Magnesium and Stress: Dietary Intake? Deficiencies? Everything you need to know!

D

Dr. Arnaud BERNARD

• 18 January 2022 • 3 min

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 essential for the proper functioning of many reactions in 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.

Fecal elimination of magnesium is not regulated, and losses can be significant depending on diet and bowel movements. Only urinary elimination is regulated.

Where can magnesium be found in food?

Magnesium is obtained through diet; the body does not produce it on its own.

Magnesium requirements are in the order of 350mg/day in adults.

Certain specific conditions lead to a change in these needs, such as for pregnant or breastfeeding women and people who engage in intense physical activity. In these cases, the recommended intake is around 400 mg/day .

Magnesium content varies depending on the food.

Indeed, foods vary in their magnesium content; here are some examples of magnesium levels in common foods:

Food

Magnesium content (mg/100g)

Cocoa

410

Seafood

410

Wheat germ

400

Soy

310

Almonds

254

White beans

254

Nuts and hazelnuts

140

But

120

Wholemeal bread

90

Lenses

90

Fig (fresh)

72

White bread

50

Spinach

50

Lawyers

41

Rice

30

Pasta

30

Potatoes

30

Meats

<50

Pisces

<50

Mineral waters

60-110 mg/L

Milk

Traces

It is possible to consult the composition of foods online on the Ciqual table of ANSES .

Consuming fatty and sugary foods tends to limit magnesium intake. This is also a trend in our modern society where we readily consume fast food and other junk foods whose nutritional value is questionable… The SU.VI.MAX study also revealed that 70% of French people had an insufficient magnesium intake.

In addition, restrictive diets, excessive alcohol consumption, the use of diuretics, proton pump inhibitors (gastric antacids) and digestive disorders (malabsorption, diarrhea, etc.) lead to deficiencies due to insufficient intake or increased losses.

What are the symptoms of a magnesium deficiency?

Insufficient magnesium intake and deficiencies are not uncommon. Their main symptoms and consequences are:

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

There are also signs such as those of Chovostek or Trousseau which may be indicative of a magnesium deficiency (but not only and we strongly recommend seeking the advice of your attending physician to establish a diagnosis of deficiency).

What are the links between stress and magnesium?

It's often said that you should take magnesium when you're stressed. And that's pretty much true!

Indeed, stress leads to an increase in magnesium loss, which in turn leads to an increase in stress, thus creating a vicious cycle.

What to do in case of stress and suspected magnesium deficiency?

First and foremost, the first piece of advice is to pay attention to your lifestyle:

Consume less alcohol, sugar, and fat.
Increase your consumption of dried fruit and follow the recommendations of the National Nutrition and Health Program (PNNS).
Consult a healthcare professional if the problems are persistent.

Furthermore, it is possible to address deficiencies through magnesium supplementation.

It is best to avoid low-grade magnesium (marine magnesium, inorganic salts) and to favour chelates such as magnesium bisglycinate.

Indeed, inorganic salts are poorly bioavailable (poorly absorbed by the intestine) and therefore not very effective while causing digestive problems.

At Phytocea, we have developed ReCharge. ReCharge is a food supplement specially formulated to meet your magnesium needs. It combines two forms of magnesium, selected for their complementary properties and effectiveness: magnesium pidolate and magnesium glycerophosphate. These forms of magnesium are very well absorbed by the body (unlike magnesium oxides and other marine magnesium) and therefore do not cause gastrointestinal side effects.

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