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Magnesium Malate: Dosage, Side Effects (Diarrhea), Uses, Benefits (Fibrolmagya, Sleep)

Magnesium Malate Dosage, Side Effects (Diarrhea), Uses, Benefits (Fibrolmagya, Sleep)

Magnesium malate is a combination of magnesium and malic acid known to increase absorbability.

Malic acid, also referred to as apple acid, is a naturally occurring substance that is found in a wide variety of vegetables and fruits, the highest source being apples.

Magnesium is an essential mineral utilized in the body, as a cofactor, in more than 600 biochemical reactions needed to maintain homeostasis.

Uses & Health Benefits

Prevents Magnesium Deficiency

A deficiency in magnesium is linked with a remarkably wide range of illness from diabetes to cardiovascular disease, migraines, asthma, sleep problems, and depression.

Possible causes of magnesium deficiency include:

  • taking too many diuretics;
  • kidney disease;
  • too much sodium;
  • high thyroid hormone levels;
  • too much stress;
  • irritable bowel syndrome (a digestive condition that causes bloating and stomach pain);
  • a diet rich in animal products;
  • heavy menstrual periods;
  • ulcerative colitis;
  • drinking too much coffee, soda (especially cola drinks), or alcohol;
  • excessive sweating;
  • pancreatitis;
  • diabetes.

Fibrolmagya

It is a disorder that is characterized by widespread musculoskeletal pain. In addition, sufferers with the disorder may also experience:

  • headaches;
  • increased sensitivity to pain;
  • irritable bowel syndrome;
  • fatigue (extreme tiredness);
  • problems with mental processes, like concentration and memory;
  • difficulty sleeping;
  • muscle stiffness.

A 1995 study established that people suffering from fibromyalgia who were given this supplement experienced a notable reduction in fibromyalgia-related pain.

High LDL Cholesterol

Having high LDL (bad) cholesterol puts you at increased risk of heart disease, the primary cause of death in the US.

Taking this supplement appears to slightly increase the high-density lipoprotein (good) cholesterol levels in sufferers with high total cholesterol as well as it decreases low-density lipoprotein cholesterol levels.

Better Sleep

According to a new study of the Centers for Disease Control and Prevention, more than 33 percent of people in the United States are not getting sufficient sleep on a regular basis.

Moreover, about 5 percent reported nodding off or falling asleep while driving at least once in the preceding 30 days, while approximately 38 percent reported unintentionally falling asleep during the day at least once in the preceding 30 days.

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Also, research shows that not getting sufficient magnesium in the diet may lead to psychological and behavioral changes like aggression, anxiety, and stress as well as insomnia.

Cystic Fibrosis

It is an inherited disorder which causes severe damage to the digestive system, lungs, and other organs in the human body.

Some studies have concluded that taking a magnesium supplement by mouth daily for 60 days improves lung strength in children with this inherited disorder.

Premenstrual Syndrome

It is a combination of symptoms which many women get about a week before their period.

A study from the United Kingdom established that a magnesium supplement may have some beneficial effects on reducing fluid retention during the menstrual cycle. This helps to alleviate undesirable tummy bloat.

Weight Loss

More than 2 in 3 adults in the United States were considered to be overweight or have obesity, while more than 1 in 3 adults were considered to be overweight, according to data from the National Health and Nutrition Examination Survey.

An increased intake of magnesium can promote higher levels of free testosterone in the body, according to a 2009 research which was issued in the “Journal of Pharmaceutical and Biomedical Analysis.” Testosterone is a hormone that can increase your lean muscle mass and can reduce the levels of body fat.

In addition, higher magnesium intake is linked with lower levels of fasting insulin and glucose (markers related to weight gain and fat), as per a 2013 study published in the Journal of Nutrition.

Anxiety

It is the result of your natural fight-or-flight response being activated when it shouldn’t be. Some individuals take magnesium supplements in an attempt to reduce the symptoms of anxiety.

Bodybuilding

Without this essential mineral, the human body cannot produce adenosine triphosphate. ATP is critically important in bodybuilding since it carries chemical energy within cells for metabolism.

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Constipation

Many individuals experience constipation from time to time. It is generally not a cause for concern.

The most common symptoms of constipation include:

  • blood in the stools caused by tearing during bowel movements or hemorrhoids;
  • a reduction in the number of bowel movements;
  • stomach aches or cramping which go away with bowel movements;
  • hard stools which are painful to pass;
  • difficulty when attempting to pass stools.

However, chronic constipation can lead to severe complications if you don’t get the treatment for it. These complications can include:

  • rectal prolapse;
  • fecal impaction;
  • anal fissures;
  • hemorrhoids.

Because magnesium helps with constipation, it can also be used as a laxative.

Absorption

Magnesium malate is 6.5 percent magnesium, but almost all of that is available to be absorbed by the body.

But many different things can interrupt the absorption process:

  • too much calcium supplements;
  • diseases like Crohn’s disease and ulcerative colitis;
  • diuretics (like coffee) are a very common cause of Mg absorption problems;
  • extremely high doses of zinc supplements can also interfere with the absorption of Mg in the body;
  • the aging process reduces its absorption;
  • the pH of the intestinal interior can affect the capacity for Mg to diffuse across the small and large intestines’ intestinal wall;
  • alcoholic beverages intake;
  • certain medications can interfere with Mg absorption as well, particularly antibiotics, antidepressants, or antacids.

There are other substances we consume that can have negative effects on Mg absorption, such as phosphoric acid in carbonated beverages.

The Dosage of Magnesium Malate

The recommended dietary allowance, including magnesium from all dietary supplements and daily food sources, ranges from 310-360 milligrams per day for females and 400-420 milligrams per day for males.

Also, children between the ages of 9 to 13 require 240 mg, children 4 to 8 require 130 mg, while children 1 to 3 need 80 mg per day.

Side Effects of Magnesium Malate

Taking this supplement is usually considered safe, but it can have the following side effects:

  • abdominal cramping;
  • vomiting;
  • nausea;
  • stomach upset.
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Very rare side effects include:

  • blurred or double vision;
  • fainting;
  • slow heartbeat;
  • dizziness ;
  • troubled breathing;
  • flushing;
  • increased urination;
  • drowsiness;
  • muscle paralysis.

Also, this supplement may negatively interact with antibiotics, heart medications, and drugs for osteoporosis.

Diarhhea

The supplement can also cause diarrhea and, actually, it is commonly taken for its laxative effect. It can happen for many reasons, like – taking way too much or a poor quality supplement.

In most cases, diarrhea is just uncomfortable but it can become dangerous in the long-term.

Tip to avoid diarrhea while taking magnesium supplements

Since we are meant to derive magnesium from food (that slows down its absorption), try taking your magnesium supplement with high fiber foods.

Foods rich in fiber include:

  • yellow beans;
  • lima beans;
  • oat bran;
  • cranberry beans;
  • adzuki beans;
  • quinoa;
  • kidney beans;
  • broccoli;
  • broad beans;
  • white beans;
  • radishes;
  • french beans;
  • sweet potatoes;
  • black beans.

Overdose

Mg overdose (hypermagnesemia) may result from taking too much magnesium supplements. The symptoms of magnesium overdose include:

  • headaches;
  • nausea;
  • flushing;
  • dizziness;
  • vomiting;
  • abnormally low blood pressure (hypotension);
  • neurological impairment.

Food Sources

Image credit – https://www.flickr.com/photos/torange-biz/15171785597

The best source of magnesium is nutrition. Here is a list of magnesium-rich foods:

  • Quinoa — 64mg (16%DV);
  • Prunes — 64mg (16%DV);
  • Figs — 67 mg (17%DV);
  • Black Beans — 70 mg (17%DV);
  • Prickly Pears — 85 mg (21%DV);
  • Swiss Chard — 86 mg (21%DV);
  • Spinach – 87mg (22%DV);
  • Tamarinds — 92mg (23%DV);
  • Pistachios — 120mg (30%DV);
  • Pecans — 121mg (30%DV);
  • Peanuts — 168mg (42%DV);
  • Walnuts — 201mg (50%DV);
  • Oat Bran — 235mg (59%DV);
  • Pine Nuts — 251mg (63%DV);
  • Almonds — 268mg (67% DV);
  • Cashews — 292mg (73%DV);
  • Sesame Seeds – 356 mg (89%DV);
  • Brazil Nuts — 376mg (94%DV);
  • Flaxseeds — 392mg (98%DV);
  • Pumpkin Seeds — 535 mg (134% DV).
Sources

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067
https://www.sciencedirect.com/science/article/pii/S1110863015000555
https://www.ncbi.nlm.nih.gov/labs/journals/magnes-res/
https://www.sciencedaily.com/terms/magnesium.htm

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