Magnesium is one of the most essential minerals for the functioning of our body. It participates in hundreds of biochemical reactions, from energy production to nervous system regulation. Among the various forms of magnesium available, magnesium malate stands out for its high absorption and the specific benefits it offers. But what makes this form of magnesium so special? Let’s explore together!
What is magnesium Malate?
Magnesium malate is a combination of magnesium with malic acid, a substance naturally found in fruits such as apples and pears. This combination enhances the bioavailability of the mineral and amplifies its effects on the body.
Malic acid is known for its role in energy production in the mitochondria, helping to combat fatigue and improve physical and mental performance.
Main Benefits of Magnesium Malate
1. Boosts Energy and Fights Fatigue
Magnesium is essential for the production of ATP (adenosine triphosphate), the primary energy source of cells. Since dimagnesium malate contains malic acid, it has an even greater impact on energy production and can be especially beneficial for people suffering from chronic fatigue and fibromyalgia.
Studies show that supplementation with malic acid and magnesium significantly improves symptoms of chronic fatigue and fibromyalgia, such as muscle pain and lack of energy (Abraham & Flechas, 1992)*.
2. Reduces Stress and Anxiety
Magnesium is fundamental for nervous system regulation. It helps lower cortisol levels (the stress hormone) and increases serotonin production, promoting feelings of relaxation and well-being.
Studies indicate that individuals with low magnesium levels have a higher risk of developing depression and anxiety (Boyle, Lawton & Dye, 2017)*.
3. Supports Muscle Health and Reduces Cramps
Supplementation with dimagnesium malate is highly recommended for athletes or individuals who frequently suffer from cramps and muscle pain. Magnesium aids in muscle relaxation, preventing spasms and cramps, while malic acid improves oxygenation and muscle recovery.
4. Promotes Bone Health
Magnesium is essential for calcium absorption in the bones, helping to prevent osteoporosis and other bone diseases. Magnesium deficiency can lead to lower bone density and an increased risk of fractures .
5. Improves Sleep Quality
If you have trouble sleeping, dimagnesium malate can be a great ally. It helps relax the nervous system and regulates neurotransmitters that induce sleep, such as GABA. People with insomnia often have low magnesium levels.
Indications and Contraindications of Magnesium Malate
Indications
Magnesium malate is recommended for:
- People with chronic fatigue and fibromyalgia;
- Athletes and those who engage in physical activity;
- Individuals with high anxiety and stress levels;
- Those who have difficulty sleeping;
- People with osteoporosis or at risk of bone diseases;
- Those suffering from frequent cramps and muscle pain.
Contraindications
Despite its benefits, dimagnesium malate may not be suitable for everyone. Individuals with severe kidney disease should avoid supplementation without medical supervision, as magnesium excretion may be compromised.
How to Supplement Magnesium Malate and Best Time to Take It
The recommended dose varies, but most supplements suggest 200 to 400 mg per day.
Best Time to Take It
- For relaxation and improved sleep: before bedtime.
- For energy boost: in the morning or before meals.
- For muscle recovery: after exercise.
Are there natural sources of Magnesium Malate?
There is no specific food source of magnesium malate, but you can obtain magnesium and malic acid from foods such as:
- Nuts and seeds (almonds, cashews, pumpkin seeds);
- Dark green vegetables (spinach, kale);
- Fruits (apples, pears, bananas);
- Legumes (beans, lentils);
- Whole grains (oats, quinoa).
Conclusion: Is it really necessary to supplement magnesium dimalate??
Given its numerous benefits, magnesium malate stands out as one of the best forms of magnesium supplementation. It not only boosts energy and muscle health but also contributes to mental well-being, sleep quality, and bone strength. If you’re looking for more vitality and well-being, this supplement can be an excellent addition to your routine!
Before starting any supplementation, consult a healthcare professional to determine the best dosage for your needs.
Learn more about magnesium and all its types and indications in our article Magnesium – what is it used for and how many types are there?
See also: Magnesium glycinate and bisglycinate – is there a difference? and Benefits of magnesium for fibromyalgia
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*References:
Here are the links to the scientific studies mentioned in the article:
Abraham & Flechas, 1992: This study investigated the use of magnesium and malic acid in the treatment of fibromyalgia and chronic fatigue. You can access the study summary through this link: click here.
Boyle, Lawton & Dye, 2017: This study looked at the relationship between magnesium levels and depression and anxiety. The full article is available at: click here.