Very popular in recent years, magnesium appears as THE mineral to take! But what is it really about? What are its benefits? Where is this mineral found? Let us explore the answers to these questions.
#1 What is magnesium?
Magnesium is one of the most important minerals since it is involved in more than 300 chemical reactions in the body. The 4th most abundant mineral in the human body, it is necessary for the proper functioning of the body by acting on bone health, on the functioning of the neurotransmitters, on heart rate control, on maintaining normal blood pressure, on blood glucose control, as well as on sleep and mood*.
In recent years, magnesium has become the focus of scientific research. And for good reason, according to Health Canada, almost 43% of Canadians have less than the recommended dietary intake of magnesium. This magnesium deficiency is related to several factors such as the depletion of minerals in our soils in which we grow our food, use of processed food in our diet, overuse of sugar, perspiration, stress etc.
#2 Where to find magnesium?
The body does not produce magnesium. It must, therefore, draw it from the diet or supplementation. It should be noted that magnesium does not accumulate and that in case of excessive consumption, it is eliminated in the urine.
According to the recommended nutritional intake, it is recommended to consume on average 420 mg of magnesium per day for men and 330 mg of magnesium per day for women**.
Magnesium is found in several food sources such as green vegetables, legumes, nuts, seafood, and chocolate for the main ones.
Magnesium is now available in supplementation. There is quite a variety of qualities and bioavailable products (ie, the capacity of a substance to act in the body in relation to the amount absorbed).
#3 Different qualities of supplements
As we have seen, the food we eat today no longer have the same qualities and quantities of nutrients than the food consumed by our ancestors.
In order to respond to the daily stress that our body undergoes, it is essential to provide it with all the nutrients it needs, starting with magnesium, in order to maintain a quality of life and health. It should be noted that there are two types of magnesium and that the bioavailability and solubility vary from one another:
Salts: sold under the name of marine magnesium or magnesium oxide, they have a very poor bioavailability, even none*. These supplements are primarily magnesium rust, and it is understood that our digestive system is not made to digest this.
Chelates: These are magnesium molecules associated with amino acids. They are found under the names of bisglycinate, citrate, gluconate, aspartate and chloride. These forms have much better bioavailability and our digestive system is able to absorb them more easily.
But what is the point of taking a supplement if our body absorbs only a tiny part? This is why we advise you to choose the supplement SynerMag from ATP It contains a high-efficiency magnesium formula and is fully bioavailable.
# 4 How to use supplementation?
Magnesium, therefore, has several essential roles in the functioning of the body. Using a supplement is useful in both prevention and treatment. It is involved in bone health, prevention of cardiovascular disease, insulin sensitivity, premenstrual syndromes, headaches and facilitates recovery as well as relaxation.
To start a magnesium supplementation, we advise you to take it in the evening in order to promote a good night of restorative and recuperative sleep.
Recommended therapeutics doses are on average 1 to 2 g for women and 2 to 3 g for men.
Obviously, if magnesium is considered essential for good health, we suggest that you call a health care professional if you suspect a mineral deficiency.
# 5 Quick test
Here is a test that will help you determine if you are lacking magnesium:
Do you have leg or foot cramps?
Are your shoulders often tense at the end of the day?
Do you have back spasms?
Have you ever had or have muscle fasciculations?
Do you suffer from asthma or sibilance?
Are you out of breath after a light effort like climbing stairs?
Do you often sigh?
Do you have palpitations or an irregular heartbeat?
Do you urinate often, especially at night?
Are you constipated?
Test conducted by Jean-Yves Dionne - Franchement santé
If you answered yes to some of these questions, it is likely that you are missing magnesium!
For more information, request an appointment for a nutritional consultation with our experts.
Cheers to your health!
Reference: *http://www.strengthsensei.com/carences-en-magnesium-maladies-chroniques/ **https://www.lanutrition.fr/bien-dans-sa-sante/les-complements-alimentaires/les-principaux-complements-alimentaires/les-complements-correcteurs-de-l-alimentation/le-magnesium/les-francais-manquent-de-magnesium ***https://www.atplab.com/fr/quel-est-le-mineral-que-tous-devraient-prendre-ou-presque/?c=243978f8b175 https://en.wikipedia.org/wiki/Magnesium#Biological_role http://www.strengthsensei.com/magnesium-que-prendre-que-laisser/ http://www.strengthsensei.com/21-raisons-pour-lesquelles-vous-avez-besoin-dun-bon-supplement-de-magnesium/