Fatigue, bad sleep, stress… It may be time to take a magnesium cure! How ? How long to see its effects? What side effects to prevent? Practical advice for doing a magnesium cure in the best conditions.
Magnesium is essential for the proper functioning of the body. It is involved in over 300 processes, ranging from the normal functioning of the nervous system and muscles, to bone growth, emotional balance and fatigue reduction. But “them reservations in magnesium from the body are weak and stress can consume up to 50% of its reserves ” warns Angélina Jeandel, naturopath, leading to magnesium deficiencies in a large part of the population. The first symptoms of insufficient magnesium intake are fatigue, loss of appetite, nausea, vomiting. If the deficiency progresses, other symptoms may appear: numbness, cramps muscles, tremors or irregular heartbeat. The magnesium cure is an increase in magnesium intake through food supplements, water (rich in magnesium) or specific foods (seaweed, whole grains, oilseeds, etc.) over a determined period. Available in capsules, tablets or sachets, this mineral helps to regain energy, quality sleep, and better resistance to stress. It can also play a role in teeth healthand the prevention of osteoporosis by helping calcium to bind to the bones.
Beyond the correction of deficiencies, a magnesium cure is recommended to: prevent cardiovascular disorders, osteoporosis, kidney stones and type 2 diabetes, prostate problems, glaucoma, gingival problems, relieve symptoms of premenstrual syndrome, menstrual pain, and migraine. It is also recommended to improve endurance, performance in athletes, and asthma. It is also useful for treating muscle cramps and constipation, reducing fatigue, stress, anxiety, insomnia. But also, improve certain forms of hearing loss.
The recommended daily allowance in magnesium vary according to sex, age and lifestyle. If they are from 420 mg per day for a man and 360 mg per for a womanthey are higher in pregnant women400 mg, mainly during the third trimester of pregnancy, and nursing mothers, the elderly, those on a diet, sporty, perspiration causing a loss of minerals, and those taking medications such as laxatives or diuretics. In principle, magnesium intake is sufficient if the diet is balanced. But in the event of a deficit, risk factors (insulin resistance, type 2 diabetes, history of lack of magnesium, etc.) or premenstrual syndrome, it is advisable to take 300 mg per day with meals.
Magnesium can be prescribed by a doctor, and give rise to partial coverage. This is the case of magnesium-based drugs, sold in pharmacies (such as MagneB6®). Food supplements or pharmaceutical compositions of trace elements (oligotherapy), such as drinkable solutions and capsules of magnesium glycerophosphate, can be prescribed, but remain over the counter and are not covered.
→ In a long period of stress (examination…), the cure can be followed for 1 to 3 months.
→ To fill a gap1 to 2 months of treatment are sufficient at the maximum dose of 320 mg / day.
→ To avoid irritating the intestine, it exists “a new generation of capsule with liposomal magnesium: the active ingredients are micro-encapsulated in order to pass through the gastric and intestinal environment without interacting with the intestinal mucosa and then be absorbed into the blood system“. The laxative effect magnesium is thus moderate.
→ “You can also use magnesium after a stressful day, or over-active, to lower adrenaline, and take 300 mg all at once for a fast, muscle-relaxing effect ” emphasizes Philippe Bruneau, expert in food supplements.
The cure of one month to 3 months can be repeated several times a year depending on the needs.
“The effects of taking magnesium, from 300 mg, are immediate” indicates the expert. To fill a deficiency, it is necessary to follow the supplementation over one or two months.
In sensitive people, taking magnesium can cause digestive disordersabdominal pain and diarrhea. Nevertheless, “the new generation of liposomal food supplements (the active ingredients are micro-encapsulated in a fatty acid membrane) makes it possible to avoid these side effects “comments Philippe Bruneau. “Magnesium passes through the gastric and intestinal environment without interacting with the intestinal mucosa, and is released into the bloodstream without causing any side effects.
The magnesium cure is not recommended for pregnant and breastfeeding womenand to children under 12 without the advice of a healthcare professional. people suffering fromrenal failure should avoid magnesium-rich supplements. In addition, magnesium should not be taken at the same time as certain drugs against osteoporosis, or antibiotics of the family of cyclins and quinolones. The advice of a doctor or pharmacist is always required.
Magnesium is available in supermarkets, pharmacies and parapharmacies, in two forms: the classic, often combined with vitamin B6 to improve its absorption by the body, and taurine which “is a cysteine derivative and acts as a magnesium “sparer” “, specifies the naturopath. The second form is Marine : “a mixture of various salts, not always well absorbed “ warns the expert.
The laxative effect of magnesium can be avoided by taking less than 350 mg at a time, with a meal, or by choosing a liposome formulation. Too much tea and coffee consumption can cause increased elimination of magnesium.
Thanks to Angélina Jeandel, naturopath in Fontenay-aux-Roses, and to Philippe Bruneau, expert in food supplements and founder of Biocyte.