When should we take magnesium?

Magnesium is a mineral salt involved in over 300 reactions in the body, so its presence is essential.

When you eat a healthy, varied and rich diet, you don’t necessarily think you need to supplement yourself with magnesium. Indeed, magnesium is naturally found in many foods (bananas, chocolate, oilseeds, etc.).

However, external factors can increase our need for magnesium, for example during periods of stress when the body can consume up to 600mg of magnesium per day. This is well above the recommended daily allowance as part of a healthy and varied diet. It is then necessary to increase its magnesium intake under penalty of creating a deficiency.

How do you recognize a magnesium deficiency and when do you need a magnesium supplement?

Magnesium deficiency: physical symptoms

Why take magnesium?

Magnesium deficiency can be explained in several ways. One of the first: even though we eat a balanced diet, today’s soils are depleted and food provides us with fewer nutrients . Likewise, nowadays, foods rich in magnesium (seafood, small fish) are not consumed as much as they used to be.

Stress can also cause magnesium deficiency. In fact, stress secretes an excessively large dose of noradrenaline, thus producing muscle contractions and an excess of calcium molecules. As a result, magnesium is flushed out of the cells where it is located and exits into the blood, then eliminated by the kidneys. With less magnesium, the person already stressed is even more because the excess of fatigue makes him less able to face the hazards to come .

You will understand, our intense and stressful lifestyles require increased needs for magnesium, hence the importance of maintaining a good level of magnesium in our body.

But how do you know when you are low on magnesium?

To check the level of magnesium in the body, a doctor may order a blood test. However, magnesium deficiency can be felt physically . It is characterized by signs that do not deceive such as:

• fatigue and / or difficulty falling asleep,
• nervousness,
• irritability,
• spontaneous tremors of the lips, cheek or eyelids,
• numbness or tingling in the extremities,
• muscle cramps (including the famous nocturnal calf cramp),
• cardiac arrhythmia
• stress

Magnesium: what dose per day?

If you are a regular athlete or in a period of fatigue or intense stress , it is worth supplementing yourself with magnesium. Be careful to choose your magnesium first and foremost. At Nutripure, we recommend 2 capsules of magnesium bisglycinate which is a highly bioavailable and highly concentrated form of magnesium. they are to be taken daily.

For active people, in times of stress or tired by the change of season (especially the arrival of winter), a treatment of 2 capsules per day for 6 weeks to 3 months is recommended .

For regular athletes, their need for magnesium is greater, it is recommended to consume 2 capsules daily, year round. Magnesium contributes to good bones, has a key role in muscle contraction and relaxation: it improves endurance and reduces the risk of muscle cramps, spasms and tetany.

It is possible to take magnesium for cardiovascular prevention, studies showing positive effects in this direction when taken regularly. Note that vitamin D allows better intestinal absorption of magnesium.

When to take magnesium: morning or evening?

Magnesium Taurine B6 is a muscle and cell relaxant , therefore, it will not act as a stimulant. It is best to take it with a meal: either in 2 doses at noon and in the evening, or in a single dose in the evening.

Do not ignore a dose in the evening: the magnesium will work by soothing nervous tension , your fall asleep should be better.