Minerals are highly important for every process in the human body. In fact, studies prove that they are needed by the body to perform various functions such as absorb nutrients, strengthen bones, and regulate water balance. An example of these minerals is magnesium malate, a combination of magnesium and malic acid. This article will explore the benefits of magnesium malate and its possible side effects.
Individually, magnesium and malic acid have different health benefits. Magnesium is responsible for stimulating enzyme reactions in the body including digestion of food, breaking down of fatty acids, and transmitting nerve impulses. It also enhances the production of antioxidants that combat free radicals and limit the harm they bring to the body. A healthy intake of magnesium even helps reduce the risks of diabetes and cardiovascular diseases.
Malic acid is a naturally occurring chemical compound responsible for the sour taste in various fruits and vegetables. It’s commonly used as a flavoring agent in sweets, baked goods, apple cider vinegar, wine, and some manufactured noncarbonated beverages. Bartek, the largest producer of malic acid states that the greatest natural source of the chemical is apples, with a composition of around 98%.
Research shows that malic acid boosts athletic performance by enhancing the production of energy in the body. Malic acid is also used in skincare because of its ability to alleviate certain skin problems. A proponent of alternative medicine, Dr. Joseph Mercola reports that malic acid falls under the category of alpha hydroxy acid, which is used as an active ingredient in many beauty products.
As stated above, magnesium malate is formed when magnesium is combined with malic acid. It provides the effects of both magnesium and malic acid, as well as distinct benefits that other forms of magnesium do not offer.
Benefits of Magnesium Malate
Elemental magnesium is not easily absorbed by the body. However, the presence of malic acid in magnesium malate heightens its level of absorption, making it easier for the body to use the mineral in multiple important functions.
Aside from improved absorption which leads to increased potency, magnesium malate offers other promising health benefits.
Treats Fibromyalgia and Chronic Fatigue Syndrome
Studies show that magnesium malate is effective in the treatment of certain diseases related to pain and exhaustion such as fibromyalgia and chronic fatigue syndrome.
According to the Center for Disease Control and Prevention, fibromyalgia is a condition that causes a person to suffer from severe pain. This disease may also affect a person’s daily physical functionality by interfering with emotional stability and causing difficulty to sleep. People suffering from this disease have an extremely low pain tolerance. Statistics show that 2% of the American population has fibromyalgia—that is about four million people in numbers.
Chronic Fatigue Syndrome
This is a long-term disease affecting various systems of the body with symptoms such as extreme pain, nausea, and insomnia. The Institute of Medicine provided statistics in 2015 which show that approximately 800,000 to two million people in the U.S. suffer from chronic fatigue syndrome.
The National Fibromyalgia Association reports that malic acid may be prescribed for fibromyalgia patients to improve their energy levels. Several studies also have findings that naturally creating malic acid is difficult for individuals suffering from this disease. Evidence from a clinical study conducted by The University of Maryland Medical Center, with a sample of 24 fibromyalgia patients suggests that magnesium malate helps relieve symptoms such as muscle tenderness and pain. The symptoms of chronic fatigue syndrome are similar to those of fibromyalgia. Accordingly, research proves that magnesium malate can effectively alleviate symptoms of chronic fatigue syndrome as well when taken for no less than two months.
Every day, individuals are being exposed to toxic metals. For instance, lead is a damaging metal which can cause poisoning. Another harmful heavy metal is aluminum, which, in high amounts can impair the functions of the central nervous system and cause complications such as memory loss. Magnesium malate is able to bind itself to toxic substances. By attaching itself to these metals, magnesium malate renders them useless and expels them from the body before they cause significant harm.
Promotes Healthy Skin
The presence of malic acid in magnesium malate acts as a type of fruity acid that encourages healthy peeling of the skin to promote recovery. Magnesium malate also supports cell renewal, balances the skin’s pH levels, and acts as an exfoliator that removes dead skin cells. It also helps brighten the complexion, retain the skin’s natural moisture, smoothen texture, and lighten scars and blemishes. Scientific evidence also proves that magnesium malate combats noticeable signs of aging such as fine lines and wrinkles. In addition, it has antiseptic properties that help fight bacteria which cause various skin problems such as acne.
Improves Athletic Performance
The malic acid in magnesium malate aids in the production of cellular energy and assists in muscle functions. According to research, taking magnesium malate supplements can heighten productivity and performance levels. One particular study published by the Acta Physiologica Hungarica found that supplementation in sprinters caused an increase in their athletic power and overall performance, including the distance that they ran.
Possible Side Effects
Although magnesium malate is safe for most people, it triggers side effects such as nausea, vomiting, and diarrhea in some individuals. When taken in large doses, magnesium malate is also likely unsafe, especially for children, the elderly, and pregnant and lactating women.
Magnesium malate should also not be taken with blood-thinning medications. Magnesium slows down clotting, thus aggravating bleeding problems and increasing bruising. When taken with anticoagulants, magnesium malate can cause even more serious health concerns such as irregular heart rate and low blood pressure.
As discussed, magnesium malate is a powerhouse of health benefits, with the advantage of being a combination of magnesium and malic acid. However, certain precautionary measures should be taken to ensure your safety, especially when you have specific health conditions. It is suggested that you educate yourself more with important factors such as dosage and ingredients when looking for a suitable brand of magnesium malate. Before starting any supplementation, it’s also highly recommended that you consult a physician.