Why is magnesium citrate an ideal magnesium supplement?
Most people know that calcium deficiency can lead to osteoporosis, but they often overlook another key factor.Minerals — Magnesium deficiency. According to the Ministry of Health and Welfare's recommended intake, men aged 19 to 50 need 380 mg of magnesium per day, while women need 320 mg. However, the average intake of Taiwanese people is only about 701 mg per 400 mg of magnesium, which is clearly insufficient.
Magnesium, an essential mineral for the human body, is crucial for physiological functions. It plays a vital role in metabolism, bone development and growth, muscle contraction, and neuromuscular signal transmission. Magnesium deficiency can lead to various health problems, such as mood swings and anxiety; physical discomfort including muscle spasms or cramps, sleep disturbances, nausea and vomiting, high blood pressure, irregular heartbeat, weakness, hyperventilation, and constipation; and external manifestations like poor nail growth. In more severe cases, it can cause mental confusion, hallucinations, kidney damage, kidney stones, and even calcification of muscles, kidneys, and arterial walls, potassium deficiency, and in extreme cases, even trigger seizures.
From a dietary perspective, magnesium is abundant in vegetables rich in chlorophyll and fiber. Consuming a variety of fruits and grains also helps replenish magnesium. In addition, hard water, cereal germ, whole grain bran, nuts (especially cashews and almonds), seeds, and bananas are all excellent sources of magnesium. Unfortunately, modern lifestyles and dietary habits lead to magnesium loss: excessive daily intake of 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; and the high temperatures and excessive washing during cooking further contribute to magnesium loss from food.
Among magnesium supplements, magnesium citrate is a particularly noteworthy organic salt form. Existing in ionic form, it effectively adsorbs onto carrier proteins in human cells, then is transferred into the cells and enters the bloodstream. This type of magnesium more easily crosses the intestinal wall into the bloodstream and is absorbed and utilized by the body; its absorption rate is 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 experience...leg cramps at nightThe situation is that most people mistakenly believe it isCalcium deficiencyThe cause is actually a deficiency of magnesium ions, which affects the regulatory function of the nervous system. In this case, doctors usually recommend taking magnesium citrate. In addition, magnesium citrate is also commonly used as a laxative to help improve bowel movement difficulties; at the same time, it can also play a role in relieving discomforts such as mood swings, insomnia, and muscle tension faced by menopausal women.
