While the dietary supplements industry continues to expand with multiple promises of well -being, one of the combinations that arouses more interest among consumers is that of Magnesium and Vitamin C. Both are essential nutrients, and although they can be obtained from food, their joint consumption in the form of supplement generates questions about their safety when consuming them together.
According to the specialized portal Verywell Health y studiesthe initial answer is clear: It is safe. Moreover, the combination can be useful if it is handled with adequate criteria, moderation and professional advice.
The organism cannot produce magnesium or vitamin C on its own. Both fulfill crucial functions. Magnesium participates in muscle contraction, nerve function, Bone health and energy production. For its part, vitamin C collaborates in the absorption of vegetable iron, enhances the immune system, contributes to wound healing and can reduce the risk of chronic diseases.
Taking them together does not interfere in their absorption or presents chemical incompatibilities. On the contrary, it can offer favorable synergies in several physiological planes.
SEgun research, there are a number of potential advantages when both nutrients are consumed simultaneously:
- Improved gastrointestinal function: Magnesium helps maintain regular intestinal movements, while vitamin C contributes to iron absorption.
- Energy increase and muscle recovery: Both are involved in energy metabolism and muscle function.
- Immune support and stress regulation: Vitamin C reinforces defenses, and magnesium has a soothing effect on the nervous system.
Although supplements are useful in certain cases, specialists agree that the best way to incorporate these nutrients remains through food. In addition to greater bioavailability, natural foods provide a combination of beneficial compounds.
- Spinach
- Avocado
- PORTOS
- Whole grains
- Nuts
- Morrons peppers
- Kiwi
- Oranges
- Strawberries
- Broccoli
- Kale
No supplement is exempt from risks if consumed in excess. In the case of magnesium, the most common forms that generate adverse effects are citrate and oxide, also used as laxatives.
- Sleepiness
- Swelling or gases
- Soft stool or stomach cramps
In people with diminished renal function, serious symptoms such as:
- Respiratory difficulties
- Confusion
- Hypotension
- Arrhythmias
- Muscle weakness
As for vitamin C, doses greater than 2000 mg daily can cause:
- Stomach acidity and nausea
- Diarrhea and abdominal cramps
- Risk of kidney calculations
- Iron overload in people with hemochromatosis
Science still investigates many of its applications, but current studies point to the following benefits:
- Bone health: It helps to maintain bone density in conjunction with calcium and vitamin D.
- Cardiovascular system: Low levels are associated with greater risk of heart disease.
- Intestinal transit: It is used against constipation and certain digestive discomforts.
- Mood and anxiety: You can favor the regulation of neurotransmitters.
- Sleep quality: It intervenes in relaxation and Night rest.
- Muscle function: His role in contraction and relaxation avoids cramps.
It is a hydrosolble vitamin with key antioxidant effects. Your supplementation can contribute:
- Cell protection in the face of oxidative damage.
- Reduction of common cold duration and relief of their symptoms.
- Training and activation of white blood cellsKeys to combat infections.
- Iron absorption facilitation of plant sources.
- Collagen synthesisessential for skin elasticity and healing.
A series of strategies can improve the tolerance and effectiveness of these supplements:
- Divide the dose of vitamin C if the 500 mg by Toma (Tomorrow and Night).
- Take magnesium at night if you seek to improve sleep.
- Take vitamin C during the day to take advantage of its energizing and immune effect.
- Eating both with food to improve their absorption and reduce digestive discomfort.
- Adult men: 410–420 mg
- Adult women: 320–360 mg
- Pregnancy and breastfeeding: up to 400 mg
Available forms: Chloride, citrate, glycinate and magnesium oxide.
- Adult men: 90 mg
- Adult women: 75 mg
- Pregnancy and breastfeeding: up to 120 mg
Available forms: Ascorbic acid, calcium ascorbate, sodium ascorbate.
According to studiesalthough magnesium and vitamin C supplements are safe and widely used, their administration must be reasoned. Experts recommend that, if improving the diet persists signs of deficiency, a health professional is consulted to identify the cause and define the most appropriate treatment.
As concluded lStudies, eating an orange or Kiwi not only provides easy absorption vitamin C, but also other essential nutrients such as vitamins, fiber and antioxidants. The supplements, meanwhile, may contain additives or ingredients of variable quality, and are not always well absorbed.
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