9 mins
Magnésium
The article in a few key points
Magnesium is a mineral with an essential role for the body which contributes in particular to energy production, to managing stress, to reducing sleep disorders and to regulating muscle contraction.
It is obtained above all through diet. It is mainly found in legumes, green vegetables, nuts and seeds.
However, in the event of insufficient dietary intake or due to certain life situations which increase the body's needs for magnesium (stress, sporting activity, age), taking food supplements is recommended.
To choose the right magnesium-based supplement, it is essential to check different criteria: the form used, the dosage, the synergy of the active ingredients, etc.
Magnesium is an essential element involved in multiple chemical reactions in the body.
Although many common foods are full of magnesium, our bodies cannot store or synthesize it. It is therefore necessary to ensure that we provide our body with enough of it constantly. But unfortunately this is not an easy thing!
Our lifestyle (often stressful), our eating habits or even the practice of regular physical activity are all factors that can promote a magnesium deficiency. It is also estimated that 75% of French people are deficient in magnesium .
So to stock up on magnesium and thus maintain your well-being, follow the guide!
What is magnesium?
Magnesium is a mineral essential for the proper functioning of the body present in teeth, bones, cells (intra and extracellular), blood, muscles, and liver, as well as certain soft tissues.
Historically, the term "magnesium" comes from the name "Magnesia", a Greek city where there were deposits of magnesium bicarbonate.
Humphrey Davy, a chemist of British origin, succeeded in isolating magnesium at the beginning of the 19th century using the method of electrolysis (a process which consists of breaking down particles using an electric current). The importance of this mineral was only discovered in 1926 by a French researcher.
Involved in more than 300 enzymatic reactions, it operates in association with potassium, sodium and calcium. It provides energy , keeps cells healthy, regulates blood pressure and improves muscle and bone strength. We simply cannot live healthy without magnesium!
And since the body is not capable of producing it, it is essential to ensure that you have sufficient intake.
What are the main sources of magnesium?
Magnesium is present in a number of plant foods:
- legumes: black and white beans, lentils, etc.;
- green vegetables: cabbage, lettuce, spinach, etc.;
- dried fruits: cashews, hazelnuts, almonds, etc.;
- whole grains: oats, brown rice, millet, quinoa, etc.;
- dark chocolate.
At first glance, it seems easy to have enough, right? Well unfortunately, not really. Soil degradation and the industrialization of the agri-food sector have the effect of reducing the natural mineral content of foods, including magnesium.
Other factors such as stress, overwork, intense sporting activity, as well as the consumption of caffeine, sugar and alcohol lead to a drop in the body's magnesium levels. The same goes for birth control pills and some antibiotics.
It is estimated that nearly 3 out of 4 French people have insufficient magnesium intake, which exposes a considerable number of people to the risk of deficiency.
We recommend you
Magnesium
Synergistic formula based on 3rd generation magnesium bisglycinate.
- ✅ High absorption magnesium
- ✅ 300 mg of magnesium per dose
- ✅ With Taurine and Vitamin B6
- ✅ Made in France
How do I know if I am deficient in magnesium?
In order to maintain its balance, the body needs a daily intake of magnesium. This promotes the proper functioning of the body.
Although it is not always easy to diagnose, several symptoms can detect a magnesium deficiency:
- fatigue, irritability, nervousness,
- stress,
- anxiety, depression,
- sleeping troubles,
- insomnia,
- constipation,
- headaches, migraines,
- high blood pressure,
- joint pain,
- muscle cramps and spasms.
The signs of a magnesium deficiency are sometimes difficult to clearly identify; do not hesitate to consult a health professional if in doubt.
What are the magnesium requirements?
Magnesium needs vary by gender and age. The Recommended Dietary Allowance (RDA) for magnesium is 6 mg per kg of body weight per day. This therefore corresponds to an intake of 120 mg per day for a child weighing 20 kg, 360 mg per day for an adult woman weighing 60 kg and 420 mg per day for an adult man weighing 70 kg.
It should be noted that the recommended intakes are higher for pregnant or breastfeeding women, the elderly, athletes as well as stressed or tired people.
What are the benefits of magnesium?
Magnesium is an essential nutrient that acts in several ways on the body. It allows the proper functioning of the heart rate (prevents cardiovascular diseases), the maintenance of blood pressure (fights against hyperventilation, anxiety and nervous tension) and the regulation of blood sugar levels (prevents diabetes type 2).
Furthermore, it also has the ability to relieve certain ailments such as migraines and premenstrual syndrome. This mineral also has a relaxing action on the muscles and can notably prevent muscle cramps.
Let’s review its benefits:
It participates in the production of energy
Magnesium plays a key role in energy production by activating adenosine triphosphate (ATP) in the body, the molecule that fuels the body's cells.
It reduces stress
Magnesium is essential in the regulation of the nervous system and muscle relaxation .
Sometimes nicknamed the “ anti-stress mineral ”, magnesium is involved in the release of serotonin (“the serenity hormone”). Serotonin promotes nervous relaxation, improves mood and helps release muscle tension.
It improves the quality of sleep
In case of magnesium deficiency, the production of melatonin can be disrupted. However, melatonin, nicknamed the “sleep hormone”, helps reduce the time it takes to fall asleep.
Not only can magnesium make it easier to fall asleep , but it also helps promote deep, restful sleep by alleviating sleep disorders.
One study showed that magnesium modulates the activity of the neurotransmitter GABA, which promotes relaxation. Another study showed that the action of magnesium helps reduce cortisol, the “stress hormone” which can disrupt sleep.
It helps maintain heart health
One of the most important functions of magnesium is to affect muscle function in the body, including the heart. It thus helps regulate heart rate , blood pressure and cholesterol production .
Sufficient magnesium intake is also associated with a significant reduction in mortality in people at high risk of cardiovascular disease.
It promotes healthy bones and teeth
Magnesium plays an essential role in the proper maintenance of bone stock . Around 60% of the magnesium present in the body is stored in bones and teeth.
Magnesium helps the body efficiently use nutrients essential for maintaining good bone health such as calcium and vitamin D.
Please note: the role of magnesium in bone health becomes more and more important with age. A sufficient intake in the elderly is therefore essential in order to prevent osteoporosis.
It reduces cramps
Cramps are painful muscle contractions. By playing an essential role in the proper functioning of the neuromuscular system and helping the body absorb calcium, magnesium helps prevent cramps , tingling and aches.
Ideal against muscle fatigue , its action is therefore beneficial both in people suffering from restless legs syndrome (a syndrome which can affect pregnant women) and in athletes (it facilitates endurance and recovery).
How to choose the right magnesium?
Are you prone to cramps, irritable, tired? Do you think you have a magnesium deficiency?
In order to rebalance your body's magnesium levels, it is important to first draw on the resources of a balanced diet rich in magnesium. Following a course of magnesium-based food supplements can then prove to be very effective.
In the food supplement market, magnesium is available in several forms. We can distinguish marine magnesium (extracted from sea water) as well as magnesium salts .
Magnesium salts come in 3 categories:
- Soluble organic salts (citrate, malate, gluconate, pidolate, lactate);
- Insoluble inorganic salts (oxide, carbonate, hydroxide);
- Soluble organic complexes (magnesium bisglycinate, magnesium glycerophosphate).
What sets them apart: their magnesium content, their assimilation, their ability to be tolerated by the body and as you can imagine... their price. Do not hesitate to consult our article which presents the different forms of magnesium to help you make your choice!
Among the magnesium salts, preferably opt for a treatment formulated with magnesium bisglycinate , which is both very concentrated in magnesium (more than malate) and easily assimilated by the body. It is therefore ideal for having optimal magnesium intake and does not cause transit disorders. A course of magnesium bisglycinate will help support your nervous system , reduce fatigue , regulate metabolism and support muscle health .
Now, let's talk about the recommended dose. As we have seen, daily magnesium intake is around 360 - 420 mg per day. First of all, you should know that the maximum recommended level in France in supplements is 360 mg per day. But given that food already provides magnesium, we advise you to opt for a daily cure of 300 mg of elemental magnesium .
Finally, a final criterion comes into play. This is the presence of two active ingredients, taurine and vitamin B6 , which, thanks to their synergistic action, improve the assimilation of magnesium. They are simply must-haves in a magnesium-based supplement, which is why they are of course part of our Magnesium Bisglycinate formula !
What precautions should be taken ?
Magnesium can have an unpleasant laxative effect which can be avoided by taking less than 350 mg at a time during a meal (or by opting for a course of magnesium bisglycinate 😉).
Also be careful with consuming too much coffee or tea which can lead to increased magnesium elimination.
Magnesium: contraindications
Magnesium treatment is not recommended for adolescents and children under 12 years old. It is also not recommended for people with kidney failure.
Taking magnesium should not be taken at the same time as antibiotics from the quinolone and cycline family, or certain medications against osteoporosis.
In general, it is recommended to seek the advice of a health professional before taking supplements.
