Menu
Magnesium Malate | Biohacking your body
27 October 2023 | James Kearslake
Table of Contents
What is Magnesium Malate?
Magnesium is an essential mineral supporting over 300 enzymatic reactions within the body and plays a crucial role in numerous bodily functions, including energy production, critical muscle function, and digestive and heart health.
Malic acid a compound found in the acids naturally created within certain fruits. Apples in particular are very high in malic acid.
When combined, the malic acid significantly enhances the absorption of the magnesium, increasing its bioavailability.
Foods can often have compound benefits when paired together, increasing bioavailability and absorption rates. This is known as food synergy and itself is a biohacking strategy you should be adopting in your biohacking toolkit.
Baseline uses of Magnesium in the Body
To understand the benefits of magnesium malate it’s important to first know the fundamental functions in the body which magnesium supports. Functions include:
- Energy Production – One of the primary functions of magnesium is to support the body’s production of adenosine triphosphate (ATP) which is a critical component to the body’s energy system. ATP is used throughout the body is all energy-consuming processes.
- Muscle Function – Magnesium is essential for proper muscle function. It helps muscles contract and relax, reducing the risk of muscle cramps, spasms, and overall muscle tension. Many fitness enthusiasts and those who train include magnesium supplements to optimise recovery and enhance physical performance.
- Heart Health – Adequate magnesium intake is linked to a reduced risk of heart disease. It increases vasodilation, dilating the bloody vessels and arteries which improves the rate at which oxygenated blood circulates round the body. Benefits of maintaining a healthy cardiovascular system include regulated blood pressure, a steady heart rhythm, and improvements to overall cardiovascular health.
- Bone Health – Magnesium is also a critical component of bone health by aiding absorption of calcium and vitamin D, maintaining bone health and preventing conditions like osteoporosis.
The Krebs Cycle and ATP Production
The Krebs cycle, also known as the citric acid cycle, is a fundamental metabolic pathway that occurs within the mitochondria of our cells. It plays a key role in the production of adenosine triphosphate (ATP), the primary energy currency of the cell.
The Krebs Cycle:
- Acetyl-CoA Entry – The cycle begins when acetyl-coenzyme A (Acetyl-CoA) is introduced. Acetyl-CoA is a compound derived from various sources, including the breakdown of carbohydrates, fats, and proteins. It combines with oxaloacetate to form citrate.
- Series of Reactions – Citrate undergoes a series of chemical reactions, releasing carbon dioxide and producing energy-rich compounds like NADH (Nicotinamide Adenine Dinucleotide) and FADH2 (Flavin Adenine Dinucleotide). These compounds carry high-energy electrons.
- Electron Transport Chain – The high-energy electrons generated in the Krebs cycle are transferred to the electron transport chain, a crucial part of cellular respiration. Here, the electrons travel through a series of protein complexes, releasing energy as they move. This energy is used to pump protons across the mitochondrial membrane.
- ATP Synthesis – As protons flow back into the mitochondria through ATP synthase, it drives the synthesis of ATP from adenosine diphosphate (ADP) and inorganic phosphate (Pi).
Magnesium Malate's Role in the Krebs Cycle
Magnesium malate plays a crucial role in this process. Malic acid, found in magnesium malate, is an organic acid that directly participates in the Krebs cycle. It combines with other compounds to form intermediates within the cycle, such as malate and oxaloacetate.
- Malate Formation – Malic acid is converted into malate during the Krebs cycle. Malate serves as an intermediate that helps shuttle electrons, transferring energy within the cycle.
- Oxaloacetate Formation – Magnesium malate also contributes to the formation of oxaloacetate, a critical molecule that ensures the continuous operation of the Krebs cycle.
- Improved Energy Production – By supplying the Krebs cycle with malate and oxaloacetate, magnesium malate ensures that the cycle can function efficiently. This, in turn, leads to enhanced energy production and a greater yield of ATP.
In essence, magnesium malate supports the Krebs cycle by providing essential compounds and facilitating the production of ATP. It acts as a co-factor for various enzymes involved in the Krebs cycle, promoting the efficient conversion of nutrients into energy. Magnesium malate can therefore significantly improve energy levels and support cognitive endurance.
How Magnesium Malate Relaxes Muscles
Magnesium malate can significantly improve the recovery process for those who train or workout. Magnesium malate induces relaxation through various ways:
- Calcium Regulation – Magnesium acts as a natural calcium channel blocker. Calcium is essential for muscle contraction, but an excess of it can lead to sustained contractions and muscle tension. Magnesium helps regulate calcium entry into muscle cells, preventing overstimulation and promoting relaxation.
- ATP Management – ATP levels are necessary for the energy required for muscle contractions. Because magnesium plays a key role in ATP production and ATP synthesis, muscles have the energy they need to function properly and reduce the likelihood of cramps and spasms.
- Neurotransmitter Balance – Magnesium influences neurotransmitter release and function. By modulating neurotransmitters like acetylcholine and glutamate, it helps control muscle activity and minimize excessive stimulation.
- Lactic Acid Clearance – During exercise or periods of physical exertion, the body produces lactic acid, which can lead to muscle soreness and cramps. Magnesium assists in the removal of lactic acid from muscles, reducing discomfort and enhancing muscle recovery.
How Magnesium Malate Aids Better Sleep Quality
Sleep is one of the most critical functions we need, yet so many humans deprioritise. When we allow our bodies to enter a deep sleep and uninterrupted sleep, the full healing cycle we go through as limitless benefits for the body, mental health, cognitive function, and overall health and performance. Prioritising quality sleep significantly benefits every other aspect of life and should be afford the priority it needs.
Magnesium malate aids quality sleep through various ways:
- Muscle Relaxation – As discussed earlier, magnesium malate supports muscle relaxation. During sleep, muscle tension can lead to discomfort and disrupted sleep patterns. Magnesium’s muscle-relaxing properties help reduce these issues, making it easier to fall asleep and stay asleep throughout the night.
- Stress Reduction – Magnesium plays a role in regulating the body’s stress response by influencing the release of stress hormones, including cortisol. Lower stress levels lead to improved relaxation and a calmer mind, being critical to quality sleep.
- GABA Enhancement – Magnesium can enhance the effects of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation and inhibits brain activity. By boosting GABA function, magnesium malate helps calm the mind and prepares it for a restful night’s sleep.
- Melatonin Production – Melatonin is a hormone that regulates our sleep-wake cycle. Magnesium helps optimise the biochemical pathway that leads to the production of melatonin in the body. Optimal melatonin levels in the body improve our ability to fall asleep and stay asleep.
- Improved Sleep Onset – Magnesium malate can also help reduce the time it takes to fall asleep, known as sleep onset latency. By calming the body and mind, it facilitates the transition from wakefulness to sleep, allowing you to get to sleep more quickly.
- Overall Relaxation – Beyond muscle relaxation, magnesium milate has an overall ability to help us unwind physically and mentally, letting go of daily stressors, and achieving a state of relaxation that’s conducive to a good night’s rest.
How Magnesium Malate Helps Reduce/Prevent Migraines
Migraines are severe, often debilitating headaches characterised by intense throbbing and associated symptoms such as nausea and sensitivity to light and sound. Magnesium malate may play a role in reducing and preventing migraine episodes in several ways:
- Vasodilation – Magnesium has the ability to promote the relaxation and dilation of blood vessels. In migraines, vasoconstriction (narrowing of blood vessels) is often a contributing factor, leading to reduced blood flow and oxygen to the brain. By dilating blood vessels, magnesium helps increase blood flow to the brain, potentially reducing the severity and duration of migraines.
- Neurotransmitter Regulation – Magnesium helps regulate neurotransmitters in the brain, such as serotonin and glutamate. Imbalances in these neurotransmitters have been associated with migraines. Magnesium malate can help stabilise these neurotransmitter levels, reducing the likelihood of migraine attacks.
- Pain Modulation – Magnesium plays a role in pain modulation by blocking certain pain signals in the brain. This pain-blocking effect can help alleviate the intense headache pain experienced during migraines.
- Muscle Relaxation – Migraines are often accompanied by muscle tension, which can exacerbate the headache. Magnesium’s muscle-relaxing properties can ease muscle tension and reduce headache-related discomfort.
- Preventing Cortical Spreading Depression – Cortical spreading depression (CSD) is a neurological event that may be involved in the onset of migraines. Some research suggests that magnesium may help prevent CSD, potentially reducing the likelihood of migraine attacks.
- Prophylactic Treatment – In some cases, magnesium malate is used as a preventive, or prophylactic, treatment for migraines. Regular supplementation may reduce the frequency and severity of migraine episodes in individuals prone to these headaches.
Difference Magnesium VS Magnesium Malate Supplements
The primary difference between taking a generic magnesium supplement and a magnesium malate supplement lies in the specific form of magnesium used:
Magnesium Supplement:
- Generic magnesium supplements come in various forms, including magnesium oxide, magnesium citrate, magnesium glycinate, and more.
- The choice of magnesium form can affect factors like bioavailability, absorption, and specific benefits.
- The effectiveness of generic magnesium supplements may vary depending on the form and its ability to meet the individual’s health needs.
Magnesium Malate Supplement:
- Magnesium malate is a specific compound composed of magnesium and malic acid.
- It is known for its high bioavailability, which means the body can readily absorb and utilize it.
- Magnesium malate has unique benefits, such as supporting energy production, muscle relaxation, and potentially reducing migraines.
- Due to its malic acid content, it may also assist in digestion and detoxification processes.
Magnesium malate is therefore a specific compound with distinct advantages. Magnesium malate is often preferred when targeting energy, muscle, and migraine-related benefits due to its enhanced bioavailability and the potential role of malic acid in these processes.
Best Magnesium Malate Supplements UK
Provides A Complex of Malic Acid and Magnesium for Energy Support and Muscle Function
Buy Now | £14.30 | BioCare
- Magnesium Malate: Provides a complex of malic acid and magnesium. Magnesium contributes to a number of important functions including normal muscle function and maintenance of normal bones and teeth
- Effective: Magnesium contributes to normal energy metabolism and the reduction of tiredness and fatigue. It also contributes to normal functioning of the nervous system and normal psychological function.
- Optimum Support: BioCare Magnesium Malate provides a complex of malic acid and magnesium for optimal bioavailability. It may be particularly useful for sports people or those who undertake extensive exercise
- Quality Products: BioCare uses the best possible ingredients and processes to ensure the products are of highest quality. These highly effective products are accompanied by the best level of support and service, to effectively meet the requirements of each individual
Glycinate, Citrate, Taurate, Bisglycinate, Orotate, Malate, Chelate | Deep Calm and Sleep | x2.5 More Types Than Triple Magnesium Complex
Buy Now | £17.99 | Longevity Box
- ULTRA PURE MAGNESIUM – THE CUTTING EDGE COMPLEX FORMULA: More types of magnesium than any other product on the market. There are many different types of magnesium — each playing a vital role in different functions in your body.
- SMALL AND MIGHTY: Our Magnesium complex comes in handy compact pouches and holds 120 x 250mg capsules. By keeping the size of the packaging to a minimum we reduce our impact on the environment, reduce the storage space in your cupboard and are able to keep our prices low. Win Win Win!
- PURITY GUARANTEED: Our pharmaceutical grade Magnesium powder is rigorously tested and analysed by third party labs to ensure purity. It is 99% pure and contains no binders, fillers, excipients, dyes or heavy metals. Our Magnesuim is also vegan, soy free and GMO free.
Magnesium Complex -1355mg per Daily Dose of which Elemental Magnesium 400mg – w/Magnesium Citrate, Magnesium Malate, Magnesium Glycinate, Taurate and Oxide
Buy Now | £18.04 | AAVALABS
➤ A FULL-SPECTRUM MAGNESIUM COMPLEX: Fullnesium is the ultimate chelated magnesium supplement, containing a full-spectrum blend of 5 types of magnesium (magnesium bisglycinate, magnesium oxide, magnesium citrate, magnesium taurate, and magnesium malate). Each bottle comes with 180 capsules not magnesium tablets, 90 day supply and is 100% Vegan-friendly and GMO-free.
➤ THE ENERGY TO THRIVE: Ready to unlock your full potential? Discover the power of our all-in-one formula! By combining magnesium glycinate, oxide, citrate, taurate, and malate, our supplement delivers a powerhouse of benefits. Say goodbye to tiredness and fatigue, as it supports normal energy metabolism. It promotes the healthy functioning of your nervous system and muscles. Plus, it maintains strong bones for a confident stride. Don’t miss out on this ultimate solution for vitality and well-being.
➤ THE STRENGTH TO ENDURE: Ready to enhance your daily life? Discover the power of magnesium! Essential for optimal well-being, it supports normal protein synthesis, promotes psychological function, and aids in cell division. Boost your vitality and overall health with our magnesium supplement. Don’t miss out on this essential nutrient. Try it today and unlock a better you.
1000mg Premium Grade Ideal Strength
Buy Now | £9.47 | Best Immune
Natural Ways to Promote Magnesium in the Body
While magnesium malate supplements are readily available, you can also boost your magnesium levels naturally through your diet. Here are some magnesium-rich foods to incorporate into your meals:
- Leafy Greens – Spinach, kale, and Swiss chard are excellent sources of magnesium.
- Nuts and Seeds – Almonds, cashews, pumpkin seeds, and sunflower seeds are magnesium-packed snacks.
- Whole Grains – Brown rice, quinoa, and whole wheat pasta are good choices.
- Beans and Legumes – Black beans, lentils, and chickpeas are magnesium-rich options.
- Fruits – Bananas, avocados, and figs provide a dose of magnesium.
- Fish – Mackerel and salmon are among the fish with higher magnesium content.
Potential Risks of Taking Magnesium Malate Supplements
While magnesium malate is generally considered safe, it’s essential to be aware of potential risks –
- Digestive Issues – In some cases, excessive magnesium intake can lead to digestive problems like diarrhoea. Starting with a lower dose and gradually increasing it can help prevent this issue.
- Interactions with Medications – Magnesium supplements can interact with certain medications, potentially affecting their effectiveness. If you are taking medication, consult a healthcare professional before adding magnesium malate to your regimen.
- Kidney Health – Individuals with impaired kidney function should be cautious when taking magnesium supplements, as they may have difficulty excreting excess magnesium from the body.
Final Thoughts
Magnesium malate, a powerful combination of magnesium and malic acid, offers numerous benefits for the body. From increased energy levels and muscle relaxation to heart health and improved sleep quality, magnesium malate supplements can be a valuable addition to your daily regimen. Additionally, you can naturally boost your magnesium levels by incorporating magnesium-rich foods into your diet.
Who is James Kearslake?
Having been biohacking my mind and body long before it became fashionable, I’ve always lived by the benefits of nature’s resources to improve cognitive and physiological performance. Using my years of experience, products, and wellness practices, I’m now helping others elevate their cognitive performance to help build the life they want. I save you the time I’ve spent learning, so you can focus your time on building.
Proudly AI Supported
I proudly use AI to support development of my articles. As a heavily dyslexic person, writing can be a time consuming process with words often jumbled up and sentences the wrong way round. AI has become my crutch; allowing me to share the immense interest in my mind, while making content creation quicker and more accurate. AI is my benefit.
The best biohacking book out now
with Amazon Prime
Buy Now | £17.99
with Amazon Prime
Buy Now | £14.30
with Amazon Prime
Buy Now | £18.04
Did you find this useful?
If so, please do share it with others who may also benefit from it.
Facebook
Twitter
WhatsApp
Reddit
Email
LinkedIn
Affiliate Policy
We only ever recommend products we know offer value to our readers and that we use ourselves.
When recommending these products, we often include affiliate links so that we earn a small commission on sales made, at no expense to you as the reader.
Affiliate commissions are similar to an advertising fee which retailers pay to website owners, and is often the only way website owners can earn money through the content they create. Therefore, we hope you can support us by using our affiliate links if you decide to purchase products after reading our content, as it helps keep the website operating.
Thank you for always sticking by us, and don’t forget to join our newsletter to get ground-breaking content direct in your inbox.
