2023-09-14 13:48:00
Magnesium helps in the formation of proteins and strong bones, and the regulation of blood sugar, among other functions. It is in most foods, such as fruits and vegetables (Getty)
There is a mineral, naturally present in various foods, that helps more than 300 enzymes carry out various chemical reactions in the body. It helps in the formation of proteins and strong bones, and the regulation of blood sugar, blood pressure, and muscle and nerve functions.
This is magnesium, which also acts as an electrical conductor in muscle contraction and makes the heart beat regularly.
The Office of Dietary Supplements of the National Institutes of Health of the United States has specified What is the recommended intake level of magnesium. It is generally ingested through food.
It is known that eating a balanced diet is already sufficient to provide the recommended daily amounts of magnesium. But some people need supplements, such as magnesium chloride.
In some people, the consumption of supplements with magnesium chloride may be necessary/File
Those who suffer from digestive disorders, such as celiac disease and chronic diarrhea, may be at greater risk of magnesium deficiency.
An adult body contains approximately 25 grams of magnesium, of which 50% to 60% is present in bones and most of the rest in soft tissues. Less than 1% of total magnesium is found in blood serum, and these levels are kept under strict control.
A daily intake of 420 milligrams of magnesium is recommended for men and 320 milligrams for women. If, for some reason, the human body does not receive these amounts, a deficit may occur. Due to this alteration, people may register symptoms such as loss of appetite, nausea, vomiting, fatigue, numbness, tingling, muscle cramps, seizures and personality changes in extreme cases.
According to the American institution, “the body usually absorbs between 30% and 40% of the magnesium ingested through food.”
Most magnesium in the diet comes from vegetables, such as dark leafy greens (iStock)
Magnesium is widely distributed in foods of plant and animal origin and in beverages, point out the US National Institutes of Health.
Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains are good sources. In general, foods that contain fiber provide magnesium.
Magnesium can also be added to some breakfast cereals and other fortified foods. But it must be taken into account that processed foods, “such as the refining of cereals to eliminate the germ and the bran, rich in nutrients, considerably reduce the magnesium content,” indicates the American institution.
Tiredness, loss of appetite, nausea, vomiting, numbness, tingling, muscle cramps, among others, can be symptoms of magnesium deficiency (Getty Images)
Drinking tap water and mineral and bottled waters can also be sources of magnesium. “But the amount of magnesium in water varies depending on the source and brand.”
If magnesium insufficiency persists over time, other pathologies such as coronary heart disease, stroke and osteoporosis can develop.
Drinking tap water or bottled water contains magnesium in different amounts (Getty)
When you decide to take supplements, such as magnesium chloride, it is a salt of this mineral that includes chlorine. Its absorption rate is higher than other magnesium supplements such as carbonate or citrate.
Magnesium chloride is a supplement used to relieve heartburn, aid digestion, improve constipation or constipation, and improve bone density.
They may help reduce the risk of osteoporosis in older women.
“A healthy person, without corroborated nutritional deficiency or diseases that warrant it, has no indication of receiving vitamin supplements in general, or magnesium in particular,” Ramiro Heredia, a doctor specializing in internal medicine at the José de San Hospital de Clínicas, explained to Infobae. Martín from the University of Buenos Aires.
There are no studies that show that magnesium supplements help the regeneration of tendons and tissue (Getty)
If a deficiency is actually detected, the magnesium supplement can be consumed according to the prescription of a health professional. It is used to prevent or treat neurological and osteoarticular disorders that can occur due to deficiency, Heredia said.
There are myths that attribute benefits to magnesium chloride that are not true. For example, it is circulated that supplements help the regeneration of tendons and tissues. However, there are no studies that have shown these benefits.
It should also be considered that magnesium supplements may have risks. The kidneys are responsible for eliminating or reabsorbing magnesium depending on blood levels. If a person has a deficit, reabsorption occurs. If there is excess, it is eliminated through urine.
However, this “self-regulation” can fail if the maximum limit of magnesium from supplements and medications is exceeded.
Before taking supplements with magnesium chloride, it is recommended to consult your doctor to evaluate if you really need that product/File
Above this amount, high consumption can cause diarrhea, nausea, stomach cramps, and even cardiac disorders or cardiac arrest. Additionally, magnesium supplements may interact with taking other medications such as drugs used for osteoporosis, diuretics (which increase magnesium reabsorption), and antibiotics, whose absorption may be decreased if taken at the same time as supplements. of magnesium.
Before consuming it, it is necessary to know if you really have a deficiency of any mineral and for that you must consult a health professional.
If one decides to consume supplements without consulting, there is a risk of exceeding the maximum recommended amounts and endangering health.
It must be considered that magnesium supplements can interact with medications such as antibiotics (Getty)
High magnesium intake in dietary supplements and medications can cause diarrhea, nausea and stomach cramps, according to the Office of the National Institutes of Health.
Extremely high magnesium intake can cause an irregular heart rhythm and cardiac arrest. That is why it is advisable to consult a health professional who will evaluate the person and indicate whether the use of the supplement is appropriate.
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