Why the chemical form of magnesium makes a difference
Most people associate magnesium with muscles and cramps. That's understandable, but it's too simplistic.
Magnesium is one of the most important minerals in the human body and acts as a cofactor in more than 300 enzymatic reactions. Many of these occur far less visibly than a nighttime cramp: for example, the production of ATP, the regulation of the nervous system, the control of muscle contraction, and numerous processes of energy metabolism.
Because magnesium is involved in so many fundamental processes, supplementation is not just about the quantity. The chemical form also plays a role.
This is because magnesium in dietary supplements is not present in isolated form, but is bound to different compounds. These differ, among other things, in terms of solubility and bioavailability.[1]
One of these compounds is magnesium malate. Here, magnesium is bound to malate – the salt of malic acid and also a natural component of our cellular energy metabolism.
What makes magnesium malate biochemically different
Magnesium oxide is one of the most widely used forms of magnesium, but it has a comparatively low bioavailability. Organic magnesium compounds have therefore long been investigated as an alternative.[1]
In magnesium malate, magnesium encounters a compound that is itself part of a central metabolic pathway.
Malate is an intermediate product of the citric acid cycle. This cycle takes place in the mitochondria of our cells and plays a crucial role in the conversion of nutrients into usable energy.
This is particularly interesting from a biochemical point of view: Magnesium is required for numerous ATP-dependent reactions, while malate is directly involved in a metabolic pathway that is involved in cellular energy production.[2]
Magnesium malate thus combines two components that both have a relationship to energy metabolism.
However, this does not automatically mean that magnesium malate is fundamentally superior to other forms of magnesium. Direct clinical research specifically on this compound is currently much more limited than research on magnesium in general.
Magnesium, muscles and physical performance
The importance of magnesium for muscle function goes far beyond its well-known connection to muscle cramps.
Magnesium is involved in neuromuscular signal transmission, muscle contraction, and energy supply, among other things.[2]
A review published in 2017 therefore investigated the potential impact of magnesium supplementation on physical performance. The evaluated studies show that baseline status plays an important role: particularly in individuals with insufficient magnesium intake, correlations with various parameters of physical performance may be relevant.[4]
Physical exertion clearly demonstrates how closely muscle work and energy metabolism are linked. Every muscle contraction requires ATP – and magnesium is directly involved in its biological utilization.
What do we know specifically about magnesium malate?
One of the most frequently cited clinical studies on magnesium and malate dates back to 1995.
In the randomized, double-blind, placebo-controlled crossover pilot study, a combination of magnesium and malic acid was investigated in people with fibromyalgia.The focus was on, among other things, pain and pressure sensitivity.[3]
The study is interesting, but should be put into perspective: it was small, examined a specific patient group, and therefore does not provide a general statement about magnesium malate in healthy people.
This difference is particularly important. While the physiological significance of magnesium is very well documented, clinical research on the specific compound magnesium malate is still in its relatively early stages.
Its special feature currently arises primarily from the biochemical combination: magnesium as an essential mineral for energy metabolism and malate as a component of the citric acid cycle.
Magnesium and sleep
The connection between magnesium and sleep is also being scientifically investigated.
Sleep depends on numerous biological systems. These include neuronal excitability, hormonal regulation, and the nervous system's ability to switch between activity and rest.
In a randomized, placebo-controlled trial, 46 older adults with primary insomnia received either magnesium or a placebo for eight weeks. Changes in various sleep parameters, as well as in melatonin and cortisol, were observed.[5]
It is also important to distinguish here: The study examined magnesium in general and not specifically magnesium malate.
However, it shows why magnesium is of interest in sleep research at all. The mineral fulfills far more functions in the body than regulating muscles and is involved in numerous processes that are also relevant to the nervous system and energy metabolism.
Not all magnesium is created equal.
The different magnesium compounds do not differ because the magnesium they contain is different. Rather, what matters is what the mineral is bound to.
In the case of magnesium malate, this compound is particularly interesting from a biochemical point of view: Malate itself is a component of the citric acid cycle and thus one of the central systems of our cellular energy supply.
That is precisely why magnesium malate is frequently discussed in connection with energy, resilience and regeneration.
The scientific basis for this consists of two levels: very extensive research on the physiological importance of magnesium and a much smaller data set specifically on magnesium malate.
This distinction is crucial if we want to understand what we already know about magnesium malate – and what questions research still needs to answer.
Sources
[1] Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnesium Research. 2001;14(4):257–262.
[2] de Baaij JHF, Hoenderop JGJ, Bindels RJM. Magnesium in Man: Implications for Health and Disease. Physiological Reviews. 2015;95(1):1–46.
[3] Russell IJ, Michalek JE, Flechas JD, Abraham GE. Treatment of fibromyalgia syndrome with Super Malic: a randomized, double blind, placebo controlled, crossover pilot study. Journal of Rheumatology. 1995;22(5):953–958.
[4] Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017;9(9):946.
[5] Abbasi B, Kimiagar M, Sadeghniiat K, et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences. 2012;17(12):1161–1169.