• Magnesium Citrate: What Is It
• Magnesium citrate: what it’s for
• Magnesium citrate: contraindications

Magnesium is the fourth most abundant mineral in our body, where it is stored primarily in 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

Magnesium is an essential mineral for humans: it helps the normal functioning of nerves and muscles, keeps the heartbeat constant, helps maintain strong bones and teeth, helps control blood glucose levels and participates in energy production, among other functions. We can also consume it in the form of magnesium supplements, which are available in several forms, one of which is magnesium citrate, a compound that combines magnesium and citric acid.

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

• Green leafy vegetables such as Swiss chard or spinach.
• Nuts such as almonds, peanuts, hazelnuts, pistachios or walnuts.
• Legumes such as peas, chickpeas, white beans, soy or lentils.
• Cereals such as corn, brown rice.
• Fruits such as avocado and bananas.
• Dark chocolate.

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

MAGNESIUM CITRATE: WHAT IT’S FOR

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

• However, we must bear in mind that with a few small changes in the diet and including the foods mentioned above we can reach the daily amounts easily.

Some of the symptoms of a magnesium deficiency that magnesium citrate can help fight are tiredness, anxiety, muscle aches, cramps, headaches, and trouble sleeping.

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

Magnesium citrate is also often used 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 atoms with opposite charges, which causes an osmotic effect on the digestive tract when consumed together. This means that water enters the intestines and is absorbed by the feces, helps lubricate the gastrointestinal tract and soften the stool, facilitating evacuation.

MAGNESIUM CITRATE: CONTRAINDICATIONS

It is advisable to take magnesium supplements always 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 how they work. It can also have a laxative effect and, especially if high doses are taken for a long period of time, can 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 swings, persistent diarrhea, severe abdominal pain, bloody stools, or allergic reactions.

It should also be noted that excess magnesium is rare, but it can occur when too many supplements are taken. Symptoms of too much magnesium are nausea, abdominal cramps, and diarrhea.

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