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Re-descubriendo el Magnesio: Glicinato vs. Citrato

Re-discovering Magnesium: Glycinate vs. Citrate

Magnesium is an essential element involved in numerous metabolic and physiological pathways in the human organism. This article examines the relevance of magnesium, its roles in various biological processes, and contrasts the pharmacokinetic characteristics and efficacy profiles of magnesium glycinate versus magnesium citrate.

Magnesium, being a cofactor in more than 300 enzymatic reactions, is crucial for energy metabolism, neuromuscular function, protein and nucleic acid synthesis, electrolyte balance and bone health.

Biological Functions

Magnesium plays a vital role in energy metabolism, facilitating the conversion of adenosine triphosphate (ATP), the main source of cellular energy. In neuromuscular function, it is involved in the transmission of nerve impulses and in muscle contraction, including that of the heart muscle. It is essential in the synthesis of nucleotides and proteins, and maintains the balance of other electrolytes such as potassium and calcium within cells. In addition, it contributes to bone structure and the metabolism of calcium and vitamin D.

Magnesium Glycinate vs Magnesium Citrate

Magnesium glycinate, a chelate of magnesium and glycine, is characterized by high bioavailability and efficient gastrointestinal absorption, minimizing gastrointestinal side effects. Magnesium citrate on the other hand, a combination of magnesium and citric acid, although well absorbed, possesses an osmotic laxative potential that may be useful or limiting depending on the clinical context. In terms of physiological and pharmacodynamic effects, both forms effectively increase serum and tissue magnesium levels. Magnesium glycinate is often preferred to treat magnesium deficiencies in patients with gastrointestinal intolerance, while magnesium citrate is effective in the management of constipation and may be beneficial in the prevention of nephrolithiasis.

Causes of Deficiency

Increased kidney losses and some specific medical disorders are rare causes of magnesium deficiency. Probably the most common cause of this under-recognized deficiency is some lifestyle factors such as:

  • Diet : Eating magnesium-rich foods, such as green leafy vegetables, nuts, seeds, and whole grains, is crucial to maintaining adequate magnesium levels. Diets high in processed foods and low in natural, nutrient-dense foods can lead to magnesium deficiency.
  • Alcohol consumption: Excessive alcohol consumption can cause increased urinary excretion of magnesium, which in turn can lead to decreased magnesium levels in the body.
  • Stress levels: Chronic stress can contribute to decreased magnesium levels. During periods of stress, the body may excrete more magnesium through urine.
  • Exercise : Intense and prolonged physical activity can increase magnesium loss through sweat and urine. However, moderate physical activity can help improve magnesium regulation in the body.
  • Medications : Certain medications, such as diuretics, can increase the excretion of magnesium from the body, thereby reducing its levels.
  • Beverage Consumption Habits : Excessive consumption of beverages containing caffeine or large amounts of sodium can increase renal excretion of magnesium.

Conclusion

Magnesium is essential for numerous physiological functions and deficiency can have important clinical consequences. The choice between magnesium glycinate and magnesium citrate should be based on individual tolerability, the need for laxative effects, and the patient's specific health conditions.

References

  • De Baaij, JHF, Hoenderop, JGJ, Bindels, RJM "Magnesium in Man: Implications for Health and Disease." Physiological Reviews, vol. 95, no. 1, 2015, pp. 1-46.
  • Schwalfenberg, GK, Genuis, SJ "The Importance of Magnesium in Clinical Healthcare." Scientifica, vol. 2017, 2017, Article ID 4179326.
  • Coudray, C., Rambeau, M., Feillet-Coudray, C., et al. "Study of Magnesium Bioavailability from Ten Organic and Inorganic Mg Salts in Mg-Depleted Rats Using a Stable Isotope Approach." Magnesium Research, vol. 22, no. 4, 2009, pp. 263-268.
  • Nielsen, FH "Magnesium, Inflammation, and Obesity in Chronic Disease." Nutrition Reviews, vol. 68, no. 6, 2010, pp. 333-340.
  • Rosanoff, A., Weaver, CM, Rude, RK "Suboptimal Magnesium Status in the United States: Are the Health Consequences Underestimated?" Nutrition Reviews, vol. 70, no. 3, 2012, pp. 153-164.
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