Magnesium is an essential mineral for the body. It plays a crucial role in adapting to physical and psychological stress and its consequences on the body. It regulates the secretion of alarm mediators (catecholamines, cortisol). It is involved in bone formation with vitamin D and calcium and promotes normal growth. Magnesium is used by the body in the anti-inflammatory process and in immune defense, for normal blood fluidity and prevention of thromboses (it is a vasodilator), in the activation of numerous enzymes, and for energy production. During pregnancy, a magnesium deficiency often causes contractions leading to premature births or miscarriages.
To be bioavailable, magnesium must frequently be associated with B-group vitamins, especially vitamin B6, and certain amino acids. Finally, to avoid magnesium leaks, it is recommended to opt for a magnesium salt absorbable by the body such as glycerophosphate. According to a survey conducted in 1995 in eleven European countries and, according to the study in Val-de-Marne (Herberg, Desjeux, Favier, Deheeger, 1991), 100% of women and 75% of men do not receive the recommended magnesium intake.
Recommended dietary intakes (per day)
Woman: 330 mg - man: 420 mg - pregnant woman: 480 mg. According to Dr. Jean-Paul Curtay (on his website lanutritherapie.fr), the daily magnesium requirement would be 6 mg per kg. Supplementation is a simple solution to rebalance magnesium intake to combat stress.
Natural sources of magnesium
Magnesium is naturally present in certain mineral waters, whole grains, legumes, chocolate and cocoa, and in some seafood.
Magnesium sources per 100 g: wheat germ: 400 mg, dark chocolate, cocoa: 150 to 400 mg, cocoa beans: 499 mg, cooked legumes: 150 to 250 mg, whole grains: 100 to 300 mg, seafood: 50 to 100 mg, sardines: 467 mg, Hépar mineral water: 110 mg/l, Badoit mineral water: 95 mg/l, 6 prunes (50 g): 25 mg.
Increase in magnesium requirements
Pregnancy, breastfeeding, contraceptive pill, growth, osteoporosis prevention, sports practice, situations of stress and anxiety, weight loss diet (particularly protein diets).