Magnesium is the fourth most abundant mineral in our body, where it is stored mainly in the bones and muscles. Our body cannot produce magnesium, so we must obtain it through food or supplements such as magnesium citrate.

Magnesium citrate: what is it

He magnesium is an essential mineral for humans: helps the normal functioning of the nerves and muscleskeeps constant the heartbeatcontributes to maintaining strong bones and teethhelps control blood glucose levels and participate in the energy productionamong other functions. We can also consume it in the form of magnesium supplements, which are available in various forms, one of which is magnesium citratea compound that combines magnesium and citric acid.

The recommended daily amount of magnesium is from between 400 and 420 milligrams in men adults and among 310 to 320 milligrams in women. We obtain them mainly from foods of plant origin such as:

• The green leafy vegetables like chard or spinach.
• The dried fruits such as almonds, peanuts, hazelnuts, pistachios or walnuts.
• Legumes such as peas, chickpeas, white beans, soybeans or lentils.
• Cereals like corn, brown rice.
• Fruit like avocado and bananas.
• He black chocolate.

If, for some reason, you resort to a nutritional supplement, such as magnesium citrate, It is always advisable to consult with your doctor before taking it.

Magnesium citrate: what it is for

Although some people may not reach optimal magnesium levels and some studies indicate that a large part of the population does not reach them, deficit is rare. However, it is more likely in older people and in those that they drink a lot of alcoholhave digestive problems with malabsorption, type 2 diabetes (especially if it is not controlled) and in high performance athletes.

• However, it must be taken into account that with a few small changes in the diet and including the foods we mentioned above we can easily reach the daily amounts.

Some of the symptoms of magnesium deficiency that magnesium citrate can help combat are fatiguethe anxietythe muscle painthe crampsthe headaches and the sleeping problems.

Magnesium citrate has a increased bioavailability than other types of magnesium supplements (such as magnesium oxide or magnesium sulfate) and may help increase levels of this mineral.

Also often used is magnesium citrate to relieve constipation and cleanse the intestines thanks to its ability to increase water and fluids in the intestines. This occurs because magnesium and citric acid have oppositely charged atoms, which causes an osmotic effect in the digestive tract when consumed together. This means that water enters the intestines and is absorbed by the stool, helping to lubricate the gastrointestinal tract and soften the stool, making it easier to evacuate.

Magnesium citrate: contraindications

It is advisable to always take magnesium supplements under the supervision of a health professional because they also have contraindications. For example, it is essential to ask your doctor before taking magnesium citrate in case of kidney disease, alterations in calcium levels, cardiac arrhythmias or if you are pregnant.

Magnesium citrate is contraindicated if you take certain types of antibiotics and other medications because it can interfere with their functioning. You can also have a laxative effect and, especially if high doses are taken over a long period of time, may cause dehydration, diarrhea, abdominal pain, gas, nausea, weight loss, or weakness.

• In rare cases it can cause more serious side effects such as slow or irregular heartbeat, mood changes, persistent diarrhea, severe abdominal pain, bloody stools, or allergic reactions

Also keep in mind that excess magnesium is rare, but can occur when taking too many supplements. The symptoms of excess magnesium They are nausea, abdominal cramps and diarrhea.