Magnesium: a key mineral against stress, fatigue and muscle cramps
Magnesium is an essential trace element for over 300 enzymatic reactions in the human body. It plays a fundamental role in muscle contraction, nervous system regulation, and stress management. A significant portion of French adults are estimated to have an insufficient intake of magnesium [1].
A fundamental role in nervous and muscular balance
Magnesium is essential for nerve impulse transmission and muscle contraction/relaxation. A deficiency can lead to cramps, tingling, chronic fatigue, and irritability [2].
For athletes, needs are increased due to losses through perspiration and increased cellular metabolism [2].
Observed effect on stress and perceived fatigue
Magnesium participates in the regulation of the nervous system. A randomized clinical trial showed that magnesium supplementation combined with vitamin B6 reduced perceived stress more significantly than magnesium alone, in adults with severe stress and low magnesium levels [5].
These results concern specific profiles (severe stress, proven deficiency): they do not allow concluding a generalizable effect for all fatigued individuals.
What are the recommended intakes?
- Adult women: 360 mg/day
- Adult men: 420 mg/day
- Athletes: increased needs depending on the intensity of physical activity
Absorption is considered enhanced when combined with vitamin B6 or taken in multiple doses throughout the day [5][6].
Our recommended magnesium supplements
- Calm Magnesium Glycinate, 90 capsules (Natural Vitality) — magnesium bisglycinate, high bioavailability and good digestive tolerance
- Natural Calm, ionic magnesium powder, Raspberry Lemon (Natural Vitality) — for flexible and rapidly assimilated intake
- ZMA, Zinc, Magnesium and Vitamin B6 (NOW Foods) — combined formula designed for athlete recovery
Scientific and official references
- ANSES – Recommended nutritional intakes for magnesium, 2021 update.
- de Baaij JHF, Hoenderop JGJ, Bindels RJM. Magnesium in Man: Implications for Health and Disease. Physiol Rev. 2015;95(1):1-46. (PubMed)
- HAS – Chronic fatigue: assessment guidelines, 2018.
- Volpe SL. Magnesium in disease prevention and overall health. Nutr Clin Pract. 2013;28(2):142-51.
- Pouteau E et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: a randomized, single-blind clinical trial. PLoS One. 2018;13(12):e0208454. (PubMed)
- EFSA – Scientific Opinion on Dietary Reference Values for magnesium. EFSA Journal. 2015.
About this article
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