Why do you need a magnesium cure?
The magnesium cure (Mg) is not a diet but a nutritional cure to provide magnesium to the body. As a trace element essential for the proper functioning of the body, magnesium participates in several hundred metabolic reactions. This mineral plays a role in particular in:
- energy production;
- protein synthesis;
- nervous transmission;
- muscle relaxation;
- regulation of heart rate;
- bone health;
- the body’s defences.
A magnesium intake is all the more essential as it cannot be synthesized within the body. For adults, the Recommended Dietary Allowance (RDA) for magnesium is 6 mg/kg /day, which is equivalent to 360 mg/day for a 60 kg person and 420 mg/day for a 70 kg person.
In 1997, the SU.VI.MAX study showed that more than 70% of the French population would have intakes below the recommendations. This lack of magnesium can be caused by certain diseases but is mainly due to current lifestyles. This deficit can be explained by a low magnesium diet but also by other factors such as stress. Indeed, magnesium is known to be the ultimate anti-stress mineral. Thanks to different mechanisms of action, it intervenes to soothe the body and relieve the symptoms of stress.
When to do a magnesium cure?
A magnesium cure is recommended for:
- to compensate for a magnesium deficit;
- to treat a magnesium deficiency.
To detect a lack of magnesium, the blood level can be measured. However, this blood test does not give a complete balance of magnesium in the body because this mineral is mainly present in the cells. To refine this result, it is possible to measure the level of other minerals, such as calcium, potassium and sodium, with which magnesium acts.
To identify a magnesium deficiency or lack, characteristic signs can alert. The first symptoms of magnesium deficiency are usually:
- a nervousness;
- a feeling of fatigue;
- muscle weakness;
- a loss of appetite;
If the deficit worsens, a magnesium deficiency can manifest itself by:
- muscle cramps;
- a cardiac arrhythmia.
How to do a magnesium cure?
The main principles of magnesium cure
A magnesium cure can be based on:
- a diet rich in magnesium, with a preference for certain foods;
- magnesium supplementation, using different forms of magnesium packaged in capsules.
Foods to choose for a magnesium cure
For an optimal magnesium supply, it is advisable to prefer a homemade cuisine based on fresh products. It is also advisable to use whole grains. Indeed, food processing tends to significantly reduce the magnesium content of products. To make the right choice, it is recommended to consult the nutritional composition table before purchasing a product.
The main food sources of magnesium include:
- dried or dehydrated seaweed such as sea lettuce (2780 mg / 100g), sea beans (1620mg / 100g) or wakame (1110mg / 100g);
- whole grains such as rice bran (781 mg / 100g), wheat bran (546 mg / 100g), or wholegrain bread (56 mg / 100g);
- nuts and oil seeds such as flax (372 mg / 100g), Brazil nuts (367 mg / 100g), sesame (324 mg / 100g);
- legumes such as white beans (60 mg / 100g after cooking), or lentils (35 mg / 100g after cooking);
- some fresh fruits and vegetables such as spinach (53 mg / 100g after cooking), or artichokes (44 mg / 100g after cooking);
- certain spices and dried herbs such as basil (711 mg / 100g), or cumin (366 mg / 100g);
- cocoa, particularly when it is offered in dark chocolate with a minimum of 70% cocoa (178 mg / 100g),
- shellfish and some fish such as whelks (144 mg / 100g after cooking), or oysters (98 mg / 100g);
- mineral waters.
Note: The values given above are from the Ciqual table (ANSES).
Foods to avoid during a magnesium cure
During a magnesium cure, it is recommended to limit the consumption of coffee, tea and alcohol. These products alter the absorption of magnesium in the digestive tract.
The different forms of magnesium in supplementation
To compensate for a magnesium deficit or deficiency, food supplements and medicines have been developed. These are formulated from different magnesium salts:
- inorganic magnesium salts such as oxide, hydroxide and magnesium chloride, which are found in particular in marine magnesium-based food supplements;
- organic salts such as gluconate, lactate, aspartate and magnesium citrate;
- organic salt complexes such as magnesium bisglycinate;
What are the benefits of a magnesium cure?
A magnesium cure makes it possible to compensate for a magnesium deficit or deficiency. By recharging the body’s magnesium reserves, this cure helps to fight certain disorders such as stress, anxiety, irritability and fatigue.
What is the ideal duration of a magnesium cure?
Like any nutritional cure, a magnesium cure does not have to be permanent. The duration of a magnesium cure is generally between 1 and 3 months. In case of doubt, it is advisable to seek medical advice.
What are the precautions for use?
A healthy and balanced diet
While magnesium is an essential mineral, other nutrients essential for the body’s proper functioning should not be neglected. To perform some of its functions, magnesium must also be in balance with other minerals such as calcium and potassium.
The choice of magnesium supplements
There are many magnesium supplements available for sale. Nevertheless, not all of them are equal. To make the right choice, it is particularly important to be vigilant about the magnesium content of the product.
Contraindications of food supplements
Magnesium dietary supplements are not recommended in cases of kidney failure and when taking certain drugs. In case of doubt, it is recommended to seek medical advice before starting a magnesium cure.
The risk of magnesium overdose
Although it is rare, an overdose of magnesium can cause side effects. Usually caused by taking supplements or medications containing magnesium, excess magnesium (hypermagnesemia) can cause diarrhea, vomiting and a drop in blood pressure (hypotension). In the most severe cases, magnesium overdose can cause cardiovascular and renal disorders.