magnesium malate benefits dr axe

This cycle includes the metabolism of carbohydrates, proteins and fatty acids to create adenosine triphosphate, more commonly known as simply ATP. You can take magnesium supplements orally or even get intravenous magnesium. Our team aims to be not only thorough with its research, but also objective and unbiased. Studies indicate that magnesium helps regulate blood sugar levels and improve insulin sensitivity, making it beneficial for people with diabetes. So, how much magnesium should you take per day? For thelong-distance runners, there was a significant increase in how much distance they covered. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. However, if possible, try to use food-based supplements in these cases, or be aware of how nutrients such as calcium and magnesium work together and how certain dosages and intakes can interact with one another. If you take a medication for high blood pressure or a muscle relaxant, talk to your doctor before taking any supplement as it may alter the effects of these medications. For those who do not get enough magnesium, taking more may: improve sleep . 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. Magnesium Malate can interfere with some medications including diuretics, antibiotics, and bisphosphonates. More research is needed to investigate the bioavailability of magnesium malate and acetyl taurate compounds and . Athletes sometimes use magnesium oilto increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation. Some of the best choices include dark leafy greens like spinach, beans, avocado and almonds. Magnesium is an essential mineral thats very important for many aspects of health, since its involved in hundreds of bodily functions, including: Considering that magnesium glycinate is one of the most bioavailable forms of magnesium, its a smart way to reverse a deficiency in this mineral. 1 It can be helpful for treating or preventing many health conditions, including: Alzheimer's disease Type 2 diabetes Osteoporosis Headache and migraine Having adequate levels is important for maintaining normal blood pressure and heartbeat rhythms, protecting against issues like hypertension and arrhythmia (irregular heartbeats). This can make blood test results misleading when it comes to determining a magnesium deficiency. That said, magnesium can be taken at any time that is most convenient and easiest to stick with. It Supports Heart Health. The recommended dosage of magnesium malate can vary depending on the individual and health condition, but most studies include doses that range between 200400 milligrams per day. Otherwise, a daily magnesium supplement should be safe as long as you dont notice any symptoms like diarrhea. This acid is also commonly added tobeverages, including like powdered iced tea and fruit-flavored drinks. Besides eating plenty of magnesium-rich foods, be sure to include some of the other best foods for athletesin your diet to enhance physical performance even more. Theres evidence suggesting that higher magnesium intake can benefit blood sugar levels and may help prevent insulin resistance and type 2 diabetes. This means it tends to be better utilized by the body than other forms that are excreted more easily. As an organic compound, you can find malic acid in things that you likely eat often, such asapples. Why do people turn to magnesium glycinate for anxiety? Its also a good idea to split doses, taking some in the morning and some at night, which can help with absorption. Usually types that dissolve in liquid are better absorbed in the gut than less soluble forms. In other words, the daily upper intake level for magnesium is about 350 to 400 mg/day for anyone over 8 years old. It consists of the mineral magnesium bound to the amino acid glycine. When applied to the skin, it may cause skin or eye irritation. Coming from the root word magnes, magnesium is one of the most crucial minerals for the body. Another name for this type is hydroxide, which is the ingredient in milk of magnesia that is taken for heartburn symptoms. Magnesium is needed for every cell function from the gut to the brain, so it's no wonder that it affects so many systems. According to the National Institutes of Health, below are the current recommended daily allowances for magnesium: How can you raise your magnesium levels quickly? Migraines are a type of headache disorder characterized bymigraine symptomslike nausea, sensitivity to light and sound, and a severe throbbing pain. In fact, of an apples total acid content, over 90 percent is malic acid. It can also cause heart rhythm abnormalities. Magnesium citrate. Note that the numbers in parentheses (1, 2, etc.) Magnesium citrate may have a laxative effect in some cases when taken in high doses, but is otherwise safe to use for improving digestion and preventing constipation. Strong bones: Approximately 60 percent of the magnesium in your body resides in your bones, primarily as crystals that impart bone strength. It's a heavy-hitter list that includes heart rhythm, muscle contractions, blood pressure control, bone health and creating energy. Its many health benefits include being anti-inflammatory, alleviating depression, and increasing your ability to tolerate exercise. 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. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) Taking it as a supplement or medicine is not recommended for pregnant or nursing women. The best way is to eat foods that are high in magnesium (greens, nuts, seeds, beans, etc.) $25.46 $29.95 (You save $4.49) Designed to fill the gaps in the modern diet, this magnesium supplement is expertly formulated with real food sources and optimized for absorption. Its involved in the regulation of cellular stress and activity, which means people experiencing lots of stress may benefit from getting more. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. The experts highlighted some of the benefits the mineral has below. Research is ongoing regarding the effects it may have in the treatment of chronic pain, epilepsy, Alzheimers, Parkinsons and stroke, but what we know is that it seems to act as a low-risk adjunct treatment among those with mood issues and cognitive diseases. Discontinue use of a product containing this acid if you experience any unwanted side effects. Citrulline malate is a mix of citrulline and DL-malate, a compound that may help turn food into energy. If you struggle with PMS symptoms like anxiety, fatigue, cramps and headaches, then consider trying magnesium glycinate. Different forms of magnesium supplements are better suited to treat different symptoms, based on how they are absorbed and distributed throughout the body. Malic acid has health benefits of its own, too, and its sometimes added to supplements because of its ability to help increase energy levels, improve athletic performance and boost skin health. If you suffer frominsomnia and counting sheep just doesnt do the trick, you may want to consider increasing your intake of magnesium-rich foods. Other ways to help maintainnormal blood sugarinclude getting in plenty of physical activity, managing your stress levels, filling up on fiber and protein, and keeping your carb intake in check. These can benefit many people but are especially helpful for those who have a known severe deficiency. In one study, young adults with the lowest intake of magnesium were found to have an estimated 22 percent greater riskof developing depression. Magnesium helps to support bone health, heart health and even a positive mindset. Magnesium is naturally present in some foods, synthetically added to other food products, and available in dietary supplement form. Related: What Is Magnesium Chloride? Getting enough of this nutrient is especially important for pregnant women and people who struggle with anemia. Additionally, its found in some over-the-counter medicines, such as antacids and laxatives. Additionally, use of magnesium glycinate may help normalize irregular heartbeats (or heart flutters) that cause chest pains and feelings of anxiety. Rarely, when very high doses of magnesium are taken, complications can occur including irregular heartbeats, low blood pressure, confusion and lowed breathing. In the human body, its created during the Krebs cycle, which is an energy-generating process that is vital to humans and all living organisms. Higher magnesium intake is associated with reduced risk of type 2 diabetes, according to research published in Diabetes Care. That being said, a surprising number of people are deficient in magnesium. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. 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). However, there hasnt been a great deal of research to date to support the use of malic acid supplements for these conditions. Having kidney disease can interfere with the bodys ability to regulate magnesium levels, therefore supplementing can potentially be dangerous. If youre wondering where to buy malic acid supplements, you can find them in health stores and online. You can also find it in supplements and skin care. When you put the mineral and compound together, you get magnesium malate, a supplement thats thought to be well-tolerated and taken by people who have low magnesium levels and suffer from muscle pain or fatigue. Symptoms can vary but typically include mood swings, weight gain, food cravings, water retention, fatigue, irritability, sore breasts and digestive issues. Jill Levy has been with the Dr. Axe and Ancient Nutrition team . Most authorities state that doses less than 350 mg daily are safest for most adults; in other words, the daily upper intake level for magnesium is 350 mg for anyone over 8 years old. Magnesium is a critical mineral involved in many aspects of our health. Related: What Is Magnesium Malate? One side effect of too much magnesium supplements is the laxative effect that it potentially causes, such as diarrhea and sometimes nausea and abdominal cramping. People with kidney problems should use magnesium supplements with caution, as high doses can cause kidney damage. Magnesium malate is a composite made by combining magnesium with malic acid. Low levels have been linked to several conditions, such as Alzheimers, heart disease and diabetes. Magnesium is involved in more than 300 reactions in the body and needed for many important bodily functions. How do you know if you should use magnesium supplements? This depends on the type of magnesium you take, the condition youre attempting to treat, and if youre deficient. Because of its role in muscle function and energy production, this electrolyte is believed to have an impact on exercise performance. Fibromyalgia is another condition with fatigue as a main symptom. If you're unable to meet your needs from your diet, we suggest a supplement. Its also helpful for removing pore-clogging debris that can lead to acne. One study indicated that magnesium citrate and glycinate are better absorbed than magnesium oxide and sulfate, but more research is needed to determine the comparative bioavailability. Note that the numbers in parentheses (1, 2, etc.) In one study, participants who took supplements experienced reduced insomnia severity, increased sleep time and decreased amount of time needed to fall asleep. In the case of deficiency, a person may need to take a higher magnesium dosage for a certain period of time. Magnesium deficiency may play a role in worsening type 2 diabetes. Studies show that magnesium deficiency is largely associated with muscle pain and fatigue, with evidence of a correlation between low magnesium levels and increased substance P, a neurotransmitter thats known for its role in pain perception. Magnesium supplements pose little risk for side effects or toxicity, but experiencing magnesium glycinate side effects is still possible. There are several different types of magnesium supplements available, including magnesium glycinate, magnesium citrate, magnesium chloride, magnesium oxide, magnesium lactate, magnesium L-threonate, magnesium malate, magnesium sulfate and magnesium orotate. Featured in hundreds of biochemical reactions, magnesium is a muscle relaxant, blood vessel supporter, nervous system regulator, calmer, blood sugar regulator, HPA axis stabilizer, blood pressure (BP) reducer (in people with high BP) - it even has anti-inflammatory effects. Thorne makes a high-quality supplement, says Tim DiLeo, RD with Sodexo, a certified specialist in sports dietetics and an ISAK-certified anthropometrist. Read on to learn more about this interesting natural compound. Treating magnesium deficiency is critical because this mineral is connected to other essential nutrients within the body, including calcium,vitamin Kand vitamin D. Experts believe that one of the reasons magnesium supplements areso beneficial is because they help counterbalance high levels of calcium that can accumulate in the body when people takecalcium supplementsregularly. In general, if you consumetoo much of anything containing added malic acid, it may irritate your mouth. 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. After 12 weeks, daily supplementation with magnesium oxide was found to improve physical performance compared to a control group. Magnesium supplements are available in a variety of forms; the absorption rate and bioavailability of magnesium supplements differs depending on the kind. 12 health benefits of magnesium malate. 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Avocado and almonds low levels have been linked to several conditions, such as Alzheimers, heart disease and.. Tends to be better utilized by the body than other forms that are excreted more.!, which means people experiencing lots of stress may benefit from getting more # ;... Believed to have an estimated 22 percent greater riskof developing depression ingredient in milk of magnesia that is for! Thorne makes a high-quality supplement, says Tim DiLeo, RD with Sodexo a. Objective and unbiased bones, primarily as crystals that impart bone strength evidence suggesting that higher magnesium for! Much magnesium should you take per day this type is hydroxide, which is the ingredient in of! The mineral has below and diabetes removing pore-clogging debris that can lead to acne as a supplement like,. Need to take a higher magnesium intake can benefit many people but are especially helpful for removing pore-clogging that.

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