Magnesium is essential for the proper functioning of the body. It is involved in over 300 processes, from the normal functioning of the nervous system and muscles, to bone growth, emotional balance and reduction of fatigue. But “THE reserves in magnesium of the body are weak and stress can cause you to consume up to 50% of your reserves.” warns Angélina Jeandel, naturopath, leading to magnesium deficiencies in a large part of the population. The first symptoms of an insufficient magnesium intake are fatigue, loss of appetite, nausea, vomiting. If the deficiency becomes more severe, other symptoms may appear: numbness, cramps muscle, tremors or a irregular heartbeat.
When to take a magnesium cure?
Beyond correcting deficiencies, a magnesium cure is recommended for:
- prevent cardiovascular disorders, osteoporosis, kidney stones and type 2 diabetes,
- prostate problems,
- glaucoma,
- gum problems,
- relieve symptoms of premenstrual syndrome, menstrual pain, and migraine.
- improve endurance, athletic performance, and asthma.
- treat muscle cramps and constipation,
- reduce fatigue, stress, anxiety, insomnia.
- improve certain forms of hearing loss.
What dose per day?
THE Recommended daily intake magnesium levels vary depending on gender, age and lifestyle. If they are 420 mg per day for a man And 360 mg per for a womanthey are higher among the pregnant women400 mg, mainly during the third trimester of pregnancy, and breastfeeding, elderly people, those who follow a diet, sportsmensweating leading to mineral loss, and those taking medications such as laxatives or diuretics. In case of deficiency, It is recommended to take 300 mg per day with meals.
Do you need a prescription?
Magnesium can be prescribed by a doctor and is partially covered. This is the case for magnesium-based medications sold in pharmacies (such as MagneB6®). Food supplements or pharmaceutical compositions of trace elements (oligotherapy), such as oral solutions and magnesium glycerophosphate capsules, can be prescribed, but remain over-the-counter and are not covered.
How long does a treatment last?
→ In long periods of stress (examination…), the treatment can be followed for 1 to 3 months.
→ To fill a deficiency1 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 microencapsulated in order to pass through the gastric and intestinal environment without interacting with the intestinal mucosa and to then be absorbed into the blood system“. The laxative effect magnesium is thus moderate.It is also possible to use magnesium after a stressful day, or overactive, to lower adrenaline, and take 300 mg at once for a rapid, muscle-relaxing effect ” underlines Philippe Bruneau, expert in food supplements.
How long does it take to see the effects of a magnesium treatment?
“The effects of taking magnesium, from 300 mg, are immediate” indicates the expert. To fill a deficiency, it is necessary to follow the supplementation for one or two months. The one to three month treatment can be repeated several times a year depending on the needs.
What are the side effects of magnesium?
In sensitive individuals, taking magnesium may cause digestive disordersabdominal pain and diarrhea. However, “The new generation of liposomal food supplements (the active ingredients are microencapsulated 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 side effects. The laxative effect of magnesium can be avoided by taking less than 350 mg at a time, with a meal, or by choosing a liposomal formulation. Excessive consumption of tea and coffee can cause increased elimination of magnesium.
What are the contraindications?
Magnesium treatment is not recommended for pregnant and breastfeeding womenand to the children under 12 years old 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 osteoporosis medications, or antibiotics from the cycline and quinolone families. The advice of a doctor or pharmacist is always required.
Thanks to Angélina Jeandel, naturopath in Fontenay-aux-Roses, and to Philippe Bruneau, expert in food supplements and founder of Biocyte.