You have already heard of magnesium malate, but don't know how it differs from magnesium oxide or magnesium citrate? Or do you suspect a magnesium deficiency due to various symptoms? Maybe you just want to find out about various dietary supplements.
Then our magnesium malate test 2021 is the right place for you. We will answer all your questions about magnesium malate. We also show you what you should look out for when buying magnesium malate and which magnesium malate products we can recommend.
- 1 Weekly newsletter with the best personal finance tips
- 2 Summary
- 3 The Best Magnesium Malate: Our Picks
- 4 Buying and evaluation criteria for magnesium malate
- 5 Guide: Frequently asked questions about magnesium malate answered in detail
- 5.1 What is magnesium malate and how does it work?
- 5.2 What are the side effects of magnesium malate?
- 5.3 What happens when there is a magnesium deficiency?
- 5.4 When and for whom is it useful to take magnesium malate?
- 5.5 What does magnesium malate contain?
- 5.6 How good is the bioavailability of MM?
- 5.7 How much do magnesium malate products cost?
- 5.8 What types of magnesium malate are there?
- 5.9 When and how should I take magnesium malate?
- 5.10 How should magnesium malate be dosed?
- 5.11 What are the alternatives to magnesium malate?
- Many people suffer from magnesium deficiency and have corresponding symptoms. These include muscle cramps, tension, headaches, exhaustion or fatigue.
- Magnesium can counteract high blood pressure and migraines. Magnesium also has a positive effect on diabetes, MS and cardiovascular diseases. However, magnesium malate can have bad effects on sleep and cause soft bowel movements.
- Special groups such as athletes, pregnant and breastfeeding women have a higher magnesium requirement because they are exposed to greater stress. A supply of the dietary supplement is particularly suitable here.
The Best Magnesium Malate: Our Picks
Buying and evaluation criteria for magnesium malate
When buying magnesium malate, you can pay attention to various aspects, such as:
By making the right choice for you, you can save money and also ensure that you don't add anything to your body that it doesn't need. Therefore, always look for high quality and, if necessary, ask to see the manufacturer's certificates.
The most decisive point when choosing a magnesium malate is the dosage of magnesium in milligrams. The dosage varies greatly depending on your needs. With the help of this food supplement, up to 100 percent of the daily requirement can be covered.
Be sure to pay attention to the recommended daily dose of your capsules. This can vary depending on the size and dosage and should not be exceeded.
The amount of magnesium and magnesium malate can be found in the table of nutritional information on the package. There you will also find a recommended daily dose, which you can also reduce according to your needs.
You should also look at the number of capsules you order according to your needs. The price per capsule is usually lower if you order a larger quantity. However, if stored in a cool and dry place, the capsules will last for a while, so you can also order a large quantity.
If you only consume the food supplement once in a while, a small portion is sufficient; if you take it regularly, a larger quantity is recommended. There are often packages that contain as many capsules as are needed in a year at the recommended daily dose.
Another important aspect is the remaining ingredients of the product. You should avoid additives and synthetic magnesium as much as possible. You can also make sure that the skin of the capsules is animal-free and that the entire capsule is vegan.
Magnesium malate exists in various forms. However, the food supplement is usually found in capsule or tablet form. This is practical and facilitates the correct dosage. You can also find magnesium malate in powder form, but these often contain other ingredients or even magnesium complexes.
Guide: Frequently asked questions about magnesium malate answered in detail
What is magnesium malate and how does it work?
Malic acid and magnesium together contribute to the production of adenosine triphosphate (ATP), which provides the muscles with energy and ensures better performance. (1) This has several positive effects on the body and its circulation:
Because magnesium has anti-inflammatory and antispasmodic effects, it is particularly helpful in chronic inflammatory conditions such as diabetes. (2) Multiple sclerosis and arthritis also belong to this category. In the case of such diseases, it is advisable to take magnesium.
It has also been found in other ways that a low magnesium balance may be more likely to lead to diabetes than a high balance. It is therefore important to consume enough magnesium even if you are at risk of developing a disease.(3)
High blood pressure
In addition to other factors such as stress or poor health, a lack of magnesium can also be the cause of high blood pressure. To counteract high blood pressure, it is recommended to take magnesium through dietary supplements.(4)
Patients with migraine have often been found to have a magnesium deficiency. This is why magnesium is nowadays given prophylactically for migraines. In a study, an improvement of the symptoms could be shown with regular intake of magnesium.(5, 6)
The increased intake of magnesium is also associated with a lower risk rate for strokes and heart failure. (7) In addition, a study found that magnesium supplementation reduced atrial fibrillation in cardiac surgery patients.(8)
What are the side effects of magnesium malate?
Soft stools or even diarrhoea are also a side effect of magnesium. This occurs especially when magnesium is overdosed. In this case, stop taking the food supplement or switch to smaller doses.
What happens when there is a magnesium deficiency?
Pregnancy complaints such as water retention, insomnia and irritability are usually due to magnesium deficiency.
This results in pain and problems in the aforementioned sources of magnesium. These symptoms can be muscle cramps, tension, headaches or fatigue. Magnesium can also be a cause of increased sensitivity to stress and exhaustion.
When and for whom is it useful to take magnesium malate?
The dietary supplement is particularly suitable for groups with an increased magnesium requirement. These are above all athletes, pregnant women and breastfeeding women. This is because they are exposed to greater stress and therefore need more magnesium.
What does magnesium malate contain?
Especially seeds like pumpkin seeds or sunflower seeds have a high magnesium content with about 400 milligrams per 100 grams.
|Food||Magnesium per 100 grams|
|Pumpkin seeds||400 milligrams|
|Sunflower seeds||400 milligrams|
|Chocolate (70%)||290 milligrams|
How good is the bioavailability of MM?
This is also the reason why magnesium malate is often taken when there are problems with other magnesium preparations. Organic malate is much easier for the body to process and is therefore also suitable for those who do not react well to other forms of magnesium.(9, 10)
How much do magnesium malate products cost?
What types of magnesium malate are there?
|Capsule||small pre-made dose in a jelly-like capsule|
|Tablet||small pre-made dose in the form of a tablet|
|Granules||small pre-made dose in a bag|
|Powder||loose powder that can be dosed as desired|
Capsules are an easy way to consume magnesium malate in the correct amount. The package contains a recommended amount to be consumed. The capsule can then be easily swallowed whole due to its jelly-like structure.
Like capsules, tablets are also pre-prepared portions. Here, too, the prescribed dose should be strictly adhered to. However, the tablets can easily be divided even if a lower dose is desired. It is best to take them with water so that they are easy to swallow.
The pre-made amount of granules comes in a small bag that you tear open and then dissolve in water or juice. This portioning is very convenient, but allows the magnesium to dissolve and not have to swallow it whole.
Supplying powder in a large package makes dosing a little more difficult. For experienced consumers, this could be a good option as individual needs can be adjusted for frequency and dosage. For beginners, however, this form is less suitable. Again, the solubility saves taking a tablet.
When and how should I take magnesium malate?
With a recommended daily amount of 3 tablets, this could be one in the morning, one at noon and one in the evening. These are then easier for the body to absorb. Drink the tablets with enough water or juice.
You should also be careful not to eat foods that could interfere with the absorption of magnesium.
These include alcohol, foods with oxalic acid and medicines such as antibiotics.
How should magnesium malate be dosed?
In addition to magnesium, always pay attention to your calcium balance, as these two minerals can influence each other.
You should also pay attention to the magnesium content of your food, as a large amount of magnesium can also be supplied here. The higher the daily dose, the better it is to divide it into smaller portions. This is because the body can absorb more magnesium from smaller doses.
What are the alternatives to magnesium malate?
|Alternative||chemical compound||proportion of elemental magnesium|
|Magnesium citrate||organic||15 percent|
|Magnesium glycinate||organic||12 percent|
|Magnesium oxide||inorganic||57 percent|
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Martínez F, Uribe A, Milán R, Teresa Espinosa-García M, Gracía-Pérez C, Flores-Herrera O. Differential effects of magnesium on the hydrolysis of ADP and ATP in human term placenta. Effect of substrates and potassium. Int J Biochem Cell Biol. 2002 Aug;34(8):1004-16. doi: 10.1016/s1357-2725(02)00021-3. PMID: 12007638.
Verma H, Garg R. Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis. J Hum Nutr Diet. 2017 Oct;30(5):621-633. doi: 10.1111/jhn.12454. Epub 2017 Feb 2. PMID: 28150351.
Dae Jung Kim, Pengcheng Xun, Kiang Liu, Catherine Loria, et al. Magnesium Intake in Relation to Systemic Inflammation, Insulin Resistance, and the Incidence of Diabetes. Diabetes Care. 2010 Dec; VOLUME 33, NUMBER 12.
Joëlle C. Schutten, Michel M. Joosten, Martin H. de Borst, Stephan J.L. Bakker. Magnesium and Blood Pressure: A Physiology-Based Approach. MAY 01, 2018; VOLUME 25, ISSUE 3, P244-250.
Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. J Neural Transm (Vienna). 2012 May;119(5):575-9. doi: 10.1007/s00702-012-0790-2. Epub 2012 Mar 18. PMID: 22426836.
Taubert K. [Magnesium in migraine. Results of a multicenter pilot study] Fortschritte der Medizin. 1994 Aug;112(24):328-330.
Fang, X., Wang, K., Han, D. et al. Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose–response meta-analysis of prospective cohort studies. BMC Med 14, 210 (2016). https://doi.org/10.1186/s12916-016-0742-z
Jessica L. Fairley, Ling Zhang, Neil J. Glassford, Rinaldo Bellomo. Magnesium status and magnesium therapy in cardiac surgery: A systematic review and meta-analysis focusing on arrhythmia prevention. Journal of Critical Care. Volume 42. 2017. Pages 69-77. ISSN 0883-9441. https://doi.org/10.1016/j.jcrc.2017.05.038.
Bertinato J, Plouffe LJ, Lavergne C, Ly C. Bioavailability of magnesium from inorganic and organic compounds is similar in rats fed a high phytic acid diet. Magnes Res. 2014 Oct-Dec;27(4):175-85. doi: 10.1684/mrh.2014.0374. PMID: 25635418.
Uysal N, Kizildag S, Yuce Z, Guvendi G, Kandis S, Koc B, Karakilic A, Camsari UM, Ates M. Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best? Biol Trace Elem Res. 2019 Jan;187(1):128-136. doi: 10.1007/s12011-018-1351-9. Epub 2018 Apr 21. PMID: 29679349.