Magnesium is an essential mineral and cofactor in over 300 enzymatic systems vital for healthspan, including ATP synthesis, DNA repair, and inflammation control. The malate form chelates magnesium with malic acid, a key intermediate in the cellular energy (Krebs) cycle, which may enhance absorption and support mitochondrial function, potentially reducing fatigue and muscle soreness.
Verdict
A safe, affordable option for magnesium repletion, especially for energy.
HEALTHSPAN IMPACT
Moderate
RISK LEVEL
Low
EVIDENCE GRADE
B
MONTHLY COST
$10 - $25
Protocol
- Take 200-400mg of elemental magnesium daily, often in the morning or early afternoon.
Flags
- High doses can cause diarrhea or gastrointestinal upset.
- Individuals with kidney disease should consult a physician before supplementing.
- May interfere with the absorption of certain antibiotics (tetracyclines, quinolones) and bisphosphonates.