In today’s world of processed and fast foods, diets are robbed of getting the proper magnesium levels. Micro-flora, parasites and candida all consume magnesium making it very easy to become deficient in this extremely important mineral. With all of the magnesium consumers you have inside your body, every bit of magnesium you get you have to fight to use. If you have a lot of bacteria in your body you can lose the battle to utilize the magnesium you manage to get through foods and this can leave your health in jeopardy.
One way to tip the odds in your favor is to take a good magnesium supplement. Certain types of magnesium are better absorbed than others so it is important that you get the right type and right form for the best benefits to your health. The most commonly seen forms of magnesium include:
- Magnesium Malate
- Magnesium Glycinate
- Magnesium Taurate
- Magnesium Threonate
- Magnesium Citrate
This guide focuses on Magnesium Malate. We will help provide a better understanding of what this form of magnesium is and how it can benefit your body and health.
Recognizing a Magnesium Deficiency
There are several things that can affect your magnesium levels and cause a deficiency. Some deficiencies are just temporary and due to illness. The causes below will give you something to watch out for in regards to your health.
- Kidney disease
- High thyroid hormone levels
- Irritable bowel syndrome
- Ulcerative colitis
- Taking too many diuretics
- Excessive sweating
- Drinking too much soda, coffee or alcohol
- Too much salt
- Heavy menstrual periods
- Too much stress.
All of these causes can lead to a magnesium deficiency. If you have any of the symptoms below, you will want to contact your doctor so you can discuss your magnesium needs.
- You are irritable
- You feel anxious and agitated
- Sleep is difficult and disrupted
- Vomiting and nausea
- Low blood pressure
- Poor nail growth
What is Magnesium Malate?
Magnesium Malate is a combination of Malic Acid and Magnesium. Magnesium Malate helps your body produce energy during anaerobic and aerobic activities. It is vital for the health of your kidneys, heart and bones. When combined, this supplement can provide you with an array of benefits that will improve your health.
Magnesium is found in a lot of different supplements, foods and natural formations. There are over 300 enzyme processes in the body that magnesium is responsible for monitoring and ensuring that they are working properly. We have listed many of these processes below:
- Helping bones form
- Regulates blood pressure
- Ensures healthy nerve function
- Regulates protein synthesis
- Aids in the repair and synthesis of RNA and DNA
- Helps with the production of antioxidants
- Helps the body utilize calcium and magnesium
This is just a few of the important ways that magnesium helps your body. Because of all these processes it is responsible for, it’s very easy to understand why a deficiency could cause so many problems.
Most people have about 25 grams of magnesium inside their body at any one point in time. Most of this magnesium is founds in soft tissues like cartilage and inside your bones as well. This only leaves about 1% in the blood. This small amount that is left is used in all the enzymatic and cellular processes so even a small drop can have huge consequences that lead to many health issues if you don’t get it fixed immediately. The RDA for magnesium is 310mg for women and 400mg for men. This is the least amount of magnesium your body can get away with and still function the right way. Using a good magnesium malate supplement ensures that you don’t drop below these levels that have been recommended.
How Magnesium Malate Works
The combination of malic acid and magnesium has been shown through clinical studies to energize the muscle cells and soothe them as well. Most cells in your body have malic acid, a fruit acid that is all natural, and is a very important part of many enzymes that are crucial to energy production and ATP synthesis. This is why when your magnesium is low; you may feel exhausted all the time.
Benefits of Taking Magnesium Malate
There are many benefits you will have when you take a good quality magnesium malate supplement. We have listed many of the benefits you will see and notice when you ensure that your magnesium levels are correct.
- Bind toxic metals and take away their damage
- Helps give skin a youthful appearance
- Supports overall muscle performance
- Regulates blood pressure
- Makes sure of healthy nerve function
- Promotes saliva production (controls oral bacteria)
- Produces energy and maintains healthy energy levels
- Reduces heartburn related symptoms
- Can relieve constipation
- Treats cluster headaches
- Treats migraine headaches
- Helps with pain due to fibromyalgia
- Increase HDL levels
- Decrease LDL levels
- Maintains bone health
- Controls stomach acid
- Assists bowel health via the digestive and intestinal tracts
With all of these benefits and more, you can see how important it is to ensure that you are getting the right amount of magnesium in your system. It is available in many foods like whole grains, vegetables, and nuts but in light of how most people tend to not eat properly, hoping you get the right amount through food can be counterproductive.
While it is important not to have a magnesium deficiency, you don’t want to overdose on it either. You should not take more than 350mg of magnesium malate per day. Taking more than the recommended amount can result in confusion, low blood pressure and in some more serious situations can cause death.
Optimal Magnesium Levels
Having the right levels of magnesium in your system is the key to having a healthy body and system. While too little is bad, so is too much so it is important that you recognize the signs of a magnesium overdose. These include:
- Excessive urinating
Accidental magnesium overdoses are very unlikely. It is a very safe supplement for you to take with little to no side effects to worry about when it is taken properly. You certainly can’t get it through the food you eat which is why you want to monitor how much of the supplement you are taking and do not take any more than the recommended dosage.
Bioavailability of Magnesium
There are many different forms of magnesium. Different forms of this important mineral can be present in different types. The different types of magnesium available help you address different needs your body may have. Each type of magnesium form has a different area that it excels in helping. One of the things that you want to pay attention to is the bio-availability of the form of magnesium you are considering taking.
Bio-availability is your body’s ability to utilize the supplement you are taking. A reason to take magnesium malate supplements rather than just trying to get the mineral through foods is because when you get your magnesium from food, you don’t get access to it all. If, however, you take 1 gram of magnesium in a supplement form, your body will have access to the whole 1 gram amount rather than having to battle for a tiny amount.
Magnesium Malate Side Effects
Magnesium Malate supplements have very little incidence of side effects in almost all cases of those who take it. If you have kidneys that are having issues, you may find that they have trouble eliminating the excess amounts of magnesium your body doesn’t need. This is considered a renal condition and people with this condition are almost always under the care of a doctor.
Normal kidneys will filter out any excess magnesium through urinating. If you have too much magnesium, it can cause diarrhea. This is the body’s natural response and is nothing to worry about unless diarrhea symptoms persist. You may also feel really tired when you have too much magnesium in your system.
There are certain medications and drugs that magnesium can have adverse interactions with. These include antibiotics, diuretics, hormone replacement therapy meds, insulin, and antacids. If you are on any types of these medications, you will need to take to your doctor to see how best to add a magnesium supplement to your daily plan. Most often, magnesium will affect the absorption of medications which is why it is so important to check this out with your doctor.
If you are taking antibiotics then your magnesium supplements can reduce the absorption rate of certain antibiotics like quinolone, nitrofurantoin and tetracycline. In the cases where these types of antibiotics are being taken your magnesium supplement should be taken 2 hours after you take the medicine or 1 hour before to avoid any interactions. Some examples of tetracycline and quinolone antibiotics are Cipro, Minocin, Avelox, Sumycin and others.
There are also problems that can arise for people who are taking calcium channel blockers and blood pressure meds. Magnesium can cause an increase in adverse effects including fluid retention, dizziness or nausea that can be caused when taking the calcium channel blockers. Some examples of channel blockers include Cardizem, Calan, Norvasc and Plendil.
Other medications that may require adjustments either in medication or the amount of magnesium you are taking include medication for diabetes, loop diuretics, hormone replacement therapy meds and Fluoroquinones. In the case of diuretics, magnesium levels can be lowered by taking them so the doctor may recommend taking additional magnesium to compensate for the lower levels.
If you are taking Fluoroquinones, you should take them at least 4 hours before you take any magnesium.
During menopause, magnesium levels have been shown to decrease but HRT can prevent the loss of magnesium which can affect the amount or need of supplementation.
With any and all medications including the ones here, it is important that you are under the care of a doctor so you can prevent a deficiency or overdose.
Why take Magnesium?
There are several things magnesium is used to treat. Let’s take a look at the list to see if there is use in your own life to help situations that you are not happy with.
- Asthma – Studies have shown that low levels of magnesium are associated with asthma.
- Depression – Magnesium levels that are not in the right range will have reduced serotonin levels. Antidepressants have been reported to raise the magnesium in the brain. One study even showed that magnesium was just as effective in treating depression for those who have diabetes.
- Diabetes – Those who have type 2 diabetes in many cases have low magnesium levels. A clinical study was done with more than 2000 people; found getting more magnesium could protect people from getting diabetes.
- Fibromyalgia – There are studies being done that have shown early results of magnesium malate can help those with fibromyalgia not have so much tenderness and pain when the supplement was taken for at least two months.
- High Blood Pressure – A large clinical study that was conducted found that a higher amount of magnesium may reduce high blood pressure in women.
- Migraine Headaches – Taking a good quality magnesium supplement can prevent migraine headaches. Other headache effects include shortening the duration you have a migraine and lower the amount of medication you need to take to get relief.
- Osteoporosis – Magnesium is one of the minerals that are really important in not getting osteoporosis. You can help prevent this problem by getting plenty of magnesium, Vitamin D and Calcium.
- Preeclampsia – This is a condition that affects pregnant women in the third trimester. Magnesium is given to pregnant women to prevent seizures and other problems that are associated with this problem. Magnesium sulfate is also given to pregnant women who are in danger of or in pre-term labor.
- PMS – There have been some studies that show that magnesium supplements can help to relieve the symptoms of PMS including bloating, Insomnia, weight gain, tenderness in the breasts and leg swelling.
- Restless Leg Syndrome – Otherwise known as RLS, Magnesium has been shown to help with insomnia that can be caused by RLS. This is a disorder that causes uncomfortable feelings in the legs such as jerking and twitching. These symptoms get worse while lying down or sitting.
- Colorectal Cancer – There have been some preliminary studies done that are showing evidence that higher levels of dietary magnesium are connected to lower chances of tumors in the colon. This is a new area that is being studied but scientists are saying that eating magnesium rich foods could be another route to look into when it comes to cancer prevention methods.
- Hearing loss related to noise – there has been evidence to suggest that adding magnesium supplements to your diet can result in the prevention of permanent or temporary loss of hearing that is caused by exceptionally loud noises.
- Heart Failure or Arrhythmia – Magnesium is an important part of a healthy heart. There is research and studies that have been done that show a possible connection between lower risks of heart disease in men who had an increased intake of magnesium. In women, the connection showed a lower risk of sudden cardiac attack with higher levels of dietary magnesium. Magnesium can help you maintain normal rhythms of the heart. So much so that sometimes doctors are giving it through IVs to reduce the change of irregular heartbeat or atrial fibrillation. The results of these studies are so promising that doctors may choose magnesium to be an added part of the treatment. Magnesium works hand in hand with calcium at specific levels to make sure the heart is operating the way it should. If you have a history of heart problems be sure to discuss magnesium with your doctor. They will decide if a magnesium supplement is the right addition to your treatment. You shouldn’t take it unsupervised though due to the seriousness of the condition.
Magnesium is one of the most critical nutrients to the health of the human body. Insufficient amounts can cause major health problems so it is important to make sure you are getting what you need. It is a very safe compound with little side effects and can be a very important part of treating diabetes, heart attacks, depression and more. With magnesium deficiency being so prevalent you could gain a lot by taking a good magnesium malate supplement.
When you are shopping around for a good quality supplement it is important to consider several things to ensure that you are purchasing a supplement that is of good quality and from a reputable manufacturer.
It is not expensive to purchase magnesium. Just make sure that you check with your doctor before you add a supplement to your diet so you add the right one and take the right amount to keep the benefits and avoid any overdosing.
With all of the body processes that magnesium helps with, you can see why it is important to take a good quality supplement if you are not getting all you need from foods. Most people’s diets are sadly lacking in the right nutrients