Magnesium malate is a form of magnesium bound to malic acid, a substance found naturally in fruits. It is a supplement often used to support energy, reduce muscle soreness and replenish general magnesium deficiencies. But what are the possible side effects of magnesium malate, and when is it best to avoid this supplement?

Because even with good nutrients, proper dosage is important.

What is magnesium malate?

Magnesium malate is a valuable supplement for people who suffer from fatigue, muscle cramps or chronic pain, such as in fibromyalgia. Malate has a number of unique properties that set it apart from other forms of magnesium:

1. Energy boost: malic acid plays a role in the citric acid cycle, the process by which your cells produce energy. Magnesium malate may therefore contribute to feeling more energetic.
2. Muscle relaxation: magnesium is known for its ability to reduce muscle cramps, and malate is also suitable for this purpose.
3. High absorption: magnesium malate has good bioavailability, meaning your body absorbs it easily.
4. Milder to the stomach: compared to other forms such as magnesium citrate or magnesium oxide, magnesium malate tends to be less stressful to the stomach and intestines.

Possible side effects of magnesium malate

Although magnesium malate is generally well tolerated, some people may experience side effects. This usually happens if you take too much or have a sensitivity to magnesium supplements. Here are the most common side effects:

1. Gastrointestinal complaints

Although not common with magnesium malate, excessive doses can still cause diarrhea, flatulence or abdominal pain. This is because excess magnesium can be laxative.

2. Nausea

Some people experience nausea, especially if they take the supplement on an empty stomach. This can be reduced by taking magnesium malate during a meal.

3. Low blood pressure

Magnesium relaxes blood vessels, which can sometimes lead to a slight drop in blood pressure. This is usually not a problem, but can cause dizziness in people with too low blood pressure.

4. Drug interactions

Magnesium can affect the absorption of certain medications, such as antibiotics and bisphosphonates. If you are taking medications, consult with your doctor before taking magnesium malate.

When is it better to avoid magnesium malate?

Certain situations call for extra caution when using magnesium malate. For example, it is important for people with kidney problems to be careful because damaged kidneys may have difficulty excreting excess magnesium. This can lead to accumulation in the body, which can cause health problems. In addition, some people may be hypersensitive or allergic to the ingredients in the supplement, which can lead to unwanted reactions. Finally, it is important to be careful if you are taking medications, as magnesium can interfere with the action of certain medications, such as antibiotics or anti- osteoporosis drugs. Always consult with a physician in these cases.

Tips to prevent side effects

Fortunately, you can avoid many side effects by using magnesium malate properly:

• Stick to the recommended dosage: follow the dosage recommendations on the label or as directed by your doctor.
• Take it with food: this helps to prevent stomach upset. Because magnesium malate gives energy, it is good to take it during breakfast.
• Start with a low dose: If you are new to magnesium supplements, start with a low dose and build up slowly.