Magnesium treatment: How to choose your magnesium food supplement?
What is magnesium?
Magnesium, whose symbol is Mg, is a chemical element belonging to the alkaline earth metals that is particularly abundant in the universe.
It is involved in many chemical reactions in the body, making it an essential element for the proper functioning of the body (energy reactions, protein synthesis, transmission of nerve impulses, etc.).
The human body contains approximately 25g for an adult, with most of this magnesium being intracellular in bones and muscles.
Magnesium in the blood represents only a tiny fraction of the total magnesium and does not perfectly reflect the state of reserves, therefore it is not a very good indicator of a magnesium deficiency.
Fecal elimination of magnesium is not regulated, and losses can be significant depending on diet and bowel movements. Only urinary elimination is regulated.
Magnesium is obtained through diet
Magnesium is obtained through diet, particularly from foods rich in magnesium such as wheat germ, seafood, cocoa, soy, and almonds. However, despite its presence in food, the French population has an insufficient magnesium intake. This was observed in the SUVIMAX and INCA studies.
What is the dietary intake of magnesium in France?
In France, the SUVIMAX study, conducted from 1994 to 2003, highlighted a magnesium deficiency in the general population; it was estimated that nearly 25% of the population had an intake of less than 2/3 of the magnesium requirement.
More recently, the INCA3 study showed that at least 50% of the population does not have a sufficient intake of magnesium.
Thus, the majority of the population does not consume enough magnesium and ends up deficient.
This magnesium deficiency results in the appearance of:
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Sleep disorders
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Feelings of fatigue, asthenia
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Muscle spasms (eyelid for example)
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Cramps
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Feelings of stress
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Mental fatigue
What are the recommended daily intakes of magnesium?
In France, ANSES has determined, based on various studies, the amount of magnesium to be consumed daily through diet. This magnesium intake is the amount necessary for the proper functioning of the body; it is valid for the general population but is increased in certain situations, particularly for athletes or people prone to stress.
Magnesium requirements are higher in humans, increasing during childhood and stabilizing in adulthood.
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Sufficient magnesium intake for children aged 4 to 6 years: 210 mg/day
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Sufficient magnesium intake for children aged 7 to 10 years: 240 mg/day
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Adequate magnesium intake for adolescents aged 11 to 14 years: 265 mg/day
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Adequate magnesium intake for adolescents aged 15 to 17 years: 295 mg/day
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Adequate magnesium intake for adolescent girls aged 15 to 17 years: 225 mg/day
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Adequate magnesium intake for men aged 18 and over: 380 mg/day
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Adequate magnesium intake for women aged 18 and over: 300 mg/day
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Sufficient magnesium intake for pregnant or breastfeeding women: 300 mg/day
How can you tell if you are deficient in magnesium?
Because of the numerous reactions in which magnesium is involved, its deficiency is felt and causes stress on the body, leading to symptoms such as:
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the feeling of fatigue, of being "completely drained"
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cramps
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the tremors
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sensations of dizziness and/or nausea
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headaches
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changes in appetite
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feelings of stress, anxiety
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insomnia and sleep disorders
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nystagmus (trembling of the eyeball)
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twitching of the upper lip (Chvostek's sign)
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the Trousseau sign
If you suspect you have a magnesium deficiency, it might be time to consider a course of treatment. However, given the jungle of dietary supplements available, which magnesium treatment should you choose?
If you experience signs of magnesium deficiency, it is recommended to consult your doctor for advice.
What are the different forms of magnesium in dietary supplements?
There is a very wide variety of magnesium supplements on the market. Different formulas exist and use magnesium salts with different properties, but some are not effective in raising low magnesium levels.
Variable amounts of magnesium
Depending on the salts used, the intrinsic magnesium content varies. Some salts are molecules containing essentially magnesium (example: magnesium oxide, 60% of the mass is made up of magnesium), others are more complex molecules and magnesium is only a tiny part of the molecule (for example magnesium bisglycinate: only 14% of the mass of the molecule is magnesium).
However, the elemental magnesium content is not necessarily relevant. A salt very rich in magnesium is only interesting because of its high magnesium content and generally its low cost; on the other hand, from a nutritional point of view, these are the salts that offer the least benefit.
Absorption and digestive tolerance vary depending on the magnesium salts.
Inorganic magnesium salts
Many dietary supplements claim to use marine magnesium; their advantage is their low cost, but most consumers complain of digestive problems and poor intestinal tolerance (diarrhea, laxative effect) when taking them. This stems from the very low absorption of these salts (intestinal transport is easily saturated). Because this type of magnesium is poorly absorbed, it remains in the digestive tract, causing a laxative effect through osmosis, and is eliminated in the stool.
Supplements that use inorganic magnesium salts, such as magnesium oxide , magnesium hydroxide , magnesium sulfate , or magnesium carbonate , have this type of drawback. They are useful for managing constipation but not for increasing the body's magnesium levels. Marine magnesium is a natural blend of these salts in varying proportions.
Chelates and organic magnesium salts
To overcome the long-standing drawbacks mentioned above, complex magnesium salts have been developed. These include organic salts (such as magnesium citrate), chelates (like the magnesium bisglycinate we use in our ReLax supplement), and hydrolyzed protein + magnesium complexes (using rice proteins, for example).
These salts have the advantage of being much better absorbed by the body and, for the most part, being much better tolerated than inorganic salts.
These salts have the disadvantage of being expensive, particularly bisglycinate. Furthermore, their low magnesium content means that more capsules are needed to ingest the same amount of magnesium as with inorganic salts. However, the major difference is that, unlike inorganic salts, magnesium is absorbed in large quantities by the body. Among these salts, some are less beneficial than others, notably magnesium lactate and magnesium aspartate, for which side effects may have been reported.
Which magnesium treatment should I choose?
The goal of the treatment must be defined. If a laxative effect is desired, inorganic salts (such as marine magnesium) should be chosen. Conversely, if you wish to address a magnesium deficiency, a supplement containing organic salts, preferably with vitamin B6, should be selected.
Among these, our preference is for magnesium bisglycinate and magnesium glycerophosphate (the best for absorption).
The magnesium treatment by Phytocea
At Phytoce , we have developed a special magnesium supplement: ReCharge . It is intended for people who do not consume enough magnesium in their diet, who suffer from stress, or who have an increased need for it.
This magnesium supplement has been formulated for maximum absorption and tolerance thanks to the use of magnesium glycerophosphate, magnesium pidolate, and vitamin B6. These choices allow us to offer a truly effective treatment, without digestive upset, while maintaining a very competitive price. Try it and you'll be convinced.
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