Magnesium

It is very likely that yes, you may need to supplement.

According to the SU.VI.MAX study, 77% of women have insufficient magnesium intake. 

Magnesium deficiency is partly due to the fact that the soils used for agriculture are increasingly depleted of essential minerals. Changes in farming practices have reduced the mineral content of food. For example, modern wheat is most commonly a semi-dwarf variety, which produces higher yields but has a magnesium content 20 to 27% lower than the long-straw wheat grown before 1968. Over the past 60 years, the magnesium content of fruit and vegetables has fallen by 20 to 30%. The Western diet contains more refined grains and processed foods. It is estimated that 80 to 90% of magnesium is lost during food processing.

Magnesium status is strongly associated with stress levels. A stressful situation promotes the excretion of magnesium. Stress can therefore lead to magnesium deficiency (our body uses up all its magnesium when we are stressed), and this state of deficiency in turn promotes stress, creating a vicious cycle.

Digestive disorders, genetics and other factors can all have an impact on magnesium levels in the body. 

Vitamin D deficiency. All the enzymes that metabolise vitamin D appear to require magnesium, which acts as a cofactor in enzymatic reactions in the liver and kidneys. A deficiency in either of these nutrients has been associated with various disorders. It is therefore essential to ensure adequate intake of the recommended amount of vitamin D in order to benefit fully from the effects of magnesium. Our vitamin D pregnancy helps to meet your needs, whilst being adaptable to each woman thanks to its drops format. 

Vitamin B6 and zinc also play a role in magnesium absorption, so it is important to ensure good intake of vitamin B6 and zinc.

Studies show that the best forms of magnesium for supplementation are: magnesium bisglycinate or glycerophosphate — these are the forms with the best absorption by the body and the best tolerated. Magnesium oxide (so-called "natural" marine magnesium) has low bioavailability and laxative effects; citrate and malate forms also have more or less mild laxative effects. 

Please note that most magnesium bisglycinate food supplements typically contain a blend of oxide and bisglycinate, for cost and magnesium content reasons, which means the supplement will be less well absorbed by the body. It is better to choose a supplement with 100% magnesium bisglycinate at a lower dose than a more concentrated blend.

Also pay attention to its pregnancy food supplement, post-partum food supplement or breastfeeding food supplement multivitamins that contain magnesium! They include a very low dose, often in a poor form. It is worth checking carefully so you can supplement additionally if needed. 

To support the normal functioning of the body, the reference intake for magnesium is 375 mg/day. 

Magnesium is stored transiently to meet immediate needs, but not for the long term.

The best approach is therefore to consume small, regular amounts of magnesium throughout the day, through meals, and by splitting your supplement intake. 

Regarding dosage, a supplement intake of 200 to 300 mg is recommended depending on your diet, spread across 2 to 3 capsules per day (morning, midday, evening). 

Choose a food supplement based on magnesium bisglycinate or magnesium glycerophosphate — these are the best-absorbed forms according to studies. Avoid food supplements containing magnesium oxide, marine magnesium, natural magnesium, etc., which are poorly absorbed and can cause digestive side effects.

Magnesium can be found in many foods — here is a list of the main ones:

• Various seeds: pumpkin (592 mg/100g), flax (372 mg/100g), sunflower (364 mg/100g), toasted sesame (348 mg/100g) and chia (335 mg/100g).
• Nuts and oilseeds: Brazil nuts (367 mg/100g), almonds (232 mg/100g), cashews (223 mg/100g), peanuts (193 mg/100g) and hazelnuts (173 mg/100g).
• Wholegrains, for example oat flakes (148 mg/100g) and cooked quinoa (64 mg/100g).
• Green vegetables including spinach (53 mg/100g), kale (39 mg/100g) and garden peas (31 mg/100g).
• The richest mineral waters contain an average of 100 mg of magnesium per litre.
• And chocolate! With unsweetened cocoa powder (500 mg/100g) and dark chocolate bars with no added sugar (152 mg/100g).