Magnesium Malate

Magnesium malate (C₄H₄MgO₅)

Evidence: Strong

Magnesium, often complexed with malic acid for enhanced absorption, is a vital cofactor for over 600 enzymatic reactions, including those involved in energy metabolism. Within the digestive system, it supports healthy muscle contraction (e.g., gut motility) and various enzymatic processes crucial for efficient digestion.

There are 127,142 peer-reviewed scientific studies on this ingredient.

Selected Study:

Fatima, G., Dzupina, A., Alhmadi, H. B., Magomedova, A., Siddiqui, Z., Mehdi, A., & Hadi, N. (2024). Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases. Cureus, 16(10), e71392. https://doi.org/10.7759/cureus.71392

Study Summary:

Study type: Comprehensive narrative review that synthesizes earlier laboratory, epidemiological and clinical research on magnesium (Mg); it generates no new participants or trials.

Observed benefits: The authors compile evidence linking adequate Mg intake to lower risks of hypertension, type-2 diabetes, cardiovascular disease and osteoporosis; they note that deficiency can present with muscle weakness, tremor, fatigue and arrhythmia. Epidemiological studies consistently associate higher dietary or supplemental Mg with better blood-pressure control, improved insulin sensitivity and greater bone-mineral density.

Mechanisms of action: Mg acts as a co-factor for >300 enzymes, supports ATP utilisation and protein/DNA synthesis, modulates calcium and other ion channels to influence nerve conduction and vascular tone, and participates in bone mineralization. Its calcium-antagonist, vasodilatory and insulin-sensitizing effects are highlighted as plausible biochemical routes for the cardio-metabolic advantages seen in population studies.

Side effects: No serious harms are reported for physiological doses, but the review cautions that very high supplemental intakes can cause diarrhea and, in people with impaired renal function, hypermagnesemia leading to hypotension or cardiac conduction abnormalities.

Strength of evidence: Because this is a narrative (not systematic) review that draws on a heterogeneous mix of observational studies, small trials and mechanistic work, the overall evidence is graded as moderate: biological plausibility and consistent associations are strong, yet large, well-controlled randomized trials are still needed to confirm causal benefits of Mg supplementation and to define optimal dosing and long-term safety.