesn't contribute to stone production.

Research has also suggested that it can help your body absorb medications. Because of this, it's often given alongside medicines for liver dysfunction or high levels of ammonia in the blood.

Possible Side Effects

Magnesium can have a laxative effect. High doses of magnesium malate are linked with intestinal problems such as:

• Persistent diarrhea
• Upset stomach
• Vomiting
• Gas and bloating
• Cramping

Malic acid hasn't been researched enough to establish side effects.

Drug Interactions

Some research suggests that magnesium may interact badly with heart medications. Other, unknown interactions are possible.

Be sure to go over your complete list of medications and supplements with your healthcare provider and pharmacist. They can help you identify potential problems.

Contraindications

It's well-established that magnesium can lower blood pressure. You shouldn't take it if you're at risk for hypotension (low blood pressure).

If you're on medication for hypertension (high blood pressure), ask your healthcare provider if magnesium is safe for you. Combining magnesium with your medication may lower your blood pressure too much.

Dosage and Preparation

Magnesium malate supplements are most often taken orally (by mouth) with a meal.

According to the National Institutes of Health (NIH), the recommended daily allowance (RDA) of magnesium, varies by age, gender, and whether you're pregnant or lactating.

No recommended daily allowance has been established for malic acid. Daily dosages of malic acid are generally between 1,200 milligrams (mg) and 2,800 mg.

These dosages are general guidelines. Check with your healthcare provider to see what dosage is right for you based on your health history and current medications.

What to Look For

In the United States, supplements aren't regulated like pharmaceutical products. When buying them, make sure to check the Supplement Facts. That lists the active ingredients per serving plus any added ingredients such as fillers, binders, and flavorings.

Also, look for a seal of approval from a third-party quality testing organization such as:

• ConsumerLab
• U.S. Pharmacopeia
• NSF International

Seals from these organizations don't guarantee safety or effectiveness, but they do mean the product matches what's on the label and is free from dangerous contaminants.

Dietary Sources

You can increase magnesium levels through your diet as well. Foods rich in magnesium include:

• Pumpkin and chia seeds
• Almonds, cashews, and peanuts
• Boiled spinach
• Shredded wheat cereal
• Soymilk
• Black beans
• Edamame
• Peanut butter
• Potatoes
• Rice
• Yogurt
• Oatmeal

You can get malic acid from several fruits and some vegetables. Foods rich in malic acid include:

• Apples
• Cherries
• Strawberries
• Papayas
• Pineapples
• Oranges
• Grapes
• Apricots
• Mangoes
• Plums
• Tomatoes
• Carrots
• Olives
• Peas
• Potatoes
• Corn

Other Forms of Magnesium

The body does not absorb magnesium well on its own, so it's often coupled with other substances to improve absorption when taken as a supplement. Some of these substances offer health benefits of their own, so you may prefer one over the other.

Other types of magnesium supplements to consider include:

Magnesium sulfate is magnesium paired with Epsom salt. This form is the first-line choice for magnesium deficiency used in hospitals. It is used to prevent seizures in pregnant people with eclampsia or pre-eclampsia. It is a strong laxative. It can be used to reduce severe asthma attacks, and to reduce brain damage after traumatic brain injury, stroke, and brain hemorrhage.

Magnesium citrate is magnesium with citric acid. It's one of the most bioavailable forms of magnesium, meaning that it's easiest for the body to absorb. Research shows that magnesium citrate supplementation may reduce the risk of atherosclerosis and possibly help prevent heart attack, stroke, and other cardiovascular events. It also has laxative effects.

Magnesium taurate is magnesium with taurine. This form may be especially beneficial for people who have heart problems or high blood pressure, or are at-risk for them. Research shows it may boost energy levels, help with weight loss, reduce inflammation, treat atherosclerosis, and reduce the severity of neurodegenerative diseases, like Parkinson's and Alzheimer's.

Magnesium oxide is magnesium with oxygen, which combines with water to form magnesium hydroxide. This form is one of the least bioavailable forms, so it's not ideal for people who wish to correct a magnesium deficiency. However, it is a good option for relieving heartburn, indigestion, and constipation. It also has muscle-relaxant effects.

Magnesium glycinate is magnesium with glycine. This highly bioavailable form is less likely to cause diarrhea. Although there is plenty of anecdotal evidence of it being an effective treatment for anxiety and depression, more research is needed.

Summary

Magnesium malate is a combination of magnesium and malic acid. The combination makes it easier for your body to absorb and use magnesium.

Both supplements have important health benefits and are used to treat and prevent myriad conditions, including Alzheimer's disease, diabetes, asthma, fibromyalgia, high blood pressure, and some pregnancy-related problems.

Digestive side effects are possible. Magnesium may interact badly with heart medications.

With this or any supplement, ask your healthcare provider whether it's safe and what dosage is right for you. Look for products that are certified by independent testing organizations. You can also get magnesium and malic acid through certain foods.