In recent times, magnesium supplements have acquired great importance, given the importance of this mineral for carrying out vital functions and maintaining the health of the body.
Gabriel Lapman, nephrologist and author of “More Sneakers, Less Medicine”, explains that it is an essential mineral because it collaborates with more than 300 enzymes that carry out different processes and functions. Among them, he cites:
- transmission of electrical signals from the nervous system
- muscle contraction
- regulation of blood pressure
- energy and protein production
- blood sugar regulation
- bone formation, because it acts in synergy with calcium and vitamin D
Experts believe that the reason more and more people are opting for supplementation is linked to nutrient deficiencies, in this case magnesium. A problem which, according to Lapman, is associated with a poor diet, which favors the consumption of ultra-processed products filled with additives.
Although he also adds that the deficit can occur even with a healthy and balanced diet.
— There are people who fail to absorb it due to digestive or gastrointestinal problems, such as celiac disease, — says Lapman. In addition, he adds: — Those who consume antibiotics also run the risk that their body will lose its ability to integrate magnesium.
Magnesium citrate: what is it for?
Of all the varieties of magnesium that exist, the United States National Library of Medicine reveals that citrate has become popular for its laxative action, which allows it to treat constipation in the short term. Depending on the entity, its effect is generally rapid, manifesting itself within a period of time that can vary from 30 minutes to six hours after ingestion. Its consumption is not recommended for more than a week unless prescribed by a professional, as excess magnesium citrate can cause side effects such as dizziness, drowsiness, nausea and slow heart rate.
Magnesium citrate also acts on other vital functions of the body, such as the regeneration and repair of muscle and bone tissue, in addition to improving the proper functioning of the nervous system.
As for consumption, it can be in the form of powder or capsules. The recommended daily amount varies depending on the sex, age, weight, health and personal needs of each individual. In this regard, Lapman states:
— For supplementation to be beneficial, it must go hand in hand with a healthy lifestyle, which includes a balanced diet, regular physical activity and adequate rest.
Symptoms of magnesium deficiency
Long-term magnesium deficiency, warns the National Institutes of Health (NIH), is linked to the following imbalances:
- Loss of appetite
- Fatigue
- Nausea and vomiting
- Body weakness
- Muscle cramps
- Tingling in the extremities
- Heart rhythm abnormalities
A lack of magnesium in the body is very difficult to diagnose. As a Harvard University report explains, blood levels are often not accurately identified because some of this mineral is stored in cells. It is for this reason that the experts of this institution suggest consulting a nutritionist to analyze and evaluate the person’s daily diet and the level of magnesium consumed.
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