When we talk about food supplementsin the vast majority of cases, we think of those that contain vitamins either minerals. However, these two nutrients can be obtained if you follow a healthy and balanced diet. Now, there are people and there are times when it is more complicated and then yes, supplementation is needed.
One of those minerals is magnesium. It is a trace element with several functions within our body: regulate the nervous system, promote good muscle tone and the bone healthin addition to give us energy throughout the day. In fact, it is precursor of the production of serotoninknown as happiness hormone. And, like the rest of his companions, he needs to maintain adequate levels within our body to fulfill its function.
What is magnesium citrate used for?
Magnesium, in general, is an essential mineral in the maintaining the health of our boneshelping the body to better assimilate calcium and prevent bone loss. It also helps regulate intestinal transit for those who suffer from constipation problems (guided and regulated by a doctor or specialist, so as not to cause side effects). But, also, promotes proper rest and relieves symptoms of stress and anxiety. In supplement form, it will help you, above all, with the latter, relaxing your muscles and helping you recover after an intense day.
When to take magnesium citrate
The vast majority of people obtain all their magnesium through diet.although the levels you will need vary depending on age, sex and certain medical conditions. Some symptoms that can give you indications of its shortage are fatigue and tiredness, changes in heart rate or muscle spasms.
The most advisable thing is, first of all, Go to a doctor or expert to explain how it works, if you really need this supplement and how you should start taking it.. And improper or excessive use can have adverse side effects. And, in no case, replace a rich and balanced diet.
How to buy magnesium citrate
THE BEST RATED ON AMAZON: Magnesium Citrate 1480mg from WeightWorld
The nutritional supplement of WeightWorld contains 240 capsules of natural magnesium citrate, with a great tolerance and absorption. Following the recommended dosage (two capsules a day), you have enough treatment for four months.
Furthermore, the product has been tested by the European Eurofins laboratories to ensure the absence of unwanted compounds. It is made with 100% natural ingredientsso it is a vegan product.
And if we add to all this that it has more than 2,000 very good ratings, comments and scores and the explicit recommendation of Amazon, we find ourselves facing one of the best options.
NUMBER 1 ON AMAZON: Magnesium Citrate 1545mg + Magnesium Bisglycinate 600mg NUTRALIE
Magnesium citrate NUTRALIE is he most complete supplementsince there are different ingredients that are capable of enhancing its effect on the body, such as vitamin B6, B3 and c.
Components that are present in the formulation of these capsules, created from magnesium citrate and bisglycinatetwo of its forms that allow better absorption. It is, therefore, one of the most complete and effective options.
The boat includes 120 capsules which, depending on the dose, will offer you treatment for a month and a half or two months.
THE HIGHEST RATED BRAND: Magnesium Citrate 2500mg from Gloryfeel
The brand Gloryfeel It is always one of the most sought after and best valued in terms of dietary supplements and, in its catalog, it also has magnesium citrate.
Each bottle contains 210 capsules of 833 milligrams pure trimagnesium dicitrate. The recommended dose is three capsules daily, which means the bottle lasts two months. It’s a highly concentrated organic magnesium that is absorbed quickly and additive free.
They are manufactured in Germany in accordance with ISO and HACCP certifications.
FOR GOOD MUSCLE RECOVERY: Premium Natural Elements Magnesium Citrate
This magnesium citrate supplement is another one of the best rated on Amazon. Each bottle contains 180 capsules of this nutrient highly bioavailable. The daily dose is three capsules daily with a glass of water, which will give you two months.
It is a supplement that has been tested in the laboratory, which offers a high dosage, and which helps, above all, reduce feelings of tiredness or fatigue. This is because works at a muscular levelto recover after intense physical activity.
IN TABLETS TO FIGHT AGAINST CONSTIPATION: Solgar Magnesium Citrate
Magnesium Citrate Supplement SOLGAR is indicated for those people who suffer from constipation. It is composed of a dose of 200 milligrams of magnesium citratethat is easily absorbedand it is their best-selling product of this nutrient.
In fact, they present it as a star product for those who suffer from intestinal or absorption problems. Thus, this supplement will help you maintain a normal energy metabolism already get improve your intestinal transit.
Each bottle contains 60 tabletshaving to take one a day, so you have treatment for two months.
IF YOU ARE LOOKING FOR A TREATMENT FOR SEVERAL MONTHS: Pure Magnesium Citrate 400mg Lustycare
This dietary supplement Lustycare contains pure magnesium citrate with a high concentration (400 milligrams). It has been elaborated without additives or preservatives. Its formula is very absorbable and a good option for those who need to recover their muscle tone and bone health.
Each bottle contains 240 capsuleswith a duration of eight months. The daily dose is one capsule. They have been manufactured in Spain with all certifications.
© Image SourceHow to take magnesium citrate
Magnesium is found naturally in some foods: cocoa, legumes, dried fruits and some seeds, like those of sunflower or of linen. If not, we will have to turn to dietary supplements, which are usually marketed powdered either capsules.
Daily dose of magnesium citrate
According to the Spanish Agency for Food Safety and Nutrition (AESAN), the maximum daily consumption amount of magnesium, in adultsis from 250 milligrams.