Benefits of magnesium

It is involved in hundreds of reactions in the body, from energy metabolism to the functioning of the nervous system and muscles. The body cannot produce it on its own: intake therefore comes from diet, and sometimes from a supplement. Magnesium requirements can increase at certain stages of life, such as pregnancy, breastfeeding or the postpartum period, when the body is under considerable demand. Meeting your daily magnesium intake thus contributes to overall balance, at every stage of motherhood.

In its natural form, magnesium is found in many foods, with highly variable levels. The richest sources are seeds, such as pumpkin seeds, nuts like almonds and cashews, dark chocolate, wholegrains such as buckwheat or oats, as well as legumes and green vegetables. Some mineral waters also provide it. Its absorption depends on the food matrix, cooking and refining, which depletes grains. In practice, meeting your needs through diet alone can sometimes be difficult, especially during the more demanding periods of motherhood.

Indicative values from the Ciqual table (ANSES). 

As a reference, the nutritional reference value for magnesium is 375 mg per day, and a 30 g handful of almonds provides around 80 mg.

• Pumpkin seeds: around 500 mg per 100 g
• Almonds: around 270 mg per 100 g
• Cashews: around 250 mg per 100 g
• Buckwheat: around 230 mg per 100 g
• Dark chocolate (70% cocoa): around 200 mg per 100 g
• Oats: around 140 mg per 100 g

As a supplement, when diet is not enough, a supplement can help maintain a regular magnesium intake. Not all forms are equal in terms of absorption and tolerance: the magnesium bisglycinate, a chelated form known for being gentle, the magnesium glycerophosphate, found in our snacks, or the magnesium citrate, a soluble form that is well absorbed, each have their advantages. Other forms exist, such as marine magnesium or magnesium oxide, which are sometimes less well tolerated. The choice depends mainly on your digestive tolerance and personal preferences. You can find them all in our magnesium supplements.

Magnesium intake, requirements and deficiency

The nutritional reference value is 375 mg of elemental magnesium per day. Requirements may be higher during pregnancy or breastfeeding. Insufficient intake, sometimes referred to as magnesium deficiency or low magnesium (hypomagnesaemia), can be difficult to assess on your own, as the signs are not specific. Several studies highlight that a proportion of the population does not reach the recommended intake, which is why a varied diet, supplemented where needed, is important.

When diet is not enough, food supplements offer different magnesium salts, in capsules, tablets or powder form. Their bioavailability varies from one form to another. Spreading intake throughout the day and good digestive tolerance often matter more than the quantity shown on the label alone. For your health, it is best to choose a form suited to your situation and tolerance.