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Magnesium: Benefits, Sources and Recommendations for Use
Magnesium is an essential mineral, often overlooked, but fundamental to our equilibrium. It plays a key role in over 300 biochemical reactions in the body, from energy production and stress regulation to muscle and nerve health. Yet magnesium deficiency affects a significant proportion of the French population.
In this fact sheet, you'll find everything you need to know about magnesium: its benefits, dietary sources, the different forms available, recommended dosages and answers to the most frequently asked questions.
What is magnesium?
Magnesium is a mineral found in virtually every cell of our body. It is one of the most abundant minerals, with around 25 g present in the body, half of which is stored in bones and teeth.
It is involved in many vital processes:
- Nerve conduction
- Muscle contraction
- Blood sugar regulation
- Protein and DNA synthesis
- Enzyme and neurotransmitter function
- Immune system support
Adequate magnesium intake is therefore essential for daily life.
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The benefits of magnesium
The role of magnesium in the body
The benefits of magnesium are manifold:
- It reduces fatigue
- Improves resistance to stress
- Contributes to good sleep
- Regulates heart rhythm
- Promotes muscle relaxation
Magnesium can be a valuable support for people who are stressed, anxious, sporty, pregnant or going through menopause.
The health effects of magnesium
A good daily intake of magnesium helps to :
- Regulate blood pressure
- Prevent certain cardiovascular disorders
- Improve insulin sensitivity
- Support morale and mental clarity
- Combat cramps, palpitations and spasmophilia
The benefits are enhanced when combined with vitamin B6, which facilitates its assimilation.
Causes of magnesium deficiency
Magnesium deficiency or deficiency can be caused by :
- Chronic stress
- A diet low in fibre and fresh produce
- Excess sugar, coffee, alcohol or tea
- Certain digestive diseases (malabsorption, chronic diarrhoea)
- Prolonged use of diuretics, PPIs or antibiotics
- Women, the elderly, athletes and people on medication are particularly at risk.
The signs of magnesium deficiency are often discreet: nervousness, fatigue, muscle tension, irritability, tremors, etc.
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Which foods are rich in magnesium?
Magnesium is found in many foods. Here are the foods richest in magnesium:
Dietary sources of magnesium
- Dark green leafy vegetables (chard, spinach)
- Walnuts, almonds, hazelnuts, cashews
- Wholegrain cereals and oat bran
- Cocoa and dark chocolate
- Pulses (beans, chickpeas)
- Shellfish
- A magnesium-rich diet requires variety and regular consumption of these specific foods. However, our modern lifestyles and depleted soils mean that our diets are much lower in magnesium than they used to be.
What are the daily magnesium requirements?
According to ANSES, the recommended daily intake of magnesium is :
- 360 mg magnesium per day for women
- 420 mg magnesium per day for men
As the body has no significant magnesium reserves, it is crucial to ensure regular intake via diet or magnesium supplements.
Which form of magnesium should I choose?
There are several magnesium salts with very different characteristics:
The most common forms
- Magnesium oxide: high dosage, but poorly assimilated, often with laxative effect
- Magnesium chloride: good assimilation, but strong taste, sometimes irritating
- Magnesium carbonate: correct, but slowly absorbed
- Magnesium citrate: well-tolerated, bioavailable form
- Magnesium bisglycinate : chelated to an amino acid, highly assimilable, well tolerated, no side effects
- Marine magnesium: derived from seawater, rich but variable in concentration
- The choice of magnesium form depends on need, digestive tolerance and desired synergy (e.g. magnesium and vitamin B6).
DID YOU KNOW?
The word “magnesium” comes from the Greek region of Magnesia. This same region is also the origin of the word “magnetism” (and no, it's not a coincidence!)
When to take magnesium ?
Magnesium can be taken in the morning or evening, depending on the desired effects (toning or relaxation).
In cases of stress, nervous fatigue or sleep disorders, a 1-2 month magnesium cure is often recommended.
Magnesium supplementation can be useful:
- In cases of identified or suspected magnesium deficiency
- For temporary support (examinations, pregnancy, intense sport)
- To accompany medical treatments (with the practitioner's agreement)
Excess magnesium: what are the risks?
Excess magnesium is rare, as the body eliminates it naturally through the kidneys. Nevertheless, in certain fragile individuals (renal insufficiency), it can lead to :
- Diarrhea
- Hypotension
- Heart problems
What are the risks? They are limited if the daily dose remains below 600 mg/day. However, always seek your doctor's advice before taking any supplements.
☝️Key facts
- Magnesium is an essential mineral, vital for energy, the nervous system and muscles
- It is often deficient in the population
- Sources of magnesium include nuts, green vegetables and wholegrain cereals
- Magnesium supplementation can be useful in cases of stress, fatigue or unbalanced diet
- Magnesium bisglycinate is one of the best-tolerated forms
- Combining magnesium and vitamin B6 boosts efficacy
