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<!DOCTYPE html> <html lang="es" class=" story nytapp-vi-article " xmlns:og="http://opengraphprotocol.org/schema/"> <head> <meta charset="utf-8" /> <title data-rh="true">¿Los suplementos de magnesio son buenos para la salud? - The New York Times</title> <meta data-rh="true" name="robots" content="noarchive, max-image-preview:large"/><meta data-rh="true" name="description" content="Examinamos lo que este mineral puede —y no puede— hacer por el sueño, la salud mental y mucho más."/><meta data-rh="true" property="twitter:url" content="https://www.nytimes.com/es/2024/11/20/espanol/estilos-de-vida/suplementos-de-magnesio.html"/><meta data-rh="true" property="twitter:title" content="¿Necesitas tomar suplementos de magnesio?"/><meta data-rh="true" property="twitter:description" content="Examinamos lo que este mineral puede —y no puede— hacer por el sueño, la salud mental y mucho más."/><meta data-rh="true" property="twitter:image" 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e1tej78p0">Credit...</span><span><span aria-hidden="false">Sean Dong</span></span></span></figcaption></figure></div><div class="css-p6m5rf"><div class="byline-container css-1u5onbp epjyd6m2"><div class="css-165eim7 ey68jwv0" aria-hidden="true"><a href="https://www.nytimes.com/by/alice-callahan" class="css-uwwqev"><img alt="Alice Callahan" title="Alice Callahan" src="https://static01.nyt.com/images/2023/11/11/reader-center/author-alice-callahan/author-alice-callahan-thumbLarge.png" class="css-dc6zx6 ey68jwv2"/></a></div><div class="css-233int epjyd6m1"><p class="css-4anu6l e1jsehar1"><span class="byline-prefix">Por </span><a href="https://www.nytimes.com/by/alice-callahan" class="last-byline css-ojhyzr e1jsehar0" itemProp="name">Alice Callahan</a></p><div class="css-gqryk5 epjyd6m0"></div></div></div></div><div class="css-1c72mta"><time class="css-kx0gap e16638kd0" dateTime="2024-11-20T03:00:23-05:00">20 de noviembre de 2024</time></div><div class="css-1arl30t"><a class="css-1yuai0v" href="https://www.nytimes.com/2024/11/19/well/eat/health-benefits-of-magnesium-supplements.html" data-version="en" title="Read in English">Read in English</a></div></header><div id="NYT_ABOVE_MAIN_CONTENT_REGION" data-testid="region"></div><section name="articleBody" class="meteredContent css-1r7ky0e"><div class="css-s99gbd StoryBodyCompanionColumn" data-testid="companionColumn-0"><div class="css-53u6y8"><p class="css-at9mc1 evys1bk0">Se dice que los suplementos de magnesio ayudan con una larga lista de dolencias: problemas de sueño, migrañas, depresión, hipertensión, calambres musculares, estreñimiento. Un consejero de bienestar de TikTok llegó a decir que, para “<a class="css-yywogo" href="https://www.tiktok.com/@higherupwellness/video/7296936913770925354" title="" rel="noopener noreferrer" target="_blank">ser un miembro funcional de la sociedad</a>”, todo el mundo debería tomarlos.</p><p class="css-at9mc1 evys1bk0">La premisa de que este mineral esencial puede tratar una gama tan amplia de problemas se basa en la idea de que muchas personas tienen carencias de él. Pero, ¿es eso cierto? ¿Y reponer el magnesio de tu cuerpo resolverá tus problemas de salud?</p><p class="css-at9mc1 evys1bk0">Hemos preguntado a expertos si estas afirmaciones resisten el escrutinio científico.</p><h2 class="css-1u37br4 eoo0vm40" id="link-211f12cb">¿Es frecuente la carencia de magnesio?</h2><p class="css-at9mc1 evys1bk0">La mayoría de los estadounidenses no tienen una carencia grave de magnesio, dijo Edward Saltzman, profesor asociado de la Facultad Friedman de Ciencia y Política de la Nutrición de la Universidad Tufts. Si la tuvieran, dijo, presentarían síntomas perceptibles como náuseas, vómitos, entumecimiento, hormigueo, convulsiones y ritmos cardíacos anormales.</p></div><aside class="css-ew4tgv" aria-label="companion column"></aside></div><div data-testid="Dropzone-1"></div><div class="css-s99gbd StoryBodyCompanionColumn" data-testid="companionColumn-1"><div class="css-53u6y8"><p class="css-at9mc1 evys1bk0">Pero las encuestas nacionales sobre la dieta sugieren que al menos <a class="css-yywogo" href="https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/usual/Usual_Intake_gender_WWEIA_2017_March%202020.pdf" title="" rel="noopener noreferrer" target="_blank">la mitad de la población de Estados Unidos</a> no cumple las recomendaciones federales: al menos 310 o 320 miligramos de magnesio al día para las mujeres que no están embarazadas (dependiendo de su edad); y al menos 400 o 420 miligramos para los hombres (también dependiendo de la edad).</p><p class="css-at9mc1 evys1bk0">No consumir suficiente magnesio podría tener consecuencias más sutiles y a largo plazo, dijo Saltzman. Los investigadores han hallado correlaciones, por ejemplo, entre consumir menos magnesio y afecciones de salud como <a class="css-yywogo" href="https://bmjopen.bmj.com/content/10/3/e032240.long" title="" rel="noopener noreferrer" target="_blank">la diabetes de tipo 2, los accidentes cerebrovasculares</a>, <a class="css-yywogo" href="https://pubmed.ncbi.nlm.nih.gov/31815866/" title="" rel="noopener noreferrer" target="_blank">las enfermedades cardiovasculares</a>, <a class="css-yywogo" href="https://pubmed.ncbi.nlm.nih.gov/36986033/" title="" rel="noopener noreferrer" target="_blank">las fracturas óseas</a>, <a class="css-yywogo" href="https://pubmed.ncbi.nlm.nih.gov/33503279/" title="" rel="noopener noreferrer" target="_blank">las migrañas</a> y <a class="css-yywogo" href="https://pubmed.ncbi.nlm.nih.gov/35184264/" title="" rel="noopener noreferrer" target="_blank">el sueño deficiente</a>, aunque no han demostrado que haya causalidad.</p><div class="css-1336jj"><div class="css-121kum4"><div class="css-171quhb"></div><div class="css-asuuk5"><noscript><div class="css-7axq9l" data-testid="optimistic-truncator-noscript"><svg width="24" height="24" viewBox="0 0 24 24" aria-hidden="true" class="css-1b5b8u1"><path fill="currentColor" fill-rule="evenodd" d="M2.5 12a9.5 9.5 0 1 1 19 0 9.5 9.5 0 0 1-19 0Zm8.5 1.75v-7.5h2v7.5h-2Zm0 2v2h2v-2h-2Z" clip-rule="evenodd"></path></svg><div data-testid="optimistic-truncator-noscript-message" class="css-6yo1no"><p class="css-3kpklk">We are having trouble retrieving the article content.</p><p class="css-3kpklk">Please enable JavaScript in your browser settings.</p></div></div></noscript><div class="css-1dv1kvn" id="optimistic-truncator-a11y" tabindex="-1"><hr/><p>Thank you for your patience while we verify access. 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lo que este mineral puede —y no puede— hacer por el sueño, la salud mental y mucho más."}],"textAlign":"LEFT"},"timestampBlock":{"__typename":"TimestampBlock","align":"LEFT","showUpdatedTimestamp":null,"timestamp":"2024-11-20T08:00:23.000Z"}},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Se dice que los suplementos de magnesio ayudan con una larga lista de dolencias: problemas de sueño, migrañas, depresión, hipertensión, calambres musculares, estreñimiento. Un consejero de bienestar de TikTok llegó a decir que, para “"},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fwww.tiktok.com\u002F@higherupwellness\u002Fvideo\u002F7296936913770925354"}],"text":"ser un miembro funcional de la sociedad"},{"__typename":"TextInline","formats":[],"text":"”, todo el mundo debería tomarlos."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":false,"bad":false,"index":0},{"__typename":"EmailSignupBlock","newsletterHeading":[{"__typename":"TextInline","text":"El Times"}],"newsletterSummary":[{"__typename":"TextInline","text":"Una selección semanal de historias en español que no encontrarás en ningún otro sitio, con eñes y acentos."}],"productCode":"BN","productDefaults":{"__typename":"EmailSignupBlockDefaults","allowedEntitlement":"","altText":"el times newsletter","caption":"Una selección semanal de historias en español que no encontrarás en ningún otro sitio, con eñes y acentos.","frequency":"Los martes, viernes y domingos","isOnsiteFreeTrialEnabled":0,"sampleUrl":"https:\u002F\u002Fstatic.nytimes.com\u002Femail-content\u002FBN_sample.html","subscriptionPageLink":"","thumbImg":"https:\u002F\u002Fstatic.nytimes.com\u002Femail-images\u002FNYT-Newsletters-ElTimes-Icon-500px.jpg","title":"El Times"}},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":false,"bad":false,"index":1},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"La premisa de que este mineral esencial puede tratar una gama tan amplia de problemas se basa en la idea de que muchas personas tienen carencias de él. Pero, ¿es eso cierto? ¿Y reponer el magnesio de tu cuerpo resolverá tus problemas de salud?"}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":true,"bad":false,"index":2},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Hemos preguntado a expertos si estas afirmaciones resisten el escrutinio científico."}],"textAlign":"LEFT"},{"__typename":"Heading2Block","content":[{"__typename":"TextInline","formats":[],"text":"¿Es frecuente la carencia de magnesio?"}],"textAlign":"LEFT"},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"La mayoría de los estadounidenses no tienen una carencia grave de magnesio, dijo Edward Saltzman, profesor asociado de la Facultad Friedman de Ciencia y Política de la Nutrición de la Universidad Tufts. Si la tuvieran, dijo, presentarían síntomas perceptibles como náuseas, vómitos, entumecimiento, hormigueo, convulsiones y ritmos cardíacos anormales."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":true,"adsDesktopHoldout":true,"adsHybrid":true,"adsMobile":true,"adsMobileHoldout":false,"bad":false,"index":3},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Pero las encuestas nacionales sobre la dieta sugieren que al menos "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fwww.ars.usda.gov\u002FARSUserFiles\u002F80400530\u002Fpdf\u002Fusual\u002FUsual_Intake_gender_WWEIA_2017_March%202020.pdf"}],"text":"la mitad de la población de Estados Unidos"},{"__typename":"TextInline","formats":[],"text":" no cumple las recomendaciones federales: al menos 310 o 320 miligramos de magnesio al día para las mujeres que no están embarazadas (dependiendo de su edad); y al menos 400 o 420 miligramos para los hombres (también dependiendo de la edad)."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":false,"bad":false,"index":4},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"No consumir suficiente magnesio podría tener consecuencias más sutiles y a largo plazo, dijo Saltzman. Los investigadores han hallado correlaciones, por ejemplo, entre consumir menos magnesio y afecciones de salud como "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fbmjopen.bmj.com\u002Fcontent\u002F10\u002F3\u002Fe032240.long"}],"text":"la diabetes de tipo 2, los accidentes cerebrovasculares"},{"__typename":"TextInline","formats":[],"text":", "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F31815866\u002F"}],"text":"las enfermedades cardiovasculares"},{"__typename":"TextInline","formats":[],"text":", "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F36986033\u002F"}],"text":"las fracturas óseas"},{"__typename":"TextInline","formats":[],"text":", "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F33503279\u002F"}],"text":"las migrañas"},{"__typename":"TextInline","formats":[],"text":" y "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F35184264\u002F"}],"text":"el sueño deficiente"},{"__typename":"TextInline","formats":[],"text":", aunque no han demostrado que haya causalidad."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":false,"bad":false,"index":5},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Desgraciadamente, no hay una forma sencilla de saber si cumples las directrices federales. Un análisis de sangre, por ejemplo, no te dará una evaluación muy precisa, dijo Katherine L. Tucker, profesora emérita de Ciencias Biomédicas y Nutricionales en UMass Lowell."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":true,"bad":false,"index":6},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"“Para mí, es uno de los nutrientes más importantes que estamos pasando por alto”, dijo Tucker."}],"textAlign":"LEFT"},{"__typename":"Heading2Block","content":[{"__typename":"TextInline","formats":[],"text":"¿Los suplementos de magnesio pueden ayudar en ciertas afecciones?"}],"textAlign":"LEFT"},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Los ensayos clínicos relevantes que lo han analizado han sido pequeños, con resultados inconsistentes, dijo Saltzman, por lo que si acaso pueden ayudar con una lista tan larga de dolencias es “la pregunta del millón”."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":true,"adsMobile":true,"adsMobileHoldout":false,"bad":false,"index":7},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Necesitamos estudios más amplios y mejores antes de recomendar suplementos de magnesio a la mayoría de la gente, añadió."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":true,"adsDesktopHoldout":true,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":false,"bad":false,"index":8},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Sin embargo, algunas evidencias de alcance limitado proporcionan indicios de que los suplementos de magnesio pueden ayudar al menos con algunos problemas, sobre todo si no obtienes suficiente magnesio de tu dieta, dijo Tucker. He aquí algunas áreas que ofrecen las mejores evidencias, aunque imperfectas, para su uso."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":false,"bad":false,"index":9},{"__typename":"Heading3Block","content":[{"__typename":"TextInline","formats":[],"text":"Migrañas"}],"textAlign":"LEFT"},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Según la "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fpmc.ncbi.nlm.nih.gov\u002Farticles\u002FPMC3335449\u002F"}],"text":"Academia Americana de Neurología y la Sociedad Americana de Cefaleas"},{"__typename":"TextInline","formats":[],"text":", los suplementos de magnesio son “probablemente eficaces” para prevenir las migrañas en quienes las padecen con regularidad. Esto está respaldado por "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fheadachejournal.onlinelibrary.wiley.com\u002Fdoi\u002Fabs\u002F10.1111\u002Fhead.13217"}],"text":"un puñado de pequeños ensayos clínicos"},{"__typename":"TextInline","formats":[],"text":", que han sugerido que los pacientes que tomaron 600 miligramos de magnesio al día tuvieron menos migrañas que los que tomaron un placebo."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":true,"bad":false,"index":10},{"__typename":"Heading3Block","content":[{"__typename":"TextInline","formats":[],"text":"Sueño"}],"textAlign":"LEFT"},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"En una "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fbmccomplementmedtherapies.biomedcentral.com\u002Farticles\u002F10.1186\u002Fs12906-021-03297-z"}],"text":"revisión de estudios realizada en 2021"},{"__typename":"TextInline","formats":[],"text":", unos investigadores resumieron los resultados de tres ensayos clínicos que incluyeron a 151 personas de 50 años o más. Descubrieron que, por término medio, quienes tomaban entre 320 y 729 miligramos de magnesio al día se dormían unos 17 minutos más deprisa que quienes tomaban un placebo. Sin embargo, no estaba claro si los suplementos mejoraban la calidad del sueño de los participantes o les ayudaban a dormir más tiempo."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":true,"adsMobile":true,"adsMobileHoldout":false,"bad":false,"index":11},{"__typename":"Heading3Block","content":[{"__typename":"TextInline","formats":[],"text":"Salud mental"}],"textAlign":"LEFT"},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"En "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fwww.frontiersin.org\u002Fjournals\u002Fpsychiatry\u002Farticles\u002F10.3389\u002Ffpsyt.2023.1333261\u002Ffull"}],"text":"una revisión de 2023"},{"__typename":"TextInline","formats":[],"text":" de siete pequeños ensayos clínicos, los investigadores concluyeron que tomar suplementos de magnesio puede ayudar a reducir los síntomas de la depresión (aunque no todos los ensayos que revisaron hallaron tales beneficios). Un "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fjournals.plos.org\u002Fplosone\u002Farticle?id=10.1371\u002Fjournal.pone.0180067"}],"text":"ensayo"},{"__typename":"TextInline","formats":[],"text":" de 2017 con 126 adultos con síntomas de depresión de leves a moderados descubrió que quienes tomaron 248 miligramos de magnesio al día durante seis semanas empezaron a sentirse menos ansiosos y deprimidos al cabo de dos semanas. Sin embargo, los investigadores informaron de que este beneficio podría haberse explicado en parte por un efecto placebo."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":false,"bad":false,"index":12},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Una revisión de 2024 también descubrió que "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F38817505\u002F"}],"text":"los suplementos de magnesio pueden ayudar con la ansiedad"},{"__typename":"TextInline","formats":[],"text":", aunque los resultados también fueron contradictorios."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":true,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":false,"bad":false,"index":13},{"__typename":"Heading3Block","content":[{"__typename":"TextInline","formats":[],"text":"Presión arterial y azúcar en sangre"}],"textAlign":"LEFT"},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Algunos estudios realizados durante periodos cortos de tiempo han sugerido que, en personas con hipertensión, los suplementos de magnesio pueden "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fwww.ahajournals.org\u002Fdoi\u002F10.1161\u002FHYPERTENSIONAHA.116.07664?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed"}],"text":"reducir la tensión arterial"},{"__typename":"TextInline","formats":[],"text":" en una pequeña cantidad. Y en personas con diabetes de tipo 2, pueden ayudar a "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fonlinelibrary.wiley.com\u002Fdoi\u002Fabs\u002F10.1002\u002Fdmrr.3243"}],"text":"reducir el azúcar en sangre y las medidas de resistencia a la insulina"},{"__typename":"TextInline","formats":[],"text":", dijo Tucker."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":true,"bad":false,"index":14},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Estos resultados concuerdan con estudios más largos que han hallado correlaciones entre un menor consumo de magnesio y un mayor riesgo de diabetes de tipo 2 y enfermedades cardiovasculares, dijo, aunque no disponemos de evidencias suficientes para afirmar que un suplemento de magnesio pueda prevenir estas enfermedades."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":true,"adsDesktopHoldout":false,"adsHybrid":true,"adsMobile":true,"adsMobileHoldout":false,"bad":false,"index":15},{"__typename":"Heading3Block","content":[{"__typename":"TextInline","formats":[],"text":"Estreñimiento"}],"textAlign":"LEFT"},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"En 2023, expertos de "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fwww.gastrojournal.org\u002Farticle\u002FS0016-5085(23)00513-9\u002Ffulltext"}],"text":"dos asociaciones nacionales de gastroenterología"},{"__typename":"TextInline","formats":[],"text":" dijeron que las personas con estreñimiento crónico (es decir, aquellas con determinados síntomas que "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Ftheromefoundation.org\u002Frome-iv\u002Frome-iv-criteria\u002F#:~:text=FUNCTIONAL%20CONSTIPATION,%C2%BC%20(25%25)%20of%20defecations"}],"text":"duran tres o más meses"},{"__typename":"TextInline","formats":[],"text":") podrían beneficiarse de tomar suplementos de magnesio. Esto se basó en "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fonlinelibrary.wiley.com\u002Fdoi\u002F10.1111\u002Fnmo.14613"}],"text":"dos pequeños ensayos a corto plazo"},{"__typename":"TextInline","formats":[],"text":" que descubrieron que las personas con estreñimiento crónico que tomaban óxido de magnesio (un tipo de suplemento de magnesio) hacían más deposiciones a la semana que quienes tomaban un placebo."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":false,"bad":false,"index":16},{"__typename":"Heading2Block","content":[{"__typename":"TextInline","formats":[],"text":"¿Cuál es la conclusión?"}],"textAlign":"LEFT"},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Los científicos no saben exactamente cómo los suplementos de magnesio pueden ofrecer estos beneficios, ni si pueden ayudar de otras formas, como "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fpmc.ncbi.nlm.nih.gov\u002Farticles\u002FPMC8094171\u002F"}],"text":"previniendo los calambres musculares"},{"__typename":"TextInline","formats":[],"text":" o "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fwww.sciencedirect.com\u002Fscience\u002Farticle\u002Fpii\u002FS8756328221003999"}],"text":"mejorando la salud ósea"},{"__typename":"TextInline","formats":[],"text":". Pero el mineral interviene en cientos de reacciones químicas del organismo, como la función de las células cerebrales, la contracción muscular, el control de la glucosa en sangre, la regulación de la tensión arterial y la producción de energía."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":false,"bad":false,"index":17},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"La mejor manera de asegurarte de que ingieres suficiente magnesio es consumir más alimentos ricos en magnesio, como "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fwww.nytimes.com\u002F2024\u002F01\u002F18\u002Fwell\u002Feat\u002Fmediterranean-diet-nuts-seeds.html"}],"text":"frutos secos, semillas"},{"__typename":"TextInline","formats":[],"text":", verduras de hoja verde, "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fwww.nytimes.com\u002F2024\u002F01\u002F17\u002Fwell\u002Feat\u002Fmediterranean-diet-protein-fiber.html"}],"text":"frijoles"},{"__typename":"TextInline","formats":[],"text":" y "},{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fwww.nytimes.com\u002Fes\u002F2024\u002F10\u002F21\u002Fespanol\u002Festilos-de-vida\u002Falternativas-a-la-avena.html"}],"text":"cereales integrales"},{"__typename":"TextInline","formats":[],"text":", dijo Tucker."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":true,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":true,"bad":false,"index":18},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Si no comes regularmente este tipo de alimentos, puede valer la pena probar un suplemento, añadió."}],"textAlign":"LEFT"},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Solo tienes que tener en cuenta que algunos tipos de suplementos de magnesio pueden causar efectos secundarios desagradables, como diarrea, náuseas y calambres abdominales, dijo Mahtab Jafari, profesor de Ciencias Farmacéuticas de la UC Irvine."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":true,"adsMobile":true,"adsMobileHoldout":false,"bad":false,"index":19},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"El óxido de magnesio, el cloruro de magnesio, el gluconato de magnesio y el sulfato de magnesio son más propensos a causar estos problemas. Otras formas, como el citrato de magnesio, el glicinato de magnesio, el bisglicinato de magnesio y el L-treonato de magnesio, se toleran mejor, añadió Jafari."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":false,"bad":false,"index":20},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Los suplementos de magnesio pueden interferir con algunos medicamentos, como ciertos antibióticos o fármacos para la osteoporosis, dijo Jafari, y dosis más altas pueden ser inseguras si tus riñones no funcionan correctamente. Es una buena práctica consultar con tu médico antes de tomar suplementos de magnesio (o de cualquier otro tipo)."}],"textAlign":"LEFT"},{"__typename":"Dropzone","adsDesktop":false,"adsDesktopHoldout":false,"adsHybrid":false,"adsMobile":false,"adsMobileHoldout":false,"bad":false,"index":21},{"__typename":"ParagraphBlock","content":[{"__typename":"TextInline","formats":[],"text":"Y ten en cuenta que los suplementos dietéticos en general no se someten a pruebas rigurosas de seguridad y eficacia como los fármacos. Jafari recomienda elegir un suplemento con el sello de un laboratorio externo de confianza, como la NSF o la Farmacopea de Estados Unidos, que analizan de forma independiente los suplementos en busca de contaminantes y para garantizar que contienen lo que pone en la etiqueta."}],"textAlign":"LEFT"},{"__typename":"DetailBlock","content":[{"__typename":"TextInline","formats":[{"__typename":"LinkFormat","title":"","uri":null,"url":"https:\u002F\u002Fwww.nytimes.com\u002Fby\u002Falice-callahan"},{"__typename":"BoldFormat","type":null}],"text":"Alice Callahan"},{"__typename":"TextInline","formats":[],"text":" es reportera del Times, donde cubre nutrición y salud. Tiene un doctorado en nutrición de la Universidad de California, campus Davis. 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