Recurring fatigue, low energy levels, gloomy moods... Many people are tempted to try magnesium supplements, especially when the seasons change or in times of stress. But what is this mineral really for? Does everyone need it? What are the warning signs? Let us demystify everything.

What is the purpose of the magnesium?

Magnesium is essential to many biological functions and a real pillar of our physiological balance. It plays a role in energy production, nerve and muscle function, regulating heart rate, and even bone strength.

Without magnesium, our body's gears grind. Sufficient intake helps to manage stress, prevent certain muscular disorders and support cardiovascular health.

What are the symptoms of magnesium deficiency?

Magnesium deficiency can be subtle or more pronounced. Here is a list of signs to watch for:

• Chronic fatigue;
• Irritability;
• Sleep problems;
• Cramps and muscle spasms;
• Nausea;
• Vomiting;
• Drowsiness;
• Weakness;
• Confusion/ disorientation;
• Trembling;
• Abnormal heart rhythm and heart spasms;
• Loss of appetite.

 

Why take magnesium?

In certain contexts, magnesium supplementation, may prove beneficial. This is the case when a deficiency is detected, but also when the body has increased needs, such as during pregnancy, intense physical activity, or periods of stress.

Magnesium can then help restore balance, soothe the nervous system and prevent certain disorders linked to its deficiency. However, it does not replace a balanced diet and should not be taken casually.

What are the health benefits of magnesium on the body?

Magnesium is essential for your body's metabolism and plays a role in a wide variety of functions:

Bone health

• Works in synergy with calcium and vitamin D;
• Helps maintain proper bone density;
• Useful in the prevention of long-term osteoporosis;

Muscle function and cramp prevention

• Magnesium plays a role in muscle contraction and relaxation.
• It can help prevent cramps, twitching and muscle fatigue, especially in athletes or pregnant women;

Nervous system support

• Helps regulate neurotransmitters associated with relaxation and mood;
• Helps prevent and relieve migraines;
• May reduce anxiety and improve sleep quality;

Cardiovascular health

• Helps regulate blood pressure;
• Contributes to a normal heart rhythm;
• Magnesium deficiency may be associated with an increased risk of hypertension, arrhythmias or cardiovascular disease.

Does magnesium affect sleep?

Magnesium may have a positive effect on sleep. This mineral helps regulate the nervous system by acting on certain neurotransmitters linked to relaxation. It helps you fall asleep and can improve the quality of your sleep, particularly during periods of stress or nervous fatigue.

What foods are rich in magnesium?

The good news is that magnesium is naturally present in many everyday foods. Here are some examples of foods and ingredients that contain magnesium:

• Squash seeds;
• Almonds, cashews, hazelnuts;
• Cooked spinach;
• Dark chocolate (70% cocoa and over);
• Legumes (black beans, chickpeas);
• Tofu and soy products;
• Bananas, avocados;
• Wholegrain cereals (quinoa, oats, brown rice).

By including these foods in your meals, you naturally help to cover your daily requirements without systematically resorting to supplements.

Why take magnesium supplements?

Some people are more at risk of magnesium deficiency. This is particularly true for the elderly, whose intestinal absorption diminishes with age, but also for pregnant women, athletes and people suffering from chronic digestive disorders (Crohn's disease, ulcerative colitis, celiac disease).

Magnesium deficiencies are relatively rare, but occur more frequently in people with gastrointestinal diseases, type 2 diabetes or alcoholism. For these people, a supplement can help maintain optimal levels, provided it is properly dosed and supervised by a healthcare professional.

What are the possible side effects of magnesium supplements?

Taken in the right doses, magnesium is generally well tolerated. However, incorrect supplementation can cause unpleasant effects such as:

• Nausea;
• Abdominal cramps;
• Diarrhea;
• The effects can be even more severe if very high doses are ingested. These effects include metabolic alkalosis (rise in blood pH), hypokalemia (drop in blood potassium levels) and paralytic ileus (intestinal obstruction due to temporary paralysis of the small intestine).

How much magnesium should I take in a day?

Recommended dietary allowance for magnesium¹ (ANR)

	Age	Mg/day
Children	1 to 3 years	80
	4 to 8 years	130
Pre-teens	9 to 13 years	240
Teenagers	14 to 18 years	410
Teenage girls	14 to 18 years	360
Adults (men)	19 to 30 years	400
	31 years or more	320
Adults (women)	19 to 30 years	310
	31 years or more	320
Pregnant women		350 to 400
Nursing mothers	Under than 31 years	310 to 360
	31 years or more	420

¹Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.

These recommended intakes serve as benchmarks for adapting your diet and, if necessary, supplementing it.

 

When should I take magnesium?

Magnesium can be taken at different times of the day, depending on the desired effect. For better absorption, it is often advisable to take it with a meal. If the aim is to promote sleep or relaxation, evening may be a good time. The most important thing is to take it regularly, especially when taking a course of treatment lasting several weeks.

What are the different types of magnesium supplements?

Magnesium supplements come in several forms, each with different properties, uses and capacity for absorption by the body. Here are the main types of magnesium used in food supplements:

Magnesium bisglycinate (or glycinate):

• Advantages: Very well tolerated by the digestive system, highly absorbable by the body
• Ideal for: Stress, anxiety, sleep disorders

Magnesium citrate

• Advantages: Highly absorbable by the body
• Inconvenience: May have a laxative effect
• Ideal for: Constipation, moderate deficiencies

Magnesium malate

• Advantages: Helps with energy production
• Ideal for: Fatigue and chronic muscle pain

Magnesium taurinate

• Advantages: Helps with energy production
• Inconvenience: May have a laxative effect
• Ideal for: cardiovascular health and blood pressure

 

How long does it take for magnesium to take effect?

The effects of magnesium are not always felt immediately. Some people experience an improvement in sleep or a reduction in muscle cramps after just a few days. Others, particularly in the case of disorders such as migraines or chronic stress, will have to wait several weeks before noticing a significant change. The key is patience and consistency.

Magnesium is a discreet but powerful ally in supporting your energy, your mood, your muscles and even the quality of your sleep. First and foremost, take the time to assess your real needs and eating habits.

Don't hesitate to discuss this with your doctor or pharmacist. Their support will help you make an informed choice, adapted to your situation, to get the most out of this essential mineral... without any unpleasant surprises.