Magnesium
• Improves deep sleep
• Essential for energy production
• Recommended daily intake: 400mg
BENEFITS OF MAGNESIUM
Consuming magnesium will allow you to enjoy these benefits.
Magnesium helps the nervous system stay calm by limiting neuronal excitation and promoting relaxation .
A good level reduces reactivity to stress, while a deficiency amplifies it. Taken in sufficient quantities ( 300 to 500 mg ), it can therefore improve your stress levels and facilitate deep sleep.
The brain is a major consumer of magnesium .
This mineral provides vital functions for memory, concentration and cognition: it protects neurons from overwork, limits inflammation in nerve tissue and helps prevent brain fog or early memory loss.
Studies show that a high intake, compared to a low intake, is associated with a healthier brain , larger brain volume, and a reduced risk of cognitive decline with age.
Magnesium plays a vital role in energy production by activating ATP , your body's main source of energy.
It also helps muscles relax after exercise and reduces inflammation . A severe magnesium deficiency can cause cramps and leave you feeling drained, even after a good night's sleep.
Make sure you have sufficient intake to improve your endurance and reduce the feeling of effort, especially if you are physically active .
Magnesium helps your body to better use insulin , the hormone that regulates blood sugar.
It also participates in the transport of glucose into cells and limits excessively rapid variations in blood sugar.
In case of deficiency, this system functions less well, which can promote fatigue, cravings or unstable blood sugar .
Note : The benefits mentioned here depend on optimal intake. If your magnesium intake is already sufficient, supplementation will not necessarily provide any additional benefits.
THE IMPORTANCE OF MAGNESIUM
There's a good chance you're deficient in magnesium without even knowing it!
Modern, industrialized food depletes our diet of nutrients. In Europe and the United States, more than 50% of the population is estimated to have insufficient magnesium intake ( source ).
Magnesium is an essential mineral for the proper functioning of your body, involved in many vital processes: energy production, muscle and nerve function, regulation of blood sugar and blood pressure.
The recommended daily intake of total magnesium for the average adult is around 400mg (from food and/or supplementation).
FOODS RICH IN MAGNESIUM
| Food (100 g) | Magnesium (mg) |
|---|---|
| Roasted pumpkin seeds | 550 |
| Chia seeds | 392 |
| Dry-roasted almonds | 282 |
| Dry-roasted cashew nuts | 261 |
| Peanuts, roasted in oil | 222 |
| Peanut butter, smooth | 153 |
| Fortified cereals | 105 |
| Instant oat flakes | 103 |
| Cereals (grated wheat) | 102 |
| Boiled spinach | 92 |
| Wholemeal bread | 82 |
| Cooked black beans | 67 |
| Cooked edamame | 67 |
| Brown rice, cooked | 47 |
| Potato, with skin, cooked | 43 |
| Canned red kidney beans | 39 |
| Banana | 27 |
| Salmon, cooked | 31 |
FORMS AND USES
Magnesium is also available in supplement form to complement your diet.
There are two main families of magnesium: organic forms and inorganic forms.
Inorganic forms (oxide, chloride, sulfate, carbonate, marine…) deliver more elemental magnesium, but are very poorly assimilated.
Organic forms are much better absorbed and tolerated, even if they often contain less pure magnesium per dose.
These are generally the most recommended for supplementation:
Magnesium bisglycinate is a chelated form where magnesium is bound to two glycine molecules, which significantly improves its absorption and digestive tolerance. It is the most bioavailable form of magnesium.
It acts on your nervous system, promotes muscle relaxation and helps you get restful sleep.
Ideal if you are often stressed, anxious, or prone to cramps,
Magnesium citrate is a form where magnesium is bound to citric acid , which facilitates its absorption. It is often used to aid digestion, in cases of fatigue, or in cases of deficiency.
So it's a good choice if you want to boost your energy or if you're constipated (it has a laxative effect).
Magnesium malate is a form where magnesium is bound to malic acid , which is naturally present in fruits.
This is the preferred form if you lack energy or experience persistent fatigue because it supports ATP production, improves muscle recovery, and helps reduce exercise-related pain.
Magnesium taurinate combines magnesium with taurine , an amino acid essential for nervous and cardiovascular balance.
This combination promotes relaxation, supports the heart, and helps stabilize blood pressure.
This form, however, often results from industrial processing of taurine. Therefore, it is more beneficial to use a formula that combines magnesium and taurine separately.
See the synergies
Magnesium L-threonate is a patented form where magnesium is bound to L-threonic acid, a derivative of vitamin C.
It is the only one capable of effectively crossing the blood-brain barrier, acting directly on the brain.
If you are looking for a cognitive effect rather than a physical one, this form supports memory, concentration, and mental clarity.
Magnesium lactate is a gentle form where magnesium is bound to lactic acid , which is naturally present in the body.
Well absorbed and very well tolerated, it is suitable for sensitive people or those with a fragile digestive system.
It supports your muscle function, reduces mild fatigue and helps maintain a good electrolyte balance without irritating your gut.
Therefore, there are many forms, each with its own advantages depending on the need. They are often combined to best meet each situation.
| Main benefit | Forms of magnesium |
|---|---|
| Stress, relaxation and sleep | Bisglycinate, Taurinate |
| Muscle recovery | Bisglycinate, Malate, Lactate |
| Overall energy and vitality | Malate, Citrate, Lactate |
| Cognitive functions and concentration | L-threonate, Taurinate |
RECOMMENDED PRODUCTS
A selection of quality products chosen to optimize your health
Magnesium Bisglycinate + B6 + Taurine - Greenwhey
Magnesium Complex - Nutrimuscle
Magnesium Complex - Nutripure
Magnesium Threonate - Terravita
USAGE INSTRUCTIONS
Some tips to maximize the effects of magnesium
Dosage
For an average adult, the recommended daily dose of magnesium is around 400 mg per day (food + supplements).
If your diet is rich in sources of magnesium (nuts, almonds, spinach, beans, whole grains, dark chocolate, etc.), a more modest supplement (~100 to 200 mg) may be enough to meet your needs.
If your diet is low in vegetables and/or you show signs of deficiency, consider supplementing with 300 to 400 mg of elemental magnesium per day.
For certain specific profiles such as intensive athletes or people in periods of prolonged stress, some experts suggest increasing intake by 10 to 20% above the recommended dose ( source ).
This is mainly due to greater losses (sweat, oxidative stress).
The best way to know the correct dosage is to have a blood test .
This allows us to have a more precise view of your needs and to know if supplementation is really necessary and at what level.
When should you take it?
The timing will depend on the goal you are pursuing.
Take it in the evening , 30 to 60 minutes before bedtime. It helps relax your nervous system and muscles, and prepares your body for sleep.
By taking it 1 to 2 hours before training , you can reduce fatigue, prevent cramps and limit post-exercise inflammation.
However, you can also take it right after your workout , with your meal or snack, to relax your muscles and promote regeneration.
Or you can take half before and the other half after to benefit from both effects. Try different options and see what works best for you.
Take it in the morning if you want to benefit from a stabilizing effect on mood and energy.
Contrary to popular belief, magnesium does not necessarily make you drowsy; it helps you to better manage stress and feel more energetic.
Precautions for Use
-
Dosage :
Magnesium is generally well-tolerated at usual doses, but an excess can cause digestive problems such as nausea, abdominal cramps, or diarrhea. It is best to start with a moderate dose (~200 mg) and then increase it gradually. Adhere to the recommended daily intake (approximately 300 to 400 mg for an adult) and avoid prolonged overdose without medical supervision.
-
Laxative effect :
Some forms, such as citrate or oxide, can speed up intestinal transit. If you experience discomfort, opt for better-tolerated forms like bisglycinate or malate, and temporarily reduce the dose.
-
Drug interactions :
- Antibiotics (tetracyclines, quinolones) : magnesium can reduce their absorption.
- Thyroid medication (levothyroxine) : to be taken at a distance (2 to 3 hours).
- Diuretics or antihypertensives : can alter blood magnesium levels, requiring monitoring.
- Anticoagulants : caution with certain prolonged combinations.
- Antibiotics (tetracyclines, quinolones) : magnesium can reduce their absorption.
-
People at risk :
- Kidney failure : risk of magnesium accumulation in the blood.
- Elderly people or those undergoing chronic treatment : seek medical advice before supplementation.
- People suffering from digestive disorders : prefer gentler forms (bisglycinate, lactate).
- Kidney failure : risk of magnesium accumulation in the blood.
-
Pregnant woman :
Magnesium is often recommended during pregnancy, but the form and dosage must be validated by a healthcare professional to avoid any excess.
-
Consult a healthcare professional :
Before starting any supplementation, especially in the case of medical treatment, professional advice is needed to adjust the dosage and ensure safe use.
SYNERGIES
Here are some combinations to consider for even more effects.
A combination you'll often encounter. Vitamin B6 is said to enhance the effect of magnesium, particularly on anxiety .
It would help to better fix magnesium in cells, while supporting the production of GABA and serotonin , two key functions for relaxation and calming.
This synergy acts on deep relaxation and sleep quality .
Glycine is an inhibitory amino acid of the central nervous system: it slightly lowers body temperature, promoting sleep, and reduces excessive neuronal activity.
Combined with magnesium, it reduces muscle tension and promotes deep, restful sleep. This synergy is what you find in Magnesium bisglycinate.
Combined with magnesium, L-theanine , derived from green tea , amplifies its natural anxiolytic effects without causing drowsiness.
This combination helps reduce mental stress, promotes concentration, and prepares for natural sleep.
The synergy between magnesium and taurine acts deeply on the nervous system, the heart, and muscle cells. This is the combination you find in Magnesium Taurinate.
Together they improve nervous relaxation, regulate heart rate, and strengthen resistance to stress.
This combination is also useful for reducing palpitations, optimizing recovery, and preventing cramps.
FAQ
Frequently asked questions
Unexplained fatigue, increased stress, muscle cramps, palpitations, restless sleep, or irritability. If you experience several of these symptoms, appropriate supplementation may help restore your balance.
The benefits of magnesium
Ideally taken in the evening to promote relaxation and nervous system recovery. If your goal is performance or fatigue reduction, taking it in the morning is also effective.
Usage tips
No. Marine magnesium mainly contains magnesium oxide, which is poorly absorbed by the body. It is natural but less effective at correcting a true deficiency.
Learn more
Yes, if the dosage remains within the recommended intake ( 300–400 mg/day for an adult). The risk of excess is very low with well-tolerated forms such as bisglycinate or malate.
Precautions for use
Magnesium bisglycinate is the most easily absorbed and best tolerated form. It binds to glycine, an amino acid that facilitates its intestinal absorption and reduces digestive problems.
The different forms of magnesium