Magnesium: the anti-stress mineral essential for your balance
Magnesium: the anti-stress mineral essential for your balance
Magnesium is an essential mineral involved in more than 300 enzymatic reactions in the body. It is recognized for its role in stress management, heart rate regulation, muscle function, and the prevention of chronic fatigue [1]. However, more than 70% of French people do not reach the recommended daily intake [2].
What is magnesium really used for?
According to official sources (VIDAL, ANSM, EMA), magnesium actively participates in:
- Reduction of physical and mental fatigue [1]
- Regulation of the nervous system and mood [3]
- Muscle relaxation and cramp prevention [4]
- Prevention of cardiovascular disorders (hypertension, arrhythmia) [5]
What are the signs of magnesium deficiency?
Magnesium deficiency can manifest itself through:
- Nervousness, anxiety, sleep disturbances
- 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 I choose?
The best absorbed forms are bisglycinate , magnesium citrate , or malate . These forms also limit digestive disorders (laxative effect) associated with marine magnesium or magnesium oxide [6].
Effective supplementation starts at 200 mg/day, according to ANSES. Some complexes combine magnesium with vitamin B6 for better assimilation [7].
Products available on Pharma+ France
- Magnesium Bisglycinate 200 mg + B6 – 60 capsules
- Marine Magnesium + Taurine – no laxative effects
- Formulas suitable for children and pregnant women
Official references
- VIDAL – Magnesium Fact Sheet: functions and indications, 2023
- ANSES – Recommended dietary intake of magnesium, 2021
- EMA – Evaluation of magnesium salts for supplementation, 2022
- HAS – Cramps and neuromuscular disorders linked to deficiencies, 2016
- Am J Clin Nutr – Magnesium and cardiovascular health, 2018
- Nutrients – Bioavailability of different magnesium compounds, 2020
- EFSA – Magnesium and its role in metabolism and fatigue, 2016
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