Magnesium: the anti-stress mineral essential for your balance
Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. It is recognized for its role in stress management, heart rhythm regulation, muscle function, and the prevention of chronic fatigue [1]. However, the majority of French people do not meet the recommended daily intake [2].
What is magnesium really for?
According to scientific literature and official authorities, magnesium actively participates in:
- Reducing physical and mental fatigue [1]
- Regulating the nervous system and mood [3]
- Muscle relaxation and cramp prevention [4]
- Maintaining normal cardiovascular function [5]
What are the signs of magnesium deficiency?
Magnesium deficiency can manifest as:
- Nervousness, anxiety, sleep disorders
- Persistent fatigue, lack of concentration
- Heart palpitations
- Muscle cramps, spasms
At-risk populations include: pregnant women, adolescents, athletes, the elderly, or those under chronic stress [2][3].
What type of magnesium should you choose?
The best-absorbed forms are bisglycinate, magnesium citrate, or malate. These forms also limit digestive issues (laxative effect) sometimes associated with marine magnesium or magnesium oxide [6].
Effective supplementation generally starts at 200 mg/day, according to ANSES. Some supplements combine magnesium with vitamin B6 for better assimilation [3].
Our magnesium supplements
- Calm Magnesium Glycinate, 90 capsules (Natural Vitality) — bisglycinate form, well tolerated
- Natural Calm, ionic magnesium powder, Unflavored (Natural Vitality)
- Calm Kids, Magnesium Citrate Gummies (Natural Vitality) — formula adapted for children
Official References
- de Baaij JHF, Hoenderop JGJ, Bindels RJM. Magnesium in Man: Implications for Health and Disease. Physiol Rev. 2015;95(1):1-46. (PubMed)
- ANSES – Recommended dietary allowances for magnesium, 2021.
- Boyle NB et al. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. 2017;9(5):429. (PubMed)
- HAS – Cramps and neuromuscular disorders related to deficiencies, 2016.
- Am J Clin Nutr – Magnesium and cardiovascular health, 2018. (source to be verified)
- Nutrients – Bioavailability of different magnesium compounds, 2020. (source to be verified)
- EFSA – Magnesium and its role in metabolism and fatigue. EFSA Journal. 2016.
About this article
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