If you’re considering, along with your doctor’s recommendations, taking magnesium malate, here is some helpful information to consider:

Magnesium Malate Dosage:

Some FMS/ME/CFS experts recommend taking 140 mg of magnesium twice a day, and 600 mg of malic acid 3 times a day, before meals. One uncontrolled study showed a benefit with 200 mg of malic acid and 50 mg of magnesium 3 times a day. It’s likely to take some experimentation to find your optimal dosage.

Magnesium Malate in Your Diet:

Magnesium is found in fish, artichokes, bananas, grains, yogurt, black beans, almonds, cashews and brazil nuts.

Malic acid comes from apples or other tart fruits.

Side Effects of Magnesium Malate:

Both magnesium and malic acid can cause intestinal problems. So if you develop symptoms such as persistent diarrhea, bloating, or cramping, you might want to take a break from these supplements to see if symptoms resolve. You may also want to try them individually to see if one is easier to tolerate than the other.

Magnesium Malate – Magnesium Malate as Treatment for Fibromyalgia and Chronic Fatigue Syndrome.

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A magnesium deficiency is connected to a host of other health conditions including: migraines, heart disease, mitral valve prolapse, sleep disturbances, over-sensitivity to light and noise, autism, depression, anxiety, PMS, and kidney stones. Insufficient magnesium causes an increase in a body chemical called substance P, which is responsible for pain perception. In other words, you will hurt more if you don’t have enough magnesium. (Fibromyalgia sufferers have on average three times more Substance P than normal.)

Magnesium is involved in thyroid production and protein synthesis. Magnesium is also necessary in the production of stomach acid and digestive enzymes, which are deficient in people with autoimmune disease. It is a powerful weapon in the autoimmune protection arsenal because magnesium can reduce inflammation.

In a six month 1995 study, patients with Fibromyalgia were given a daily dose of 200 mg of malic acid and 50 mg of magnesium. Patients who participated showed significant reduction in pain and tenderness. Since the study, the magnesium/malic acid combination has become controversial. Some practitioners believe that over time, the malic acid will do more harm than good.

Many factors can deplete magnesium in the body. Consuming sugar, starchy foods, and the seasoning monosodium glutamate (MSG) will deplete your body of magnesium. More contributing factors to magnesium deficiency are stress, mercury, and sleep deprivation. Vitamin B deficiencies, especially B12, can lead to the inability of the body to utilize magnesium, even when it is getting adequate amounts. Surprisingly enough, even loud noises can decrease magnesium availability, so turn the radio down.

The Recommended Daily Allowance (RDA) of magnesium is 400mg. Dietary sources of magnesium include whole grains, nuts, seeds, cocoa, green vegetables, seafood, brown rice, and kidney and lima beans.

While this mineral is no cure-all by any means, magnesium has been shown to relieve muscle pain and fatigue in individuals with Fibromyalgia. This fact alone makes giving magnesium worth a try.

Disclaimer: I am not a doctor and nothing that I say should be taken as medical advice, nor has it been evaluated by the FDA.

Heidi Whitaker is an author, herbalist, health coach and popular speaker on the subject of autoimmunity. She co-founded http://www.HealthyDivas.com, a resource center for those with autoimmune disease looking for help and answers. Heidi has given hope to many with fibromyalgia, Chronic Fatigue Syndrome, MS, arthritis, Crohn’s, and other autoimmune diseases.

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