Did you know that 75% of adults are magnesium deficient? Magnesium is essential for our bodies. It is involved in over 300 metabolic reactions.
Signs that suggest a magnesium deficiency?
Lack of energy, irritability, difficulty managing stress, physical and mental fatigue, insomnia, cramps, tremors, immune deficiency, a tendency to see everything in black and white, and to be taken for no obvious reason by anxiety or depressive symptoms. A 2016 Australian study (1) showed an 81% increased risk of suffering from depression for those deficient in magnesium.
The cause? Modern diets poor in nutrients (2), processed foods consumed cause an acid-base imbalance, physical-emotional stress which releases cortisol responsible for the loss of magnesium (a whole vicious circle which sets in, because magnesium deficiency brings stress in turn!), alcohol and coffee increase its elimination by the kidneys and certain medical treatments. A study (3) shows that 75% of the adult population would have nutritional intakes lower than the recommended daily intake of 1 to 6 mg per kg of body weight, or approximately 420 mg for men and 360 mg for women and approximately 20% of adults would have less than two-thirds of these recommended intakes
According to more recent studies (2), this share would even be underestimated because magnesium deficiency is not always accompanied by symptoms. Researchers consider that the method of measuring magnesium by blood test is not always relevant, because magnesium is stored in the bones and cells, it therefore does not circulate in the blood. It is also indicated that for certain types of people; the recommended daily doses must be increased: athletes, adolescents, pregnant and breastfeeding women, stressed people and the elderly.
But how do you choose an effective supplement? The website Le Bon Choix Santé recently reminded us of the pitfalls to avoid and, above all, the elements to consider when choosing your supplement.
It is worth noting that many foods contain magnesium: cocoa, chia seeds, almonds, coconut water, buckwheat, shellfish, green vegetables, figs, dates, bananas, and also seawater.
To compensate for magnesium deficiency, many supplements are available on the market. They contain different types of magnesium salts. The principle is that magnesium must be combined with another compound to form a salt and be assimilated . We should therefore not say "magnesium", but "magnesium salt". It is said that even when derived from nature, these salts are not all assimilable or well tolerated by the body. Furthermore, their dosage is important.
Here is what they ask us to watch for and observe carefully on the product label:
- Magnesium Amount: A supplement should ideally contain between 375 and 800 mg of magnesium salts per day. In fact, it is considered that 50 to 75% of the recommended intake of this element is sufficient.
- The nature of the salts present : according to them, it would be necessary to opt for one of the three best assimilated forms such as malate, glycerophosphate, particularly well absorbed because it is fat-soluble, and magnesium bisglycinate (water-soluble). A study carried out by the scientific team of La Nutrition (4) classifies the latter among the most available with citrate, a soluble organic salt that is rather well absorbed, but laxative in certain cases at high doses. An important point is to know that malate and citrate are also alkalizing for the body. There are other assimilable forms that are less represented on the market because they are very expensive. This is the case of magnesium L-threonate. To avoid (5): magnesium sulfate (non-organic), pidolates (very poorly dosed), magnesium lactate (which easily causes cramps), magnesium aspartate (bad for nerve cells), and, despite its "natural" label, marine magnesium, which is very poorly assimilated.
- Cofactors: Vitamins B6 and D are said to promote the absorption of magnesium, as is the amino acid taurine. It's recommended not to forget to also supplement with vitamin D3 from October to March. And if you're a vegetarian, he suggests taking taurine to optimize the effects of magnesium.
- Additives in the composition: the following additives have a harmful effect on health: carboxymethylcellulose (E466); hydroxypropyl methylcellulose (E464), unfortunately present in interesting supplements; hydroxypropylcellulose (E463); sodium benzoate (E211); titanium dioxide (E171); silicon dioxide (recently suspected of generating inflammation in the intestine).
One of the best suggested times to supplement with magnesium salt would undoubtedly be in the evening because magnesium promotes sleep, since without magnesium, the production of melatonin, the hormone essential for falling asleep, is slowed down. The suggestion given for a stressed or tense person would be to divide the supplementation into two doses, one in the morning. In cases of colitis or diarrhea, it would be taken during meals. It is very important to seek information, as there are certain contraindications to magnesium salt supplementation, including kidney failure. If in doubt, it is strongly suggested to always seek the advice of a doctor.
We are also advised to choose the right supplement depending on our condition.
Stressed and poor sleep ; we are told to favor chelated forms of magnesium such as bisglycinates and glycerophosphates. They warn us, mentioning that this bioavailable form of phosphates is, however, not recommended in cases of kidney failure or if someone consumes a lot of phosphorus (animal products) in their diet.
For those who practice sports or intense physical activity? It is recommended to favor supplements that combine magnesium and plants such as rhodiola, particularly for its adaptogenic effect. Rhodiola is said to act on dopamine.
An unbalanced diet combined with intense stress? Magnesium malate is suggested because it has a detoxifying "chelating" effect on the body. This form is also ideal for sensitive intestines.
Ref: 1. Hercberg S., Galan P. et al., “The SU. VI. MAX Study: A randomized, placebo-controlled trial of the health effects of antioxidant vitamins and minerals,” Arch Intern Med. 2004 Nov 22; 164(21):2335-4 2. MARTIN Ambroise, Cnerna-Afssa, Recommended nutritional intake for the French population, Lavoisier, 2001 3. Jean-Charles, “Study of the total French diet: mycotoxins, vitamins, and trace elements,” INRA (National Institute for Agricultural Research), 2004. 4. “What is the most bioavailable magnesium?”, Nutrition, June 11, 2018, updated June 14, 2018, accessed May 29, 2019, available at https://www. lanutrition.fr/quel-est-le-magnesium-le-most-biodisponible 5. Taken from The Alternative Wellness Letter rbacquet@mail.alternatif-bien-etre.info 2019-06-07
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