Magnesium Malate: Benefits, Dosage, and Side Effects

Magnesium malate, the magnesium salt of the malic acid, is a potent mineral supplement.

These two nutrients are amazingly synergistic, both helping to produce energy in the form of ATP – adenosine triphosphate.

Magnesium is an essential mineral with many health benefits, like:

  • aids in the absorption of calcium by the body;
  • helps digest carbohydrates, proteins, and fats;
  • it is a cofactor in more than 300 enzyme systems;
  • boosts the bio-availability of cholesterol and vitamin B6;
  • serves as a building block for DNA and RNA synthesis;
  • improves muscle functioning.

An ongoing magnesium deficiency (an estimated 80% of Americans are deficient in it) can lead to serious symptoms, such as:

  • type 2 diabetes mellitus;
  • osteoporosis;
  • irritability;
  • weakness;
  • calcification of arteries;
  • respiratory issues;
  • anxiety;
  • depression;
  • nausea;
  • dizziness;
  • hormone problems;
  • high blood pressure;
  • muscle cramps;
  • attention deficit hyperactivity disorder (ADHD);
  • tremors;
  • sleep disorders.


Malic acid is an organic substance usually found in fruits but is also synthesized by the body in a series of chemical reactions known as the citric acid cycle (or Krebs cycle).

This substance plays an essential role in: running exercise

  • reversing muscle fatigue following exercise;
  • improving overall muscle performance;
  • improving mental clarity;
  • maintaining oral hygiene by stimulating the production of saliva that will reduce the number of harmful bacteria in your teeth, mouth, and gums;
  • reducing tiredness and poor energy levels.

Moreover, it is an effective metal chelator. A chelating agent is a compound whose molecules can form numerous bonds to a single metal ion.

This actually means that it is able to bind to excessive toxic metals that have accumulated in the body, such as cadmium, lead or aluminum, and inactivate them.

Health Benefits of Magnesium Malate

Aluminum toxicity

This supplement is efficient in depleting unwanted aluminum build-up in your body. Aluminum toxicity can result in speech problems, aching muscles, digestive problems, anemia, colic, sleep problems, lowered liver function, higher anxiety levels, and impaired kidney function.

Sources of aluminum include:

  • antiperspirants;
  • baking powder;
  • cooking utensils;
  • cigarette filters;
  • vaccines;
  • toothpaste;
  • infant formulas.


This supplement has been identified as a potent agent to help relieve constipation. Chronic constipation can affect between 2 and 27 percent of the population.

Symptoms of constipation may include: Skin Tag vs Hemorrhoid – Differences

  • straining during bowel movements;
  • bad breath;
  • heartburn;
  • loss of appetite
  • weight gain;
  • reflux;
  • liver pain;
  • acne;
  • high LDL cholesterol;
  • having a stool that’s hard or lumpy;
  • headaches;
  • hiatal hernia (when the upper part of the stomach bulges through an opening in the diaphragm);
  • nausea;
  • indigestion;
  • hemorrhoids;
  • feeling like you can’t fully empty your bowels.


Fibromyalgia is a chronic disorder associated with general fatigue and widespread pain in the bones and muscles.

Individuals with this long-lasting disorder may also experience:

  • trouble sleeping;
  • fatigue;
  • headaches;
  • sleeping for long periods of time without feeling actually rested;
  • depression;
  • pain or dull aching in the lower abdomen;
  • difficulty paying attention or inability to focus;
  • anxiety.

Low levels of adenosine triphosphate are usually found in patients suffering from this disorder and are believed to play an important role in the mental and physical symptoms of fibromyalgia.

Chronic Fatigue Syndrome

Individuals with CFS – chronic fatigue syndrome – commonly feel so tired that they cannot do even 50 percent of their usual daily activities.

Presently, over 1 million people in the United States are suffering from chronic fatigue syndrome that manifests with a lack of motivation and energy.

More importantly, women are 2-4 times more likely than men to be diagnosed with this condition.

According to a 1991 study at the Medical School, University of Southampton, UK, chronic fatigue syndrome individuals were found to have low magnesium levels that were assumed for a low red blood cell count.


There are over 100 different types of sleep disorders ranging from problems with excessive daytime sleepiness to difficulty sleeping at night. Actually, more than 75% of people in the United States between ages 20 and 59 report having sleeping difficulties.

So, if it hard for you to fall asleep you should use this supplement. The right dose is between 200 and 400 mg per day.


Being constipated means your bowel movements are tough or happen less frequent than normal. Constipation is commonly caused by the slow movement of material through the colon.

According to research, this supplement is a natural laxative effect as well as it has a natural stool softening effect.

Anxiety anxiety stress

Since this mineral has relaxing and calming properties in the body, it regulates the nervous system and may help you cope with emotional stress so as to prevent anxiety and irritability.

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A 2013 study published in “The Journal of Nutrition” found an association between high intakes of magnesium and an improvement in circulating insulin and blood glucose levels

Reduces Menstrual Cramps

Magnesium supplements might be helpful for reducing unpleasant menstrual symptoms in women because of their ability to reduce bloating and water retention.


The recommended daily allowance (RDA) of malic acid ranges from 1,200 mg to 2,800 mg. RDA of magnesium varies by gender and age:

For men:

  • 19-30 years: 400 mg
  • 31-Up: 420 mg

For women:

  • 19-30 years: 310 mg
  • 31-Up: 320 mg


The intestinal absorption of Mg varies depending on how much Mg your body needs. Also, high protein intake can reduce Mg absorption as well as foods rich in trans-fats and food additives.

Alcohol can also have a negative impact on the absorption of Mg. Because Mg and calcium compete for absorption, if you use supplements containing these essential minerals together, then they will compete with each other.

Side Effects (Diarrhea)

Both malic acid and magnesium can cause intestinal problems. In addition, high doses of magnesium can have a laxative effect.

It is suggested to keep the dosage below 500mg per day unless prescribed by a healthcare specialist. Also, if you have heart or kidney problems, check with your healthcare professional before starting using this supplement.

Severe magnesium intoxication, though extremely rare, is manifested by respiratory paralysis and a sharp drop in blood pressure.

The side effects of malic acid supplementation include – swollen skin, itching, nausea, redness, chest pain, constipation, and muscle pain.

However, these adverse effects commonly dissipate after a few days.

Magnesium Malate vs Magnesium Citrate

Magnesium citrate is often used in liquid form as a saline laxative to completely empty the intestines prior to surgery or to treat constipation.

It is the product of Mg combined with citric acid, that has the chemical formula C6H6O7Mg. It contains 11.23 percent magnesium by weight. 

 It is very rapidly absorbed in the digestive tract, however, it does have a stool loosening property.

This supplement is a great choice for people with colon or rectal problems, however, it is unsuitable for people with loose bowel movements.

Magnesium Malate vs Glycinate

Glycine is complexed with Mg to form the amino acid chelate magnesium glycinate. It is one of the most bioavailable and absorbable forms of Mg. A typical tablet will provide about 900 mg of glycine and 100 mg of Mg. hence, try 3 taken an hour before going to sleep.

People suffering from malabsorption conditions, such as – Crohn’s and celiac disease will benefit from this supplement. More importantly, seniors, who are typically prone to a deficiency of this essential mineral, also benefit.


Source Naturals Magnesium Malate is one of the most affordable and absorbable in the market and recommended by healthcare professionals. In addition, find out in the video below what foods are high in Mg.


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