Stress, digestive problems, disturbed sleep: Have you considered magnesium?
Magnesium is a chemical element belonging to the alkaline earth metal family and is represented by the symbol Mg. Present in abundance throughout the universe, it plays a role in numerous chemical reactions within the body and is essential for its proper functioning.
What is the role of magnesium in the body?
Indeed, magnesium plays a crucial role in energy reactions, protein synthesis, nerve impulse transmission, and the regulation of heart rate and blood pressure. The human body contains approximately 25g for an adult, most of which is intracellular in bones and muscles.
Magnesium is an essential mineral for the proper functioning of our body. It participates in more than 300 enzymatic reactions and is involved in many vital processes, such as energy production, blood pressure regulation, protein synthesis, and nerve transmission.
How can you tell if you are deficient in magnesium?
The SUVIMAX study, conducted from 1994 to 2003, showed that in France, nearly 25% of the population has an insufficient magnesium intake. This segment of the population receives only two-thirds of the daily magnesium requirement. This observation was more recently confirmed by the INCA3 study, which highlighted a deficiency in at least half of the French population .
Magnesium deficiency can be detected by the appearance of certain signs:
- the feeling of fatigue, of being "completely drained"
- cramps
- the tremors
- sensations of dizziness and/or nausea
- headaches
- changes in appetite
- feelings of stress, anxiety
- insomnia and sleep disorders
- nystagmus (trembling of the eyeball)
- twitching of the upper lip (Chvostek's sign)
- the Trousseau sign
What are the links between magnesium deficiencies and intestinal transit disorders?
A magnesium deficiency can lead to bowel movement problems, such as constipation, bloating, and abdominal pain. Magnesium plays a crucial role in regulating peristalsis, the muscular contractions that propel food through the digestive tract. A magnesium deficiency can therefore disrupt this process and cause bowel movement issues.
Why do we experience sleep problems when we lack magnesium?
Magnesium is also involved in regulating sleep. It specifically affects the production of melatonin, the sleep hormone, and the balance of the central nervous system. A magnesium deficiency can therefore cause sleep disorders, such as insomnia, nighttime awakenings, and daytime sleepiness.
Why should we consume magnesium when we are suffering from stress?
Stress is closely linked to magnesium deficiency. Magnesium plays a role in regulating the stress response by acting on the nervous system and modulating the release of cortisol, the stress hormone. A magnesium deficiency can therefore increase sensitivity to stress and cause symptoms such as anxiety, irritability, and fatigue.
What are the causes of a magnesium deficiency?
Several factors can contribute to a magnesium deficiency, such as:
- A diet low in magnesium, due to the consumption of processed and refined foods;
- Age, because magnesium requirements increase with age and intestinal absorption decreases;
- Intestinal diseases, which can reduce magnesium absorption;
- Taking certain medications, such as diuretics, antacids, and antibiotics, can decrease magnesium levels in the body.
The benefits of taking magnesium supplements
To address a magnesium deficiency, taking magnesium supplements can be helpful. These supplements can help restore magnesium balance and thus improve symptoms related to stress, digestive issues, and disturbed sleep.
How much magnesium do we need?
Health authorities have precisely assessed magnesium requirements based on age and sex:
- Sufficient magnesium intake for children aged 4 to 6 years: 210 mg/day
- Sufficient magnesium intake for children aged 7 to 10 years: 240 mg/day
- Adequate magnesium intake for adolescents aged 11 to 14 years: 265 mg/day
- Adequate magnesium intake for adolescents aged 15 to 17 years: 295 mg/day
- Adequate magnesium intake for adolescent girls aged 15 to 17 years: 225 mg/day
- Adequate magnesium intake for men aged 18 and over: 380 mg/day
- Adequate magnesium intake for women aged 18 and over: 300 mg/day
- Sufficient magnesium intake for pregnant or breastfeeding women: 300 mg/day
The different qualities of magnesium salts and their consequences on effectiveness
There are several forms of magnesium salts in dietary supplements, and their effectiveness can vary depending on their quality.
Among the most common and best-absorbed forms are:
- Magnesium Glycerophosphate
- Magnesium pidolate
- Magnesium bisglycinate
- Magnesium lactate
- Magnesium citrate
These forms are well absorbed and have few or no side effects, but their main disadvantages are that they take up more space and are quite expensive.
Inexpensive forms of magnesium exist, notably found in "marine magnesium." These include magnesium oxide, magnesium hydroxide, and magnesium carbonate. These forms of magnesium are poorly absorbed and can cause digestive side effects; they are also poorly tolerated.
It is therefore important to choose a magnesium food supplement that is suitable for your needs and the quality of the magnesium salts it contains.
The magnesium treatment by Phytocea
At Phytocea , we have developed a special magnesium supplement: ReCharge . It is intended for people who do not consume enough magnesium in their diet, who have signs of stress, or who have an increased need for it.
This magnesium supplement has been formulated for maximum absorption and tolerance through the use of magnesium glycerophosphate, magnesium pidolate, and vitamin B6. These choices allow us to offer a truly effective treatment without digestive problems.
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Frequently Asked Questions
What are the symptoms of a magnesium deficiency?
Symptoms of a magnesium deficiency may include fatigue, muscle cramps, sleep disturbances, anxiety, digestive problems, and heart palpitations.
What foods are rich in magnesium?
Foods rich in magnesium include leafy green vegetables, nuts, seeds, legumes, whole grains, and dark chocolate.
What is the recommended daily dose of magnesium?
The recommended daily dose of magnesium varies depending on age and sex. For adults, it is between 300 and 380 mg per day.
Are magnesium supplements safe?
Magnesium supplements are generally safe for most people, but it is important to adhere to the recommended dosage and consult a healthcare professional if in doubt.
To learn more
National Institutes of Health - Magnesium: Fact Sheet for Health Professionals
