The Numerous Metabolic Benefits of Magnesium Malate
Since you are reading this post, it’s safe to assume you are interested in improving your overall sporting performance, reducing soreness after workouts, enhancing your energy levels, and, of course, making it easier to progress to new workout levels. Well, guess what? For individuals such as you, perhaps one of the most beneficial supplements available in Australia is magnesium malate. Being a form of magnesium that’s chemically bonded to malic acid, a natural compound with a direct influence on the proper functioning of the Krebs cycle, the magnesium advantages for aspiring athletes are numerous and widely studied.
Magnesium malate is scientifically proven to reduce fatigue after intense workout sessions, it plays a direct role in ATP production, it is recommended by nutritionists for athletes who deal with chronic fatigue symptoms, and it’s widely considered to be easier on the circadian rhythm than magnesium glycinate, so it’s better for individuals who want to work out in the morning or at noon. Magnesium, especially when bonded with malic acid, is perfect for people who feel mentally and physically exhausted, who lack the energy levels required for the continuation of day-to-day activities and for athletes who simply need a boost in order to reach and surpass their current physical potential.
Personally, when looking at magnesium advantages, the number one thing that caught my attention was the benefits for chronic fatigue. I was always a bit of an insomniac, and at least in my case, magnesium supplements helped my night-day cycle go back on track. Magnesium is involved in ATP production; it improves the efficiency of the mitochondrial tasks, regulates NMDA receptors, thus governing the production of glutamate, and it also prevents the production of excessive cortisol. In other words, magnesium, in the right dosage, can make you relax, both physically and mentally.
How Can It Reduce Muscle Soreness?
Not everyone is a night owl like me, though. Are you someone who goes to sleep at 9 PM and wakes up at sunrise? Well, number 1) I am jealous, and number 2) Ingestion of magnesium malate can be beneficial in your case, even if your mental fortitude and energy levels are at optimum levels. For example, pretty much everyone after an intense workout session feels at least some level of muscle discomfort. Soreness is alright as long as it’s not affecting the long-term progress you want to achieve via your workout regimen. But this doesn’t mean it cannot be significantly reduced.
At a cellular and neuromuscular level, magnesium competes with calcium and promotes natural muscle relaxation. Why are your muscles feeling so tight even after less intense workout sessions? Well, in many cases the culprit is the ischemia caused by the accumulation of calcium in the intermuscular fibres. Since it has an effect on the neuromuscular junction, magnesium can help with involuntary contractions and thus, reduce the intensity of cramps.
Not least, by blocking the translocation to the cell’s nucleus, magnesium reduces the production of cytokines and thus inhibits NF-κB activation. Thus, it has natural anti-inflammatory properties, and it stabilises cell membranes. Of course, the magnesium advantages will differ from person to person. In my case, while the physical effects were visible, magnesium first and foremost helped with energy levels and brain fog. Others, on the other hand, might be more susceptible to the physical benefits of magnesium malate, especially because magnesium is scientifically known to improve vasodilatation. What’s 100% sure, however, is that the consumption of magnesium supplements is safe, and the positive effects are backed by science.
Not Just for Athletes
Just as I mentioned previously, magnesium malate supplements are not necessarily beneficial only to athletes or individuals involved in high-intensity sporting activities. I wasn’t (at that time), and I can safely say that magnesium supplements greatly helped in restoring my energy levels and clearing out my thoughts for the continuation of daily activities. It was not magic, it’s not like I felt ten times better overnight. But it was noticeable. Magnesium supports mitochondrial function, reduces constant, low-grade tiredness, has a role in the production of serotonin and dopamine, and can, indirectly, improve sleep quality.
In fact, supplements like magnesium glycinate can cause sleepiness in some individuals, as magnesium boosts gamma-aminobutyric acid, an inhibitory neurotransmitter that reduces neuronal activity. The glycinate form of magnesium is more likely to boost GABA, but, for some people, the same effect can also be noticeable with Mg bonded with malic acid. So, it’s a bit of a paradox. Magnesium can boost energy levels and alleviate post-workout fatigue, while, in some cases, also slow down brain activity, boost serotonin and make us fall asleep more easily.
What’s The Science Behind Magnesium Supplements?
Well, magnesium is one of the most studied minerals in molecular science, and the ongoing magnesium advantages for healthy individuals are noted and well understood in the scientific literature. In the human body, magnesium is involved in more than 300 enzyme reactions, and for this reason, it’s known to positively affect the function of our neuromuscular system, help metabolise carbohydrates inside cells, and also regulate the production of insulin in our blood.
Sure, not all people will see an obvious benefit from magnesium supplementation. After all, human bodies are complex and react differently depending on multiple factors that influence our ingrained bodily functions. You are more likely to notice clear benefits from magnesium supplementation if you are already magnesium-deficient, if your circadian rhythm is out of whack, and if you engage in high-intensity physical activities.
But, even for people with normal Mg levels, supplementation in the form of glycinate or malic acid-bound magnesium can improve mental function, enhance the sensitivity of the nervous system and make us sharper and ready to complete our daily tasks. Magnesium advantages are well studied, and the ingestion of Mg supplements is safe. Granted, you shouldn’t go above 350mg of elemental Mg per day, but even if you pass this threshold, Mg is typically safe to consume in larger quantities, as long as you’re properly hydrated. You should always stick to the recommended dosage, however.