Magnesium treatment: for whom, why, how and for how long?

Today, let’s dive into the world of magnesium, an essential mineral for your health. Essential to our body, it is involved in more than 300 enzymatic reactions. From energy production to the regulation of nerve and muscle function, magnesium is a true pillar of our body. But why is it so crucial and how can you make sure you get enough of it? Let’s find out all this together!

The essential roles of magnesium in your body

THE magnesium plays many vital roles in our body. It is particularly essential for the production of ATP, the essential energy molecule for our cells. About 50-60% of magnesium is found in our bones, 25% in muscles and the rest in organs, with only 1% in the blood. This is why a blood test is not necessarily optimal for detecting a deficiency.

This mineral participates in the bone health by working in synergy with calcium within the bone matrix. It also contributes to the proper functioning of the nervous system, intervening in the metabolism of several neurotransmitters. Therefore, it is an excellent ally against stress and promotes good sleep, thus reducing fatigue.

As an electrolyte, magnesium provides contraction and an muscle relaxation normal. Athletes thus find valuable support for recovery and to avoid cramps. In short, magnesium is an essential mineral for the proper functioning of our body.

Food sources of magnesium: where to find it?

Our bodies don’t make magnesium, so we have to get it from our food. Fortunately, there are many food sources rich in magnesium. Green vegetables, such as spinach, are good sources, as are herbs such as parsley and basil, because magnesium is a constituent of chlorophyll.

THE oilseed are particularly rich in magnesium, including Brazil nuts, flax seeds, sunflower seeds and almonds. It is also found in certain cereals and legumes, such as buckwheat, lavin, soy and chickpeas. For lovers of dark chocolate, rejoice: cocoa is an excellent source of magnesium, provided you choose chocolate containing at least 70% cocoa.

Some mineral waters also have a high magnesium content, but they can have a laxative effect, so be careful not to overuse it. Finally, the foods richest in magnesium are dried seaweed such as wakame and kombu, although these are not common products in our daily diet.

Why do we often suffer from magnesium deficiency?

Despite the diversity of dietary sources of magnesium, many people today suffer from deficiencies. Modern diets, often poor in fruits and vegetables and rich in processed products, are a major cause of this insufficiency. Processed and refined foods contain very little magnesium, unlike raw and natural foods.

THE stress chronic and lack of sleep also increase magnesium losses from our body. Add to that excessive consumption of coffee, alcohol and certain medications, and you have the perfect recipe for magnesium deficiency. In France, around 75% of men and 77% of women do not reach the recommended magnesium intake.

But don’t worry, there are solutions to overcome these deficiencies. THE food supplements are an interesting option to supplement your magnesium intake.

Magnesium food supplements: which forms to choose?

In the food supplements, magnesium is always linked to another molecule to stabilize it and facilitate its absorption. However, not all forms of magnesium are equal. For example, magnesium oxide and marine magnesium are often poor choices due to their low bioavailability and limited digestive tolerance.

The best forms of magnesium are those that combine high content in elemental magnesium, good absorption and digestive tolerance. THE magnesium citrate, magnesium bisglycinate, glycerophosphate and magnesium malate are among the most recommended. These forms are more easily assimilated by the body and less likely to cause side effects such as digestive problems.

It is also interesting to choose supplements that combine magnesium with other nutrients such as vitamin B6, which acts synergistically to improve effects magnesium. This combination helps maximize the absorption and effectiveness of the supplement.

How long and how to take a magnesium treatment?

If you are considering making a magnesium treatment, several factors must be taken into account to optimize the benefits. The duration of a magnesium treatment depends on your needs and the state of your reserve. In general, a course of three to six months is recommended to replenish magnesium levels in the body.

It is best to take your magnesium in several doses spread throughout the day, in order to facilitate its absorption and reduce the risk of digestive disorders. For example, one dose in the morning and another in the evening can be a good strategy.

To avoid the Side effects, start with small doses and gradually increase until you reach the recommended daily dose. If you experience symptoms such as diarrhea, reduce the dose and consult a doctor. doctor if necessary.

To optimize the effects of your treatment, combine your magnesium supplement with a diet rich in magnesium. This ensures maximum absorption and benefits from all the benefits of this essential mineral.

THE magnesium is undoubtedly one of the most important minerals for the proper functioning of our body. Essential for energy production, nervous and muscular regulation, as well as bone and dental health, it is essential to ensure that you consume enough of it. Thanks to a diversified diet and, if necessary, food supplements chosen correctly, you can avoid deficiencies and take full advantage of the benefits of magnesium.

So, are you ready to start your magnesium treatment? Don’t forget to take your specific needs into account and adopt best practices to reap the full benefits. For a health optimal, consider integrating magnesium into your daily routine and benefit from its multiple benefits for your well-being.

FAQs

What is magnesium and why is it essential for our health?

Magnesium is a crucial mineral for the proper functioning of our body. It is involved in more than 300 enzymatic reactions, including those related to the production and use of ATP, the main source of energy for cells. It also plays a role as an electrolyte, regulating nerve and muscle function. About 50 to 60% of the magnesium in our body is found in bones, 25% in muscles, and the rest in organs. Magnesium contributes to healthy bones and teeth, proper functioning of the nervous system, reduction of stress and fatigue, and muscle contraction and relaxation.

Where can you find magnesium in food?

Magnesium is found naturally in various foods. Green vegetables, such as spinach, and herbs, such as parsley and basil, are good sources because magnesium is a constituent of chlorophyll. Oilseeds, especially Brazil nuts, flaxseeds, sunflower seeds and almonds, are also rich in magnesium. We find a little in cereals, legumes such as buckwheat, beans, soy and chickpeas, as well as in cocoa and dark chocolate (70% minimum). Some mineral waters are also rich in it, but they can have a laxative effect.

Why are some people deficient in magnesium despite available food sources?

Despite the presence of magnesium in various foods, many people are deficient due to modern diets, which are often low in fruits and vegetables and high in processed and refined products that contain little magnesium. Chronic stress and lack of sleep can also increase magnesium losses, contributing to insufficiency. In France, around 75% of men and 77% of women do not reach the recommended magnesium intake.

How to choose a quality magnesium supplement?

When choosing a magnesium supplement, it is important to consider the form of the magnesium, its elemental magnesium content, its absorption and digestive tolerance. For example, magnesium oxide and marine magnesium are less well absorbed and can cause digestive problems. On the other hand, liposomal magnesium, bisglycinate, glycerophosphate and malate are better options because they combine high content, good absorption and better digestive tolerance. Synergy with other nutrients like vitamin B6 can also improve the effectiveness of magnesium.

How long should you follow a magnesium treatment?

The duration of a magnesium course depends on individual needs and the level of deficiency. In general, a course of 1 to 3 months is recommended to replenish magnesium levels in the body. However, it is always advisable to consult a healthcare professional before starting a treatment to determine the duration and dosage suitable for each person.