Today, many people are looking to maintain a healthy weight and improve their overall well-being, which often leads them to consider various supplements to achieve their goals.
Magnesium citrate is one of those popular supplements due to its multiple benefits, which go beyond balancing magnesium levels in the body. However, it is crucial to understand both its positive effects and the precautions necessary for its consumption.
What is magnesium citrate and how does it work?
Magnesium citrate is a form of magnesium that dissolves easily in water, making it a highly absorbable supplement for the body.
Magnesium is an essential mineral for various bodily functions, including energy production, protein synthesis, and proper functioning of the nervous and muscular systems. In addition, this supplement is commonly used as a mild laxative to relieve constipation, as it promotes water retention in the intestines, facilitating the passage of feces.
According to MedlinePlus, magnesium citrate is effective at increasing the amount of bowel movements and softening stools, making it a quick and effective option for people who suffer from occasional constipation. However, it is important not to take it for more than a week without consulting a doctor, as prolonged use can cause imbalances in the body.
Other benefits of magnesium citrate
Magnesium plays a key role in many bodily functions, which explains why a deficiency of this mineral can lead to various health problems.
Rinat Ratner, director of the Nutrition and Dietetics program at the German Clinical Medicine Faculty of Universidad del Desarrollo, explains that “magnesium is key to regulating the metabolism of glucose, cholesterol and blood pressure.” She also adds that magnesium deficiency can be associated with diseases such as hypertension, metabolic syndrome and diabetes.
Ratner also points out that this mineral is also essential for proper muscle and nerve function, as well as bone health. In fact, many athletes turn to magnesium citrate not only to prevent muscle cramps, but also to improve their athletic performance. Magnesium helps reduce muscle fatigue, speeding up recovery after intense exercise.
Another benefit of magnesium is its positive impact on cardiovascular health. Ratner says that magnesium regulates blood pressure and contributes to the prevention of heart disorders. This mineral helps relax blood vessels and improve blood flow, which reduces the risk of hypertension and other heart diseases.
A study published in the American Journal of Clinical Nutrition found that people with adequate levels of magnesium in their diet had a lower risk of stroke and heart attack. This reinforces the importance of maintaining a proper balance of magnesium in the body.
Precautions when taking magnesium citrate
Despite the many benefits of magnesium citrate, it is important to be cautious with its consumption. Ratner warns that excessive use of this supplement can have adverse effects, such as diarrhea, nausea, vomiting, muscle weakness, hypotension (low blood pressure) and arrhythmias (irregular heart rhythm). These symptoms can appear when the recommended dose is exceeded or its use is prolonged without medical supervision.
In severe cases, excessive magnesium consumption can lead to magnesium toxicity, a rare but serious condition that can cause difficulty breathing, mental confusion, and even cardiac arrest. Therefore, you should always follow the recommended dosage and consult a doctor before starting any supplement.
How to take magnesium citrate safely?
Magnesium citrate is usually found in liquid or tablet form, and it is important to follow the dosage directions.
For the treatment of constipation, MedlinePlus recommends not taking it for more than a week without medical supervision. For other uses, such as improving athletic performance or relieving muscle fatigue, it is recommended to follow the instructions of a health or nutrition specialist.
People with kidney or heart problems, as well as those taking medications that affect magnesium levels in the body, should be especially careful about using magnesium supplements. Also, some people may be allergic to magnesium citrate, so watch for any adverse reactions, such as rash, swelling, or difficulty breathing.
Magnesium citrate is a versatile supplement that can offer numerous benefits, from improving athletic performance to regulating blood pressure and relieving constipation. However, as with any supplement, its use should be moderate and under the supervision of a health professional, to avoid adverse effects and ensure that maximum benefits are obtained without risks.
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