Today, it is not uncommon to be deficient in magnesium. With the evolution of our eating habits, this nutrient is less and less present in our daily lives, while we strongly need it.
Indeed, the nutritional references for vitamins and minerals provided by ANSES (the French National Agency for Food, Environmental and Occupational Health Safety) show that an adult man should ingest between 300 and 380 mg of magnesium per day and a woman over 18, 300 mg. But we are far from that...
Essential for the proper functioning of the body (particularly for energy production), this mineral is too often removed from our diet.
So what are the signs of a magnesium deficiency? How to deal with it and solve it? Here are our solutions!
How does magnesium work on the body?
Magnesium is a nutrient found in a variety of foods that plays a vital role in the proper functioning of the entire body, from neural connections to healthy bone integrity. When magnesium is absorbed by the body, it participates in many chemical reactions in the body.
It produces energy, maintains the structure of cell membranes, maintains calcium metabolism and allows good blood circulation. It is also beneficial to the nervous system and bones.
In short, magnesium is vital. So don't miss out on it!
Magnesium deficiency: the main effects
Unfortunately, it is not always easy to realize that you are lacking in magnesium. The deficit and its consequences are not always correlated, which prevents a quick conclusion. However, by observing your general condition on a daily basis and paying attention to a few details, you could spot them.
The different signs of magnesium deficiency are generally:
- fatigue;
- tingling in the hands or feet;
- muscle discomfort.
If you notice these small signs, do not hesitate to consult your doctor. He will be able to confirm or not a lack of magnesium.
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How to supplement with magnesium?
Whether it's done through diet or supplements, increasing your daily magnesium intake is quite simple.
A richer and more varied diet
First of all, you can reorganize your diet so that it provides you with the necessary magnesium. Let's not forget that ANSES recommends between 300 and 400 mg per day for an adult. So, you can first favor dark chocolate. Yes! With a minimum composition of 70% cocoa, a 100 g chocolate bar provides 200 mg of magnesium. That's ⅔ of your daily needs.
Of course, it is not a question of enjoying this single source of magnesium every day, even if the idea is tempting 🍫. You can vary your diet and your intake with:
- seafood (molluscs and crustaceans);
- oilseeds (nuts, almonds, seeds, olives, coconut);
- fruits and vegetables;
- whole grains.
Also remember that some waters are rich in magnesium, especially mineral waters, which are best.
Magnesium food supplements
In a dietary supplement, magnesium cannot be present in its whole and natural form. It could cause digestive problems or other inconveniences. This is why this nutrient is often paired with another component.
Magnesium exists in several forms, such as magnesium citrate, magnesium aspartate or magnesium chloride. However, these remain much less assimilated by your body than the magnesium bisglycinate form. It has a high bioavailability index, meaning that you digest it more easily. It also contains a good magnesium content. This way, you avoid unpleasant effects. When looking for food supplements, opt for a supplement rich in magnesium bisglycinate .
How to supplement with magnesium?
If you are stressed, tired, or experience any of the signs listed above, you may be lacking magnesium. Don't hesitate to consult your doctor and take a magnesium cure for one or two months.
Are you an athlete? Are you a pregnant or breastfeeding woman? In your case, supplementation can be done daily and throughout the year. It is also recommended to ingest your supplements during meals in order to optimize absorption in the body.
Now you know everything! It's up to you to provide your body with its daily magnesium needs, and therefore stay in shape 💪
