Foods rich in magnesium

Magnesium is often referred to as a trace element, but it is actually a mineral that iskey to over 300 biochemical reactions in our bodies.

Although essential to our health, magnesium is not manufactured by the human body and must be supplied through our diet.

Most of our body's magnesium is stored in the bones (50% of our magnesium reserves). It is necessary for bone formation, healthy teeth and the proper functioning of the nervous and muscular systems. Magnesium is involved in the metabolism of potassium and above all calcium. One of magnesium's main roles is to balance our calcium uptake by helping to fix calcium in the bones.

Who hasn't justified munching on squares of dark chocolate, citing a lack of magnesium? Nutritionally speaking, this is an entirely fair justification, as cocoa is in fact a food that contains magnesium.

The best sources of magnesium are to be found in the food we eat every day, and it is possible to prevent a deficiency by choosing foods that contain magnesium in an appropriate proportion.

Our bodies absorb only 30% of the magnesium contained in food. So, to avoid deficiencies, remember to opt for a variety of food containing magnesium and choose food with a high magnesium content every day.

Are you worried about magnesium deficiency or do you want to avoid it? Are you looking for a balanced diet that's healthy, anti-stress and rich in essential nutrients and vitamins? A simple tip is to make colourful rainbow plates with raw and cooked vegetables, wholegrain cereals, pulses and seeds.

An example of a colourful plate rich in magnesium, iron and vitamins: pan-fried spinach, cooked green lentils, a little cooked wholegrain cereal of your choice (e.g. buckwheat, millet, spelt), some pumpkin seeds and one or two Brazil nuts, raw beetroot and raw carrots with a little sesame puree sauce (tahini) and lemon juice!

Reduce your intake of refined products (e.g. white flour, white bread, pasta, cream and butter) and ready-made processed foods, which are poor in nutrients and won't provide you with enough vitamins, trace elements and essential minerals, including magnesium.

Excessive consumption of alcohol, tea, coffee and calcium-rich foods prevents magnesium from being properly assimilated in the intestine.

There is a wide range of mineral waters that are rich in magnesium, but naturopaths don't necessarily recommend them. Why not? Because several naturopathic movements believe that water is not designed to provide us with trace elements, but to hydrate our cells and eliminate waste.

These waters may help people lacking minerals because they don't eat enough fruit and vegetables, but it's better to do the opposite and to opt for a diet rich in sources of magnesium and drink pure, demineralised water.

First of all, if you are magnesium deficient, you may experience intense fatigue, mood disorders, anxiety and numerous physical symptoms that can be distressing (such as palpitations) or that are difficult to cope with on a daily basis (insomnia, muscle cramps).

At a physiological level, magnesium deficiency generates an imbalance that disrupts the body's essential functions.

A significant magnesium deficiency causes an excess of calcium to enter the cells, leading to muscle cramps, fibromyalgia, vasoconstriction, headaches and anxiety.

Magnesium helps to bind calcium in the bones. A lack of magnesium can cause calcium to separate from the bone, leading to calcification, particularly in the elderly. This calcium can also migrate into the arteries, leading to calcifying atherosclerosis, or into the kidneys, causing kidney stones.

If the magnesium deficiency is significant, you may develop hypomagnesaemia, which causes nausea, cramps, vomiting, loss of appetite, muscle spasms and tremors.

In Europe, the nutritional reference value (NRV) for an adult is set at 375 mg for magnesium. Part of these magnesium requirements is provided by our daily diet.

However, magnesium requirements vary from one person to another depending on age (the needs will be different for a teenager or an elderly person), level of physical activity, stress and eating habits. Requirements are higher for athletes and during pregnancy in particular, but they are also increased during periods of stress. Certain drugs, such as proton pump inhibitors or anti-diabetics, can also affect magnesium uptake.

When magnesium intake from food is inadequate, a course of marine magnesium can be a useful way of quickly replenishing magnesium reserves and regaining energy during periods of temporary fatigue.

In France, regulations set the maximum magnesium content of a food supplement at 300 mg per day, which corresponds to 80% of the NRV (nutritional reference value).

The right dose: 1 to 3 capsules a day to cover the most commonly recommended daily intake of magnesium. Take with meals for better absorption.

Recommended duration of treatment: For maximum effectiveness, we recommend a course of treatment lasting between 40 days and 3 months. A 120-capsule pot of triple magnesium covers a 40-day course of treatment, taking 3 capsules a day.

Magnesium and pregnancy: There are no known contraindications to taking this triple magnesium food supplement during pregnancy or while breastfeeding. However, pregnant or breastfeeding women are advised to seek the advice of a healthcare professional before taking any food supplements.