Magnesium malate – properties and absorption

Alongside iron and calcium, magnesium seems to be one of the most recognisable minerals. It is often associated with alleviating fatigue and involuntary muscle spasms, but it also has other valuable properties.

1. Magnesium – always with an additive
2. What are the properties of magnesium?
3. Where is magnesium found?
4. Which magnesium is easily absorbed?
5. When to take magnesium?

Magnesium – always with an additive

Dietary supplementation with magnesium never involves the use of the ‘pure’ element; it is always combined with another compound that increases its bioavailability. A good example of this is magnesium malate, a mixture in which magnesium is ‘carried’ by malic acid.

What are the properties of magnesium?

It is not often mentioned, but magnesium is the second most important element in bone formation after calcium. What is more, it works together with vitamin D in building the skeleton. An essential function of magnesium is its participation in signal conduction in the nervous system. It is an electrolyte that affects cell signalling in the heart, skeletal muscles, brain and peripheral nerves.

It influences blood pressure control and metabolic processes, and ensures smooth muscle function, stress resistance and good quality sleep. In these activities, magnesium works together with potassium, another electrolyte. The importance of magnesium in shaping human health is perfectly demonstrated by the fact that it is responsible for over 300 reactions in the body.

Where is magnesium found?

Magnesium in its simplest and most accessible form for the body is found in drinking water. It is most abundant in highly mineralised waters, which not everyone likes due to their specific taste or the need to buy bottles.

This element is a component of chlorophyll, the green pigment found in plants, which is why green leafy vegetables are an important source of magnesium. Other sources worth noting include nuts, seeds, grains, cocoa and dairy products.

However, the highest doses of magnesium are found in dietary supplements. They are available in the form of capsules or tablets, as well as powder. The most commonly used forms of magnesium for dietary supplementation include citrate, diglycinate and malate. Magnesium oxide was also used in the past, but now there are forms with much better bioavailability.

Which magnesium is easily absorbed?

Magnesium is most effectively absorbed when it is combined with organic compounds. As it is an element that raises the pH of the solutions in which it is found, its absorption may be improved by using a pH-lowering agent. This allows for faster absorption from key sections of the digestive tract. An example of such an ‘acidifying’ agent is malic acid.

When to take magnesium?

The list of indications for magnesium supplementation is extensive. The most common ones are hypertension (with potassium), osteoporosis (with calcium), and mood and immunity disorders (with zinc). It is also worth considering supplementation during periods of increased mental and physical work, as well as during severe and chronic stress.