How to increase your daily magnesium intake?

Magnesium is an essential mineral involved in over 300 enzymatic reactions within the body. Yet, many people are magnesium deficient without even realizing it, due to poor diet, stress, or certain medical conditions.

Faced with symptoms of a deficiency such as persistent fatigue, muscle stiffness, or increased nervousness, it's legitimate to wonder how to quickly restore optimal magnesium levels. Which foods should you favor? What factors promote or hinder its absorption? Is supplementation necessary?

In this article, we review the most effective solutions to quickly increase your magnesium intake and optimize its assimilation by the body.

Why is magnesium essential for the body?

Magnesium plays a central role in many biological functions. It is involved in the production of ATP (adenosine triphosphate), the molecule that provides energy to cells [1]. It also participates in the transmission of nerve impulses and muscle relaxation, particularly through its action on calcium channels [2].

In addition, it acts in synergy with vitamin B6, which improves its absorption and optimizes its role in stress management and sleep quality [3]. A sufficient intake of magnesium therefore directly contributes to better stress management and restorative sleep.

On the cardiovascular level, magnesium regulates blood pressure , promotes the dilation of blood vessels and reduces the risk of heart rhythm disorders [4].

At the bone level, it plays an essential role in supporting calcium fixation and participating in the formation of the bone matrix. Magnesium deficiency is often correlated with a decrease in bone mineral density, thus increasing the risk of osteoporosis [5].

How do you know if you are deficient in magnesium?

Magnesium deficiency can manifest itself through various symptoms, sometimes subtle, that are not immediately attributed to a deficiency. Some of the most common signs include:

-       Chronic fatigue

-       Muscle disorders (cramps, spasms, involuntary contractions of the eyelids)

-       Increased irritability [6].

Other signs, such as increased sensitivity to stress, sleep disturbances and decreased concentration, may also indicate a magnesium deficiency. In more severe cases, heart palpitations and heart rhythm disturbances may occur, making rapid correction of the deficiency essential [7].

A blood test can be performed to confirm a deficiency, although since the majority of magnesium is stored in cells and bones, an analysis of dietary intake and symptoms is often more relevant to identify a deficiency [8].

How to increase your magnesium quickly?

Adopt a diet rich in magnesium

Supplementing with magnesium through diet is the first step to address a deficiency. Certain foods are particularly rich in magnesium and should be prioritized to maintain good magnesium levels.

The richest food sources of magnesium include:

• Nuts and seeds : almonds, cashew nuts, hazelnuts, pumpkin seeds [9].
• Green vegetables : spinach, chard, green beans, rich in chlorophyll, which contains magnesium [10].
• Whole grains : quinoa, oats, brown rice, buckwheat.
• Legumes : chickpeas, lentils, red beans.
• Dark chocolate (more than 70% cocoa), which is an important source of magnesium [11].
• Some mineral waters rich in magnesium, which allows for easy supplementation.

However, because modern diets are often depleted in magnesium due to food refining and depletion of agricultural soils, it may be difficult to meet requirements through food alone [12].

Reduce factors that promote magnesium elimination

Certain factors increase magnesium losses and must be taken into account to avoid persistent deficiency.

• Chronic stress : by increasing the production of cortisol, stress promotes the elimination of magnesium through urine [13].
• Excessive consumption of caffeine, alcohol and soda : these substances disrupt the absorption of magnesium and increase its excretion by the kidneys [14].
• A diet too rich in refined sugars : glucose promotes the elimination of magnesium, and hyperglycemic diets increase the need for this mineral [15].
• Prolonged use of certain medications : including diuretics, PPIs (proton pump inhibitors) and metformin, which reduce intestinal absorption of magnesium and accelerate its elimination [16].

Food supplements: an effective solution in the event of a proven magnesium deficiency

When diet alone is not enough to fill a deficiency, supplementation can be an effective alternative. However, not all forms of magnesium are equal in terms of absorption and digestive tolerance.

Magnesium bisglycinate is one of the best forms available today for optimal absorption. Its chelation with glycine gives it excellent bioavailability and facilitated assimilation by the body, while limiting the digestive side effects (bloating, diarrhea) often observed with other salts such as magnesium oxide [17].

To learn more about the different forms of magnesium and choose the most suitable one, read our dedicated article: Magnesium  : what shapes choose ? .

Conclusion

Rapidly increasing your magnesium levels relies on several complementary strategies: a diet rich in natural sources of magnesium, a reduction in factors that promote its elimination, and, in the event of a proven deficiency, appropriate supplementation.

Choosing the right dietary supplement plays a key role in the effectiveness of correcting a deficiency. Magnesium bisglycinate, with its high bioavailability and optimal digestive tolerance, represents an ideal solution for effective and long-lasting intake.

To ensure a stable daily intake and meet the body's increased needs, our magnesium bisglycinate supplement, enriched with vitamin B6 and zinc , is a perfectly adapted solution.

Bibliography

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