Why is Magnesium Citrate a Recommended Magnesium Supplement?
Most people know that calcium deficiency may cause osteoporosis, but they often ignore another keyminerals Inadequate magnesium intake. According to the Ministry of Health and Welfare's recommended daily intake, men aged 19 to 50 need 380 mg of magnesium, while women need 320 mg. However, the average intake in Taiwan is only about 70% of the recommended amount, clearly indicating insufficient intake.
As an essential mineral, magnesium is crucial for physiological function. Magnesium plays a vital role in metabolism, bone development and growth, muscle contraction, and neuromuscular signaling. Magnesium deficiency can lead to a variety of health issues, including emotional agitation and anxiety; physical discomfort, including muscle spasms or cramps, sleep disorders, nausea and vomiting, high blood pressure, irregular heartbeat, weakness, hyperventilation, and constipation; and external manifestations, such as poor nail growth. In more severe cases, mental confusion, hallucinations, kidney damage, kidney stones, and even calcification of muscle, kidney, and arterial tissues, potassium deficiency, and, in extreme cases, epileptic seizures may occur.
From a dietary perspective, magnesium is primarily found in chlorophyll-rich and high-fiber vegetables. Moderate consumption of a variety of fruits and grains can also help replenish magnesium. Furthermore, hard water, grain germ, the bran of whole grains, nuts (especially cashews and almonds), seeds, and bananas are all excellent sources of magnesium. Unfortunately, modern lifestyles and diets contribute to the easy loss of magnesium: daily consumption of excessive caffeine and alcohol, and overly refined grain processing, all affect magnesium retention. The magnesium content of vegetables is also reduced due to intensive cultivation methods. Furthermore, high temperatures and excessive washing during cooking further contribute to magnesium loss in food.
Among magnesium supplements, magnesium citrate is an organic salt form that has garnered considerable attention. Existing in an ionic form, it effectively binds to carrier proteins in human cells, where it is then transported intracellularly and into the bloodstream. This form of magnesium more readily crosses the intestinal wall and enters the bloodstream for absorption and utilization, far superior to other forms of magnesium, such as magnesium oxide and magnesium phosphate.
For this reason, magnesium citrate is widely used as a nutritional supplement for people with magnesium deficiency. For example, many elderly people willNocturnal leg crampsMost people mistakenly believe thatCalcium deficiencyThe cause is actually a lack of magnesium ions, which affects the nervous system's regulatory function. In this case, doctors usually recommend taking magnesium citrate. In addition, magnesium citrate is also commonly used as a laxative to help alleviate bowel problems. It can also alleviate the discomfort of menopausal women, such as depression, insomnia, and muscle tension.
