In the world of food supplements, the Magnesium is a mineral essential for the organism and one of the trace elements – chemical elements necessary for the life present in the body in small quantities – that allows to maintain a adequate bone healthregulate the nervous systemminimize fatigue and promote good muscle performance, among other benefits.
This supplement comes from vegetables, such as dark green leafy vegetables. Although most nutrients can be obtained through a balanced diet, at certain times some people may need additional supplementation for different reasons.
According to the Health Regenera site, there are many types of magnesium that can be classified into three categories, according to their chemical form:
- Insoluble inorganic salts
- Soluble organic salts
- Soluble organic complexes
Each of these forms has specific characteristics that determine the amount of magnesium that the body can absorb and use.
Among the soluble organic salts is magnesium citratewhich is formed by combining magnesium with citric acid.
This supplement, according to the doctor and surgeon of the IGSS Disease Hospital Zone 9, Ricardo Huertas, is used to treat short -term constipation.
What is Magnesium Citrate for
According to the site Medlineplus, Magnesium citrate is a saline laxative that acts retaining water in the intestine. This increases the frequency of the depositions and facilitates its expulsion to soften the feces.
Huertas mentions that this supplement is mainly recommended to people who present the following symptoms:
- Constipation
- Weakness
- Cramps
- Fatigue
- Difficulty sleeping
- Irritability
The specialist indicates that, through laboratory tests, it is possible to detect magnesium deficiency. Although it is a free sale treatment, it is essential to consult your doctor before consuming it.
How to take magnesium citrate
The most common presentation of magnesium citrate is powdered to mix with some liquid or as an oral solution.
According to Huertas, the recommended dose is up to 420 mg a day for men and 320 mg for women. In the case of children, it must not exceed 80 mg per day and must be prescribed by a health professional.
Usually, it is consumed in a single daily dose, although it can be divided into several shots if necessary. Medlineplus recommends not taking it for more than a week, unless medical indication.
Before consuming it, take into account the following recommendations:
- It usually causes a deposition between 30 minutes and six hours after ingesting it.
- It is important to follow the instructions of the packaging to the letter.
- In case of doubts, consult your doctor or pharmacist.
- Take the medication exactly as indicated.
- Do not modify the dose or increase the frequency without medical approval.
In case of liquid solution:
- Eating accompanied by a glass full of water.
In case of powder presentation:
- Mix the content with 10 ounces of cold water or other liquid.
- Shake or stir well until the mixture is homogeneous.
- It can be refrigerated after preparing it.
- Before consuming it, mix it again.
- Use the solution within a maximum period of 36 hours.
- If it is not used within that period, discard it.
Magnesium citrate benefits
According to the Farma laboratory site, the benefits of this supplement include:
- Laxative effect: It relieves occasional constipation and promotes intestinal regularity.
- Stomach acidity neutralization: It helps to balance acid levels in the stomach, favoring better digestion.
- Support to muscles and nerves: Help the proper functioning of the nervous and muscular system, preventing cramps and spasms.
- Vascular system regulation: Participates in the control of the tone of the blood vessels, which can favor blood pressure.
- Bone development and genetic synthesis: It helps to maintain bone density and participate in DNA production.
- Strengthening of the immune system: supports the organism’s defenses against infections.
- Healthy cardiac function: It helps maintain an adequate heart rate.
- Glucose control: You can collaborate in the stabilization of blood sugar levels, especially useful in people with type 2 diabetes.