Magnesium deficiency: which anti fatigue food supplement to choose

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Magnesium is involved in the proper functioning of many vital mechanisms: bones, nervous system, electrolyte or psychological balance … However, nearly one in 5 people have a deficit in magnesium intake. The Recommended Dietary Allowance (RDA) for magnesium is 420 mg per day for men and 360 mg for women. Hence the importance of filling this magnesium deficit through daily food, but also by taking food supplements according to individual needs. Magnesium is recommended for all in case of overwork and nervousness, and particularly for athletes, pregnant women and the elderly.

The benefits of magnesium on the body

Magnesium is an essential mineral trace element for the body. Its virtues are numerous and contribute to proper metabolic functioning. In particular, its synergy with other nutrients brings many benefits. And this, both in the anatomical maintenance and in the prevention and treatment of various ailments. Indeed, it contributes to the assimilation of nutrients in the body and catalyzes many metabolic reactions. This happens when it combines with elements such as calcium and phosphorus to fix them on the tissues (bone, connective tissue, etc.). It also has effects on muscle contraction and relaxation. Without magnesium, the body would be unable to make adenosine triphosphate (ATP). ATP is the most important energy agent that enables all metabolic processes to take place in the body. The trace element magnesium then helps to regulate the contraction and relaxation of muscles. By extension, magnesium acts on the regularization of the heart rate. At the muscular level, in general, its relaxing effect gives it sedative properties. Magnesium also works in the nervous system. It promotes the transmission of nerve impulses as well as cerebral plasticity. This clearly increases brain capacity, starting with memory. In addition to being antiallergic and anti-inflammatory, magnesium contributes to immune defense mechanisms. Thanks to its synergy with other nutrients in the body and its enzymatic reactions, it strengthens the immune system.

Signs of magnesium deficiency

Our body contains around 25g of magnesium, making it the third most abundant mineral salt in the body, after calcium and phosphorus. Over 50% of this magnesium is stored in the bones, and the rest is found in muscles, soft tissues, and bodily fluids. Magnesium contributes to the normal functioning of the nervous and muscular systems. In particular, it helps reduce fatigue and asthenia. It is an essential mineral for the body which participates in neuromuscular transmission and which is considered a natural “anti-stress”. Hypomagnesemia is defined by a substantial magnesium deficiency, i.e. a level of magnesium in the blood below 0.70 mmol / L. This pathology affects many more people than it seems. However, the daily supply of magnesium to the body is essential to contribute to the proper functioning of the metabolism, improve the synergy of essential nutrients or even stimulate the immune system.

Symptoms of lack of magnesium

  • Numbness Tingling and numbness sensations
  • Fatigue, insomnia, poor performance
  • Headaches and migraines
  • Restlessness, difficulty concentrating, depressed mood
  • Muscle cramps
  • Concentration problems

This magnesium deficit affects a large part of the population. The body cannot produce magnesium on its own and must obtain it from certain foods. It may happen that the nutritional intake is insufficient. Various disorders can arise from this deficiency: stress, migraine, nausea, vomiting, asthenia, tetany, personality changes, rhythm disturbances, etc.

These signs sound the alarm for a nutrient deficiency in your body. The only treatment for these ailments: a magnesium cure. To treat magnesium deficiency, you will need to include foods high in magnesium in your diet. You can also take supplements with compounds such as magnesium citrate.

Daily magnesium requirements

The recommended intake of magnesium is 6 mg per kilogram of weight per day, or on average 360 ​​mg for women and 420 mg for men. Adolescents, pregnant or breastfeeding women should increase this figure from 25 to 40 mg.To encourage proper functioning of the body, daily intake of magnesium should be equivalent, on average, to 6 mg per kilogram of body weight per day. The contributions must however be reinforced in certain individuals such as athletes, adolescents, pregnant and breastfeeding women, the elderly as well as people under stress. For example:

  • A 70 kg man should consume 420 mg of magnesium per day.
  • A 55 kg woman should consume 330 mg of magnesium per day.
  • A pregnant or breastfeeding woman of equivalent weight must absorb 495 mg of magnesium per day, which implies an increase in magnesium intake by 50% (9 mg per kilogram of weight per day).

Choose your magnesium food supplements in case of deficiency

According to the SUVIMAX study, 3 in 4 French people are below this ANC! However, magnesium plays a fundamental role in the functioning of the body. Hence the importance of filling the deficit, through daily food, but also by taking additional doses according to individual needs.

The anti-fatigue magnesium cure

The magnesium cure is generally prescribed to fight against certain metabolic disorders. From stress to insomnia to constipation (due to its osmotic action), it allows prevention and treatment. Its effects are notable for combating chronic fatigue. Magnesium deficiency increases sensitivity to stress and lack of sleep. Thus, by regulating its nutritional intake of magnesium, the effects of fatigue are drastically reduced. The main source of magnesium comes from the diet. More precisely, foods rich in this trace element: legumes, brewer’s yeast, cereals, seeds, nuts or dark green leafy vegetables …

All of these are an excellent source of magnesium and therefore recommended to incorporate into your diets. Food supplements can also serve as an alternative for the cure. A dosage of 300 mg per day is recommended. However, during medical treatment, this dosage can be up to 1000g per day. However, be careful with hypermagnesimia! Indeed, at too high a dose, its relaxing effects can have a negative impact on the body, especially in renal failure. It is manifested by hypotension, respiratory depression, which can go as far as cardiac arrest. It is therefore necessary to be followed by a health professional during this treatment.

How to choose your magnesium food supplement

Under stress, magnesium is over-consumed, so its reserves are reduced more quickly. To better manage stress, without negative repercussions on the balance of the organism in the broad sense, it is therefore welcome to strengthen its magnesium intake with the help of food supplements based on magnesium or complexes including magnesium, plants and vitamins or other relevant active ingredients to enhance the benefits of this essential mineral.

Magnesium in the form of supplements is particularly useful for:

People whose energy intake is reduced (by lack of appetite, or as part of a slimming diet), or who consume few foods concentrated in magnesium (by disgust or intolerance);
Athletes, whose magnesium requirement can be increased by 10 to 20%, depending on the type and intensity of training;
All people showing signs of a magnesium deficiency: fatigue, mild depression, anxiety irritability, difficulty concentrating, muscle weakness, cramps.
In cardiovascular prevention, many studies point in the direction of a good magnesium intake.

Different forms of magnesium that can be assimilated by the body

Magnesium citrate, magnesium aspartate, magnesium gluconate, magnesium glycerophosphate, magnesium hydroxide, magnesium oxide, magnesium glycinate, magnesium malate… First of all, it is important to note that not all forms of magnesium contain all have the same amount of “elemental magnesium” and do not offer equivalent bioavailability.

– Marine magnesium is the form of magnesium with optimal naturalness and thus guaranteed without any additives. With less availability than certain forms of highly assimilable magnesium, marine magnesium remains an excellent reference for all those who wish to reinforce their daily intake. Its action can, if necessary, be potentiated by the combination of cofactors, such as vitamin B6. Whether chosen pure or accompanied by additional vitamins and minerals, marine magnesium is a privileged well-being partner, especially in cases of intense stress.- Magnesium citrate is made up of magnesium and citrate, otherwise called citric acid, which is found in lemon. Magnesium citrate has excellent bioavailability, as citrate promotes absorption of magnesium by increasing its solubility. Magnesium citrate is a magnesium very well absorbed by the body.

– Magnesium carbonate occurs naturally in the form of magnesite and associated with calcium carbonate in dolomite. It is mainly used to prepare magnesium oxide and magnesium. Carbonate, on the other hand, is one of the least interesting magnesium salts because of its poor bioavailability (ability to release its active ingredient).

– Magnesium bisglycinate is composed of magnesium and glycine, an amino acid which offers a fat-soluble form better assimilated by the intestinal wall. The chelated forms of magnesium, such as those of the glycinate, bisglycinate and taurinate types, as well as the glycerophosphate are very interesting because they are very well tolerated and perfectly assimilated and therefore little disturbance on the transit. Only downside, they remain expensive.

– The combination of magnesium and rhodiola is recommended for athletes and people with sustained physical activity.

– Magnesium chloride | Magnesium chloride salts are also very beneficial: used in the bath, they have positive repercussions on the muscles, the mind and the detoxification of the body; applied as a compress or spray, locally, they soothe redness, irritation and small skin imperfections while supporting skin regeneration.

  • Arkopharma Arkocean Magnesium Marin 30 Capsules contains magnesium and vitamin B6 which help reduce fatigue, especially during periods of overwork and contribute to the proper functioning of the nervous system.

  • Solaray Magnesium Citrate limits tremors, muscle tension, palpitations, the onset of anxiety and above all, prevents paralyzing energy production. Magnesium is the stabilization fin essential for all those under stress

  • Ergymag Nutergia Magnesium: Magnesium citrate and carbonate help buffer the body’s acidity. They are interesting in the formula of Ergymag because correcting the acidic terrain of the body guarantees good absorption of magnesium.
  • Magnesium Sima Bisglycinate Silicium 90 tablets is a food supplement made from magnesium synergized by silicon. Magnesium perfectly assimilated and well distributed in all your cells.
  • Vegizen Rhodiola Rosea Vitamin B6 Magnesium capsules fight physical and mental fatigue thanks to the synergy of its assets. A natural rebalancing, perfectly organic assimilable, which helps to pass difficult periods and to find new energy, restful sleep, relaxation, memory and alertness.

Precautions for use with dietary magnesium supplements

  • Precautions in case of magnesium deficiency: Even a slight deficiency would increase the risk of cardiovascular disease and diabetes. It can also cause manifestations of spasmophilia or allergy, and decrease resistance to infections. Severe deficit can manifest as cardiac arrhythmia, fatigue, depression, muscle cramps or even seizures, irritability, and mental confusion.
  • Be careful with excess intake: Too much magnesium can cause diarrhea and nausea. In kidney damage, when the body is unable to eliminate the excess through the urine, muscle weakness, lethargy, confusion and breathing difficulties are observed. But this overdose only occurs with poorly controlled supplementation.
  • For more information, do not hesitate to ask your healthcare practitioner for advice on the appropriate magnesium dosage for your health situation.

Naturopathic advice for your magnesium cure

A migraine attack or a nasty stiff neck? A high flash dose of magnesium can give you relief. Think about it! Magnesium is also of interest for women who suffer from period pain.
Before resuming sport or after sustained sporting activity, a magnesium cure is required.
A few weeks before exams, a course of at least 2 months of magnesium reduces the stress threshold and helps to manage fatigue, both physical and psychological.

 

Sources

1- https://pubmed.ncbi.nlm.nih.gov/7836621/

2- https://www.nutergia.com/fr/nutergia-votre-expert-conseil/les-nutriments/magnesium.php

3- https://fr.wikipedia.org/wiki/SU.VI.MAX

4- https://www.doctissimo.fr/html/nutrition/vitamines_mineraux/oligotherapie/nu_7160_magnesium_anti_stress_naturel.htm

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