magnesium malate benefits dr axe

Another name for this type is hydroxide, which is the ingredient in milk of magnesia that is taken for heartburn symptoms. Low levels of magnesium may contribute to migraines, and some studies have found that supplementation could even reduce migraine frequency. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Cleveland Clinic is a non-profit academic medical center. This is magnesium combined with citric acid. The potential health benefits of magnesium malate include the following: 1. Another is magnesium malate, which is a supplement that combines this acid with magnesium. Therefore, its important to ensure you eat plenty of nutrient-dense, magnesium-rich foods that boost your daily intake. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Some of the main functions of magnesium include: The kidneys primarily control levels of magnesium within the body and excrete magnesium into the urine each day, which is one reason why urinary excretion is reduced when magnesium and other electrolyte statuses are low. Related: What Is Magnesium Chloride? Some research suggests that this malic acid magnesium combination may help people suffering withfibromyalgia. Malic acid also helps increase energy levels by participating in the citric acid cycle (also known as the Krebs cycle), a process that generates energy in cells by metabolizing carbohydrates, proteins and fatty acids to create adenosine triphosphate. Its also produced in living organisms during the Krebs cycle (which is also called the citric acid cycle). Getting enough of this nutrient is especially important for pregnant women and people who struggle with anemia. Low levels have been linked to several conditions, such as Alzheimers, heart disease and diabetes. The good news is that many people find magnesium glycinate to be one of the most easily tolerated forms of magnesium. Magnesium helps regulate heart rhythm and may lower the risk of heart disease, according to research published in Nutrients. Nutritional Benefits & How to Grow Them, 18 Keto Snacks: Full of Healthy Fats + Delicious, Top 5 Benefits of Taro Root (Plus How to Add It to Your Diet), The Major Benefits of the Mediterranean Diet (Plus How to Follow It), Supporting growth and development in babies and children, Supporting proper function of nerves, muscles, and tissue, Moving stools through the intestine and preventing constipation, Magnesium also makes the process of photosynthesis possible by helping to form chlorophyll, the chemical that allows plants to capture sunlight and turn it into energy, 1418 years: 410 milligrams for men; 360 milligramsfor women, 1930 years: 400 milligrams for men; 310 milligrams for women, Adults 31 years and older: 420 milligrams for men; 320 milligrams for women, Women who are breastfeeding: 310320 milligrams. Consuming malic acid in food is generally regarded as safe and doesnt cause any unwanted malic acid side effects. A studypublished in theAmerican Journal of Clinical Nutritionlooked at the effects of magnesium on performance in 124 elderly women. The Health Benefits of Magnesium Malate. Some of the best choices include dark leafy greens like spinach, beans, avocado and almonds. As you can see, malic acid structure is composed of carbon, hydrogen and oxygen. As an organic compound, you can find malic acid in things that you likely eat often, such asapples. Fascinatingly, some research has even found that it could be as effective as antidepressants in treating depression. Magnesium threonate has a high level of absorbability/bioavailability since it can penetrate the mitochondrial membrane. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. While consuming too many fruits containing this acid can certainly raise blood sugar, this organic acid is not known for causing increased glucose levels. Its also a good idea to split doses, taking some in the morning and some at night, which can help with absorption. In general, if you consumetoo much of anything containing added malic acid, it may irritate your mouth. Now, lets take a look at potential malic acid benefits. Most of these foods also contain beneficial antioxidants and phytonutrients that can help keep free radical damage under control. In the case of deficiency, a person may need to take a higher magnesium dosage for a certain period of time. Research shows that magnesium supplementation has been successfully used to reduce signs of depression and may be useful as adjuvant therapy. Because of how magnesium orotate helps your heart and helps produce energy, it's popular among competitive athletes and fitness enthusiasts, but it may also aid people with heart disease. Keep in mind that potassium is another important electrolyte for heart health and circulation because it increases the excretion of sodium through the urine. Magnesium is both an essential mineral and electrolyte. 9 Benefits of Taking Magnesium Taurate 1. It forces your heart to work harder, which can put a strain on the heart muscle and eventually lead to heart disease. There are many forms of magnesium on the market, and research has shown that magnesium malate (along with magnesium citrate) are among the most easily absorbable forms of this essential mineral. Low magnesium levels usually don't cause symptoms. Heres a bit more about the many roles and benefits that this electrolyte has. Premenstrual syndrome, or PMS, is a group of symptoms that occurs in women one to two weeks before menstruation. Ancient Nutrients Magnesium. This complex complex organic chemical provides cellular energy for all living organisms on earth. Discuss with your healthcare provider whether testing and supplementation are right for you. However, like any supplement, it can cause side effects or interact with certain medications, so its important to speak to your health care provider to rule out potential interactions and determine the best dosage for your needs. Discontinue use of a product containing this acid if you experience any unwanted side effects. Magnesium is actually the least abundant serum electrolyte in the body, but its still extremely important for your metabolism, enzyme function,energyproduction and much more. Astudy published in the journalDiabetes Carefound that oral magnesium supplementation improved insulin sensitivity and reduced blood sugar levels in diabetic patients with low magnesium levels. Our team aims to be not only thorough with its research, but also objective and unbiased. It's also a key metabolite in every cell in the body.In fact, malic acid plays a critical role in energy production and synthesis of ATP the body's batteries that store metabolic energy. One study published inMagnesium Researchcompared the effects of magnesium supplementation with an antidepressant medication and found that magnesium supplements were equally effective in the treatment of depression. Often found in fruits and vegetables particularly apples and pears malic acid is responsible for tart flavours.. The absorption rate and bioavailability of magnesium supplements differ depending on the kind. The body uses it for energy production, which is why some people take it as a supplement for health concerns like chronic fatigue and fibromyalgia. Thats because the body loses stores of magnesium every day from normal functions, such as muscle movement, heartbeat and hormone production. Improves Oral Health Some research demonstrates that this acid can improve symptoms of xerostomia (the fancy name for dry mouth) by stimulating saliva production in the mouth. Our team aims to be not only thorough with its research, but also objective and unbiased. Extremely high doses can lead to a magnesium overdose and symptoms of toxicity. Magnesium Malate can interfere with some medications including diuretics, antibiotics, and bisphosphonates. are clickable links to these studies. Its much more common to find and use oral magnesium supplements vs. intravenous supplements. This is why its best to get magnesium or other nutrients from food sources, as foods naturally contain other important balancing nutrients. There are few risks associated with magnesium supplementation, but if you experience a laxative effect or symptoms like diarrhea, nausea or cramping, you may be taking too much magnesium. Research shows that magnesium supplementation has been successfully used to reduce signs of depression and may be useful as adjuvant therapy. Symptoms and conditions tied to low intake of this electrolyte include: Unfortunately, its possible to have a magnesium deficiency even with a healthy diet. Supports energy production: Malic acid is a key factor in the body's production of energy. Magnesium malate is a dietary supplement that combines the essential mineral magnesium and malic acid, an organic compound thats found in fruits and vegetables. In one study, participants who took supplements experienced reduced insomnia severity, increased sleep time and decreased amount of time needed to fall asleep. Potentialmagnesium glycinate side effects may include diarrhea, cramping and digestive upset. 1. Following Dr. Mercola's belief in providing the best quality products, this product is Gluten free, GMO free, Soy Free. Dosage and Preparation (Plus Food Sources), Daniel Fast: Benefits for Your Spiritual, Emotional and Physical Health, 15 Fermented Foods for a Healthy Gut and Overall Health, 9 Proven Black Seed Oil Benefits that Boost Your Health, L-Glutamine Benefits Leaky Gut & Metabolism, Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, Apple Cider Vinegar Benefits for Weight Loss, Skin Health, Cholesterol & More, What Are Microgreens? Twelve potential health benefits of magnesium malate include: Reduces blood pressure: Taking magnesium helps reduce blood pressure. About 99 percent of your bodys total magnesium is stored in your bones, muscles and soft tissues, while only about 1 percent is concentrated in the blood. Magnesium glycinate is usually taken in doses between 250 to 350 milligrams per day, but you may need more or less depending on your symptoms and health status. Another studypublished in theJournal of Womens Healthshowed that 200 milligrams of magnesium daily helped reduce the severity of several PMS symptoms, including weight gain, swelling, bloating and breast tenderness. Magnesium benefits include include involved in over 300 biochemical functions in the body, such as regulating heartbeat rhythms and helping neurotransmitter functions, which is why hypomagnesemia (another name for magnesium deficiency) is something you really want to avoid. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.