Magnesium: a key mineral against stress, fatigue and muscle cramps

Magnesium is an essential trace element for more than 300 enzymatic reactions in the human body. It plays a fundamental role in muscle contraction, regulation of the nervous system, and stress management. However, nearly 75% of the French population has an insufficient intake [1].

A fundamental role in nervous and muscular balance

Magnesium is essential for the transmission of nerve impulses and muscle contraction/relaxation. A deficiency can lead to cramps, tingling, chronic fatigue, and irritability [2][3].

In athletes, needs are increased due to losses linked to perspiration and increased cellular metabolism [4].

Proven effect against stress and fatigue

Magnesium acts as a natural stress modulator. Studies have shown that supplementation can reduce mild to moderate anxiety, as well as fatigue associated with overwork or sleep disturbances [5].

It also contributes to better physical and mental recovery after intense effort or a trying day.

What are the recommended intakes?

• Adult women: 360 mg/day
• Adult men: 420 mg/day
• Athletes: up to 500 mg/day depending on the intensity of physical activity

Absorption is enhanced when taken with vitamin B6 or in several divided doses throughout the day [6].

Available shapes and recommended products

• Magnesium bisglycinate: high bioavailability and better digestive tolerance
• Marine magnesium + B6: ideal combination against fatigue
• Tablets or capsules available at www.pharmaplusfrance.store

Scientific and official references

1. ANSES – Recommended dietary intake for magnesium, updated 2021
2. VIDAL – Magnesium: indications and dosage, therapeutic sheet 2023
3. HAS – Fact sheet “Chronic fatigue: role of magnesium in assessment”, 2018
4. Volpe SL. Magnesium in disease prevention and overall health. Nutr Clin Pract. 2013;28(2):142-51
5. Pouteau E et al. Stress modulating effect of magnesium supplementation in healthy adults. Journal of the American College of Nutrition. 2015
6. EFSA – Scientific Opinion on Dietary Reference Values ​​for magnesium. EFSA Journal. 2015

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