The supplements magnesium They have gained great relevance due to how essential they are to carry out vital functions and keep the body healthy.
Gabriel Lapman, nephrologist and author of More shoes, less pillsexplains that It is an essential mineral because It collaborates with more than 300 enzymes that carry out different processes and functions. Among them, he lists:
Experts estimate that The reason why more and more people choose to supplement is due to a lack of nutrients, in this case magnesium. A problem that, for Lapman, It is associated with poor nutrition that prioritizes the consumption of ultra-processed products full of additives..
Although he also adds that the deficit It can occur even when eating a healthy and balanced diet. “There are people who do not absorb it successfully due to digestive or gastrointestinal problems such as celiac disease”mentions Lapman. In addition to this, he reports: “Those who consume antibiotics also run the risk of the body losing the ability to incorporate magnesium.”
Of all the varieties of magnesium that exist, United States National Library of Medicine reveals that, in the case of citrate, it became popular due to its action laxative that can treat constipation in the short term. According to the entity, It usually has a rapid effect, manifesting itself in a period 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, since Too much magnesium citrate can cause side effects such as dizziness, drowsiness, nausea, and slow heart rate. according to a report from the institution.
Magnesium citrate also acts on other vital functions of the body such as those of regenerate and repair muscle and bone tissues and enhance the correct performance of the nervous system.
It can be consumed in powder or capsules. The recommended daily amount varies according to sex, age, weight, health status and the personal requirements of each person. In this regard, Lapman reveals: “For supplementation to be beneficial, it must go hand in hand with a healthy lifestyle that includes a balanced diet, regular physical exercise and adequate rest.”
Symptoms of magnesium deficiency
Long-term magnesium deficiency, they warn from NIH, It is related to the following imbalances:
Lack of magnesium in the body is very difficult to diagnose. As explained by a report from Harvard University, Blood levels are often not accurately identified because some of this mineral is stored in cells. Reason why, the experts of this institution suggest consult with a nutrition specialist to analyze and evaluate the person’s daily eating plan and the level of magnesium consumed.
