Lack of magnesium: what symptoms to recognize and combat?
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, even though we strongly need it.
Indeed, the nutritional references for vitamins and minerals provided by ANSES (the 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 years old, 300 mg. But we are far from that...
Essential for the proper functioning of the body (especially for energy production ), this mineral is too often removed from our diet.
So what are the symptoms of magnesium deficiency ? How to deal with it and resolve it? Here are our solutions!
How does magnesium work on the body?
Magnesium is a nutrient present in different foods, which plays an essential role in the proper functioning of the entire body, from neuronal connections to the good integrity of bones. Indeed, when magnesium is assimilated by the body, it participates in numerous 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!
Lack of magnesium: the main effects
Unfortunately, it is not always easy to realize that you are deficient 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 symptoms of magnesium deficiency are generally:
- tiredness ;
- tingling in the hands or feet;
- muscular discomfort.
If you notice these small signs, do not hesitate to consult your doctor. He will be able to perhaps confirm or not a lack of magnesium.
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How to supplement with magnesium?
Whether through diet or supplements, increasing your daily magnesium intake is quite simple.
A richer and more varied diet
First, you can rearrange 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 favor dark chocolate first. Eh yes ! With a minimum composition of 70% cocoa, a 100 g chocolate bar offers 200 mg of magnesium . Or ⅔ of your daily needs.
Of course, it's not about 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 certain waters are rich in magnesium , especially mineral waters, which should be preferred.
Food supplements based on magnesium
In a food supplement , magnesium cannot be present in its whole and natural form. It could cause you digestive problems or other inconveniences. This is why this nutrient is often combined with another component.
Magnesium exists in several forms, such as magnesium citrate, magnesium aspartate or even magnesium chloride. However, these remain much less assimilated by your body than the bisglycinate form of magnesium . It has a high bioavailability index, meaning you digest it more easily . It also contains a good magnesium content . This way you avoid unpleasant effects. When searching for food supplements, opt for a supplement rich in magnesium bisglycinate .
How to supplement with magnesium?
If you are stressed , tired , or experiencing any of the symptoms listed above, you may be deficient in magnesium . Do not hesitate to consult your doctor and take a course of magnesium bisglycinate 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 to optimize absorption into the body.
You know everything now! It's up to you to provide your body with its daily magnesium needs, and therefore stay in shape 💪
