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Magnesium (Mg) is a mineral salt essential to the proper functioning of the human body. It is involved in many biochemical processes and intracellular enzymatic reactions.
When to take Magnesium?What are its benefits? What form is appropriate? How long for a cure? So many questions that you may ask yourself about this mineral, which we answer in this blog article.
Magnesium in the body
A good half of the Magnesium found in the body is contained in the bones or bound to proteins . It is then uncharged. The rest of the magnesium carries an electrical charge and is found circulating in body fluids, particularly in the blood, which contains very little of it. Magnesium is linked to the metabolism of Calcium, but also to that of Potassium.
Magnesium is provided by our diet
For both children and adults, it is recommended to consume about 6 mg of Magnesium per kilo daily. Of course, certain stages of life require a higher consumption of Magnesium, such as pregnancy, which is about 400 mg for an adult woman weighing 60 kilos. Athletes also have an increased need for magnesium, which can range from 10 to 20% depending on the intensity of the effort.
You may be wondering when to take magnesium, but did you know that you can consume it during your daily meals to meet your body’s needs? It is also possible to favor certain foods if you need magnesium.
Indeed, Magnesium is naturally found in food , particularly in cocoa, in algae, in seafood (oysters, periwinkles, whelks, mussels, etc.), wheat germ, sunflower and sesame seeds, almonds, cashew nuts, walnuts and pecan nuts, and even chestnuts.
There is no point in consuming these foods in excess, as the body has a limited capacity to absorb magnesium.
When to take Magnesium? Do you need it?
First of all, it is possible to measure your blood level during tests. The normal level of magnesium in the blood should be between 0.75 and 0.90 mmol/l. However, as seen previously, the blood contains very little circulating magnesium and does not fully reflect the body’s actual stock.
We advise you to contact your doctor to have a health check-up and to have the necessary tests prescribed.
Magnesiumcan also be taken before a period of great physical and/or psychological stress, such as exams or before a sporting effort for example. At these times, the body can consume up to 600 mg of magnesium daily.
Once you know when to take magnesium, you need to think carefully about the nature and form of magnesium that is appropriate. If you are considering supplementation, it is obviously always better to turn to natural food supplements. These are often better absorbed, better tolerated and more respectful of the body.
You will quickly realize that there are many forms of magnesium salts among food supplements, which are not all of the same quality and effectiveness. To choose the best form of Magnesium, you must pay attention to the Magnesium content , the bioavailability (i.e. the magnesium actually assimilated) and the disadvantages of the different forms. It does not matter if the salts are in liquid form, in ampoules, tablets or capsules, as long as the chosen Magnesium salt has all the qualities that guarantee good effectiveness.
The best form of magnesium is Magnesium Bisglycinate. The latter has a very high bioavailability, a high absorption rate and a very good digestive tolerance. In addition, it contains 16% of elemental Magnesium, which is the highest concentration for forms of Magnesium with a very high bioavailability.
Magnesium Citrate is similar to Bisglycinate in terms of magnesium content and bioavailability.
Among the forms that also have good bioavailability, we find magnesium aspartate and lactate . Aspartate is a neuro-exciter and contains only about 8% elemental magnesium. Lactate, the most sold form, is nothing other than lactic acid. These are therefore two less recommended forms.
Magnesium Chloride has some appreciable, but little-recognized, virtues. It is also acidifying. Very inexpensive, it is used more for its virtues in a very short treatment, than for a magnesium deficiency.
Magnesium oxide, hydroxide and carbonate are forms that contain high levels of elemental Magnesium, but have low bioavailability.
To prevent the loss of Magnesium during passage through the digestive system, there are nowTranscutaneous Magnesium Oil. This form allows Magnesium to be brought to the body, simply by passing through the skin , a very good absorption organ. The form of Magnesium salt found in oil is generally Magnesium Chloride.
The question of taking magnesium in the morning or in the evening comes up very often when we have to take supplements.