Did you know that 7 out of 10 French people have an insufficient magnesium intake ? ( Source: SU.VI.MAX Study ). We'll guide you through your magnesium regimen : the ideal food supplement to combat fatigue and stress.
Key takeaways:
- A symptom of magnesium deficiency? Targeted supplementation offers a real benefit to your overall health.
- Respect the dosage and duration: this is the time needed for your body to replenish its reserves.
- Essential to your muscle function, this mineral helps you to regain your energy and vitality in a lasting way.
Why take a magnesium supplement?
This essential mineral supports your body, from energy production to sleep quality. Signs such as persistent fatigue, cramps, or stress can indicate a magnesium deficiency . A targeted magnesium supplement can help you address this deficiency.
The vital role of magnesium in the body
Magnesium is a key player in your health , involved in over 300 enzymatic reactions. Its primary benefit is its role in energy metabolism. It helps your cells produce energy, which is essential for reducing fatigue .
Your nervous system also depends on it to function properly. It helps regulate neurotransmitters, promoting a feeling of calm and serenity . Sufficient intake is therefore a valuable aid in managing daily stress.
Finally, it is essential for muscle relaxation . It works in synergy with calcium to control muscle contraction and relaxation. It also supports your immune system by participating in antibody formation.
To explore all of its positive effects on the body, discover in detail all the proven benefits of magnesium .
Fatigue, stress, cramps: the symptoms of a magnesium deficiency
Your body sometimes sends you signals to alert you to a magnesium deficiency . Learning to recognize them is the first step to relieving symptoms and regaining your vitality. Here are the most common ones:
- Eyelid twitching: These small involuntary contractions are a classic sign.
- Persistent fatigue: You feel exhausted even after a good night's sleep.
- Irritability and nervousness: Chronic stress seems to take over for no apparent reason.
- Muscle cramps or tension: Ideal for preventing cramps, regular courses of treatment are recommended.
- Restless sleep: Difficulty falling asleep or waking up during the night can be linked to a sleep deficiency. Our article on improving sleep tells you more!
If this list raises questions for you, our guide on magnesium deficiency will give you all the keys to better understand it.
Athletes, stressed individuals, women: who needs magnesium the most?
Certain lifestyles or specific periods increase your magnesium requirements. Athletes, for example, lose a lot of it through perspiration. Adequate intake is therefore necessary to optimize performance and recovery.
People exposed to chronic stress also see their magnesium reserves deplete more rapidly. The stress hormone, cortisol, accelerates the body's elimination of magnesium, creating a vicious cycle.
Our expert solution
To support you, we have developed our Magnesium Bisglycinate . This form is known for its very high absorption and excellent digestive tolerance. See our Magnesium Bisglycinate.
Now that you know why and for whom a magnesium treatment can be beneficial , the question is simple: how to carry it out effectively to get the most out of it?
How to take a magnesium supplement: Instructions
For a successful course of treatment, you need to choose the right type of product (bisglycinate for better absorption), respect the recommended adult dose (approximately 300mg/day), and preferably take it in the evening . The optimal duration is often between one and three months.
Which form of magnesium should you choose? The key to effectiveness
Not all magnesium is created equal. The effectiveness of your supplement depends on its type and how well your body absorbs magnesium. Some forms are much better tolerated and utilized by your cells than others.
Magnesium bisglycinate is often cited as the best option. Attached to two molecules of an amino acid (glycine), it is protected during digestion. The result? Better absorption without causing digestive problems.
A 2019 study showed that organic forms like bisglycinate are significantly more bioavailable than inorganic salts (source: Nutrients, 2019). To help you understand this better, here is a simple comparison of the most common forms .
| Type of magnesium | Assimilation | Digestive tolerance | Ideal for |
|---|---|---|---|
| Bisglycinate | Excellent | Excellent | Long-term treatments, stress, sleep, sensitive bowels |
| Magnesium citrate | Good | Medium (may have a laxative effect) | Transit, fatigue, occasional needs |
| Marine magnesium | Variable (often a mixture of salts) | Variable | Those looking for a natural source, but pay attention to the composition |
Choosing the right form is the first step towards optimizing your treatment. For a complete analysis, our comparison tool helps you find the best magnesium for you.
What dose of magnesium should I take per day?
The recommended daily dose for an adult is around 300-350 mg of elemental magnesium , obtained through a dietary supplement. This dosage may vary depending on your specific needs. It is generally divided into one or more doses.
Whether you choose a capsule, a tablet, or sachets, read the label carefully. It must indicate the quantity of "elemental magnesium" and not just the total weight of the magnesium salt.
To precisely adjust the quantity, find out in detail how much magnesium to take per day.
When to take magnesium: morning or evening?
The timing of intake can optimize the effects of your treatment. Taken in the evening , about an hour before bedtime, magnesium promotes relaxation and calmness, thus preparing you for a good night's sleep.
Taken in the morning , it can support your energy throughout the day. In our opinion, listening to your body remains the best guide.
To delve deeper into this topic, we explain when to take your magnesium.
What is the optimal duration of a treatment?
The duration of your treatment depends on the intensity of your symptoms and your goals.
A one-off or short course of treatment (such as a 1-month course) is perfect for a period of temporary stress (exams) or seasonal fatigue.
A medium to long course of treatment (often a 3-month course) is recommended to address a more established deficiency and sustainably restore your reserves.
Time is your ally. Consistency is what ensures deep and lasting benefits. To better visualize the benefits over time, discover how long it takes for the effects of magnesium to be felt .
A course of magnesium is recommended 2 to 3 times a year , especially during seasonal changes or periods of stress.
Once your treatment is planned, it is natural to wonder about any precautions you may need to take .
Precautions and alternatives: what you need to know
Side effects are rare and often digestive (laxative effect). The main contraindication is kidney failure. Alongside your treatment, a diet rich in vegetables remains the best advice for optimal mineral intake.
Are there any side effects or risks?
Rest assured, a course of magnesium is very well tolerated by the majority of people . The most common side effect is digestive: an overdose or a poorly absorbed form (such as the oxide) can cause a laxative effect or temporary diarrhea.
A headache can sometimes occur at the beginning of treatment, while your body adjusts. A serious problem is extremely rare and occurs mainly in In the event of a massive overdose, our first piece of advice is to always respect the dosage indicated on your product.
The only major contraindication is kidney failure . If your kidneys aren't functioning properly, they struggle to eliminate excess minerals. In this case, it's essential to consult a healthcare professional . To learn more, read our complete guide on the side effects of magnesium .
Boost your intake through diet
Supplementation can be a helpful boost, but good nutrition remains the foundation. Your diet is your primary source of magnesium. Regularly consuming certain foods helps you maintain a healthy balance.
Think about dark green vegetables (spinach), legumes (lentils), nuts (almonds), and dark chocolate . Each food also provides other cofactors such as vitamins or minerals that work synergistically.
Sufficient magnesium intake also contributes to healthy heart function . Incorporating these foods into your daily routine is an excellent habit for your overall well-being. For specific ideas, discover the list of foods richest in magnesium .
Now that you have all the information you need, it's time to answer the questions you ask yourself most often.
Frequently asked questions about magnesium treatment
How long should a magnesium treatment last?
Generally, a course of treatment lasts from 1 to 3 months . This duration allows you to effectively restore your magnesium levels without overloading your body. It is then advisable to take a break before considering repeating the course.
Can magnesium be taken continuously throughout the year?
In our opinion, this isn't ideal . The body appreciates breaks to regain its natural balance. Opt instead for seasonal treatments, for example, at the change of seasons, or when you feel a genuine need (periods of stress, intense fatigue).
Can I take magnesium and vitamin C at the same time?
Yes, absolutely. It's actually an excellent synergy . Vitamin C promotes good absorption of many minerals, including magnesium. The combination of the two is particularly beneficial for combating fatigue.
Do you need a prescription to take magnesium supplements?
No, magnesium is a dietary supplement available without a prescription. However, consulting a healthcare professional (doctor, pharmacist) is recommended to determine your specific needs and provide you with the best possible support.
Does magnesium cause weight gain?
The answer is no . Magnesium contains no calories. On the contrary, it plays a role in regulating blood sugar, which can be a valuable asset for a healthy lifestyle and weight management.
You now have all the keys to successfully complete your magnesium treatment and regain lasting well-being.
Sources:
- SU.VI.MAX Study, 1994-2002: https://eren.univ-paris13.fr/index.php/fr/etudes-et-cohortes/75-l-etude-su-vi-max.html
- Nutrients, 2019: https://pmc.ncbi.nlm.nih.gov/articles/PMC6683096/
