{"id":385,"date":"2026-06-02T14:18:00","date_gmt":"2026-06-02T13:18:00","guid":{"rendered":"https:\/\/dev-prestashop-2b2cd056cbc0.prestashop.sh\/blog\/?p=385"},"modified":"2026-06-30T09:46:28","modified_gmt":"2026-06-30T08:46:28","slug":"manque-magnesium-symptomes-solutions","status":"publish","type":"post","link":"https:\/\/www.nutrixeal.fr\/expertise\/manque-magnesium-symptomes-solutions\/","title":{"rendered":"Quels sont les signes d&rsquo;un manque de magn\u00e9sium et comment combler le d\u00e9ficit&nbsp;?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Le manque de magn\u00e9sium concerne une large part de la population fran\u00e7aise. Ce min\u00e9ral participe \u00e0 plus de 300 r\u00e9actions enzymatiques dans le corps. Lorsque les apports deviennent insuffisants, des signaux apparaissent&nbsp;: fatigue, crampes, irritabilit\u00e9, troubles du sommeil. Identifier ces signes t\u00f4t vous permet d&rsquo;agir efficacement pour r\u00e9\u00e9quilibrer votre organisme.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--summary panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\">\r\n            <path d=\"M3.5 10C3.5 6.22876 3.5 4.34315 4.7448 3.17157C5.98959 2 7.99306 2 12 2H12.7727C16.0339 2 17.6645 2 18.7969 2.79784C19.1214 3.02643 19.4094 3.29752 19.6523 3.60289C20.5 4.66867 20.5 6.20336 20.5 9.27273V11.8182C20.5 14.7814 20.5 16.2629 20.0311 17.4462C19.2772 19.3486 17.6829 20.8491 15.6616 21.5586C14.4044 22 12.8302 22 9.68182 22C7.88275 22 6.98322 22 6.26478 21.7478C5.10979 21.3424 4.19875 20.4849 3.76796 19.3979C3.5 18.7217 3.5 17.8751 3.5 16.1818V10Z\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M20.5 12C20.5 13.8409 19.0076 15.3333 17.1667 15.3333C16.5009 15.3333 15.716 15.2167 15.0686 15.3901C14.4935 15.5442 14.0442 15.9935 13.8901 16.5686C13.7167 17.216 13.8333 18.0009 13.8333 18.6667C13.8333 20.5076 12.3409 22 10.5 22\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 7H15\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 11H11\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        En r\u00e9sum\u00e9      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<ul class=\"wp-block-list\">\n<li><strong>R\u00f4le du magn\u00e9sium<\/strong>&nbsp;: Le magn\u00e9sium est essentiel au fonctionnement nerveux, musculaire et \u00e9nerg\u00e9tique. Un apport quotidien est indispensable pour \u00e9viter un d\u00e9ficit progressif.<\/li>\n\n\n\n<li><strong>Sympt\u00f4mes du manque<\/strong>&nbsp;: Fatigue, irritabilit\u00e9, stress, crampes, tremblements et troubles du sommeil sont les signes les plus fr\u00e9quents \u00e0 surveiller.<\/li>\n\n\n\n<li><strong>Causes principales<\/strong>&nbsp;: Alimentation pauvre, stress chronique, sport intensif, alcool et certains m\u00e9dicaments favorisent les pertes en magn\u00e9sium.<\/li>\n\n\n\n<li><strong>Risques \u00e0 long terme<\/strong>&nbsp;: Un d\u00e9ficit prolong\u00e9 peut perturber le sommeil, le c\u0153ur et augmenter certains risques m\u00e9taboliques.<\/li>\n\n\n\n<li><strong>Solutions efficaces<\/strong>&nbsp;: Alimentation riche, eaux min\u00e9rales, hygi\u00e8ne de vie adapt\u00e9e et suppl\u00e9mentation cibl\u00e9e permettent de corriger le d\u00e9ficit.<\/li>\n<\/ul>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-8d8eb553\"><h2 class=\"uagb-heading-text\"><strong>Qu&rsquo;est-ce que le magn\u00e9sium et pourquoi est-il si essentiel&nbsp;?<\/strong><\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le<a href=\"https:\/\/www.nutrixeal.fr\/66-magnesium\"> magn\u00e9sium<\/a> est un min\u00e9ral essentiel que le corps ne fabrique pas. Un adulte en contient environ 25 g, principalement r\u00e9partis dans les os (50 \u00e0 60 %) et les muscles (25 %).<sup>[1]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ce min\u00e9ral participe \u00e0 plus de 300 r\u00e9actions enzymatiques. Le magn\u00e9sium contribue \u00e0 un m\u00e9tabolisme \u00e9nerg\u00e9tique normal, au fonctionnement normal du syst\u00e8me nerveux et \u00e0 des fonctions psychologiques normales.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;apport doit \u00eatre quotidien. Le corps puise dans ses r\u00e9serves d\u00e8s que l&rsquo;apport alimentaire diminue, ce qui peut provoquer un d\u00e9ficit progressif.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-025a6534\"><h2 class=\"uagb-heading-text\"><strong>Quels sont les sympt\u00f4mes d&rsquo;un manque de magn\u00e9sium&nbsp;?<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-42b68c11\"><h3 class=\"uagb-heading-text\"><strong>Sympt\u00f4mes neurologiques et psychologiques (fatigue, irritabilit\u00e9, stress)<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le magn\u00e9sium contribue \u00e0 des fonctions psychologiques normales et \u00e0 r\u00e9duire la fatigue.<sup>[2]<\/sup> Lorsque les apports baissent, plusieurs signes peuvent appara\u00eetre&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Une fatigue persistante au r\u00e9veil et en journ\u00e9e<\/li>\n\n\n\n<li>Une irritabilit\u00e9 inhabituelle face aux \u00e9v\u00e9nements du quotidien<\/li>\n\n\n\n<li>Une sensibilit\u00e9 accrue au stress<\/li>\n\n\n\n<li>Une anxi\u00e9t\u00e9 diffuse, parfois associ\u00e9e \u00e0 des difficult\u00e9s de concentration<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ces signes neurologiques sont souvent banalis\u00e9s. Ils r\u00e9sultent du r\u00f4le du magn\u00e9sium dans la modulation de l&rsquo;activit\u00e9 du syst\u00e8me nerveux central. Un apport r\u00e9gulier aide \u00e0 maintenir un \u00e9quilibre nerveux satisfaisant.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-db0079db\"><h3 class=\"uagb-heading-text\"><strong>Sympt\u00f4mes neuromusculaires (crampes, tremblements, contractures)<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le magn\u00e9sium contribue au maintien d&rsquo;une fonction musculaire normale.<sup>[2]<\/sup> Les manifestations musculaires figurent parmi les signaux les plus parlants d&rsquo;un d\u00e9ficit en magn\u00e9sium.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vous pouvez observer plusieurs manifestations&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Des crampes nocturnes, notamment au niveau des mollets<\/li>\n\n\n\n<li>Des contractures musculaires douloureuses apr\u00e8s l&rsquo;effort<\/li>\n\n\n\n<li>Des tremblements l\u00e9gers des paupi\u00e8res (fasciculations)<\/li>\n\n\n\n<li>Des fourmillements dans les extr\u00e9mit\u00e9s<\/li>\n\n\n\n<li>Une sensation de raideur musculaire<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ces troubles musculaires touchent particuli\u00e8rement les sportifs et les personnes soumises \u00e0 des efforts physiques r\u00e9p\u00e9t\u00e9s.<sup>[3]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-e668bdbf\"><h3 class=\"uagb-heading-text\"><strong>Autres signes \u00e0 ne pas ignorer (troubles du sommeil, maux de t\u00eate, palpitations)<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">D&rsquo;autres sympt\u00f4mes m\u00e9ritent votre attention. Les troubles du sommeil se manifestent par des difficult\u00e9s d&rsquo;endormissement, des r\u00e9veils nocturnes ou un sommeil non r\u00e9parateur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les maux de t\u00eate r\u00e9currents, les palpitations et un rythme cardiaque irr\u00e9gulier constituent aussi des signaux possibles.<sup>[4]<\/sup> Certaines personnes d\u00e9crivent \u00e9galement&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Des vertiges occasionnels<\/li>\n\n\n\n<li>Une perte d&rsquo;app\u00e9tit<\/li>\n\n\n\n<li>Des naus\u00e9es l\u00e9g\u00e8res<\/li>\n\n\n\n<li>Une sensation d&rsquo;oppression thoracique<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Si ces signes persistent, parlez-en \u00e0 votre m\u00e9decin. Ils peuvent avoir d&rsquo;autres origines qu&rsquo;il convient d&rsquo;\u00e9carter avant d&rsquo;envisager une suppl\u00e9mentation.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">Les sympt\u00f4mes d&rsquo;un manque de magn\u00e9sium sont souvent discrets et apparaissent progressivement. Ils peuvent ressembler \u00e0 un simple coup de fatigue passager. Plusieurs \u00e9tudes fran\u00e7aises (SU.VI.MAX, INCA 3) montrent qu&rsquo;environ 70 % des adultes ont des apports inf\u00e9rieurs aux recommandations sans en avoir conscience.<sup>[5]<\/sup><\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-b3976d4a\"><h2 class=\"uagb-heading-text\"><strong>Quels sont les causes fr\u00e9quentes d&rsquo;une carence en magn\u00e9sium&nbsp;?<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5d2386cb\"><h3 class=\"uagb-heading-text\"><strong>L&rsquo;alimentation&nbsp;: un apport insuffisant ou une mauvaise absorption<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une alimentation d\u00e9s\u00e9quilibr\u00e9e repr\u00e9sente la premi\u00e8re cause d&rsquo;un d\u00e9ficit en magn\u00e9sium. Les produits ultra-transform\u00e9s, le raffinage des c\u00e9r\u00e9ales et la pauvret\u00e9 des sols agricoles r\u00e9duisent la teneur en magn\u00e9sium des aliments consomm\u00e9s au quotidien.<sup>[5]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plusieurs facteurs limitent aussi l&rsquo;absorption intestinale&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Une consommation excessive de caf\u00e9, th\u00e9 ou sodas<\/li>\n\n\n\n<li>Un exc\u00e8s de sucre et de produits raffin\u00e9s<\/li>\n\n\n\n<li>Des apports \u00e9lev\u00e9s en phosphates ou en calcium au m\u00eame repas<\/li>\n\n\n\n<li>Des troubles digestifs chroniques (maladie c\u0153liaque, maladie de Crohn)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Privil\u00e9gier les aliments bruts, les l\u00e9gumes verts et les c\u00e9r\u00e9ales compl\u00e8tes permet de couvrir une bonne partie des besoins.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0d68d1ac\"><h3 class=\"uagb-heading-text\"><strong>Le stress chronique et les besoins accrus en magn\u00e9sium<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le stress et le magn\u00e9sium entretiennent une relation \u00e0 double sens. Lors d&rsquo;un \u00e9pisode de stress, l&rsquo;organisme lib\u00e8re du cortisol et de l&rsquo;adr\u00e9naline. Ces hormones favorisent l&rsquo;\u00e9limination urinaire du magn\u00e9sium.<sup>[6]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un cercle vicieux s&rsquo;installe alors&nbsp;: moins le corps dispose de magn\u00e9sium, plus la sensibilit\u00e9 au stress augmente, et plus les pertes urinaires s&rsquo;accentuent. Les p\u00e9riodes de stress prolong\u00e9 (charge de travail, examens, deuil) augmentent ainsi les besoins quotidiens.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Veiller \u00e0 ses apports devient particuli\u00e8rement important durant ces phases. L&rsquo;alimentation doit \u00eatre adapt\u00e9e et, si besoin, soutenue par une suppl\u00e9mentation cibl\u00e9e.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-fbd830f1\"><h3 class=\"uagb-heading-text\"><strong>Les facteurs li\u00e9s au mode de vie (sport intensif, alcool, certains m\u00e9dicaments)<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Plusieurs habitudes du quotidien peuvent accro\u00eetre les pertes en magn\u00e9sium&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Le sport intensif&nbsp;: la transpiration et l&rsquo;effort musculaire augmentent les besoins de 10 \u00e0 20 %<sup>[7]<\/sup><\/li>\n\n\n\n<li>La consommation r\u00e9guli\u00e8re d&rsquo;alcool, qui r\u00e9duit l&rsquo;absorption intestinale et augmente l&rsquo;excr\u00e9tion r\u00e9nale<\/li>\n\n\n\n<li>Certains m\u00e9dicaments comme les diur\u00e9tiques, les inhibiteurs de la pompe \u00e0 protons (IPP), la pilule contraceptive ou certains antibiotiques<sup>[8]<\/sup><\/li>\n\n\n\n<li>Le tabagisme et la consommation excessive de caf\u00e9ine<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Si vous \u00eates concern\u00e9 par l&rsquo;un de ces facteurs, surveillez vos apports alimentaires avec attention.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f1c530d2\"><h3 class=\"uagb-heading-text\"><strong>Les situations particuli\u00e8res (\u00e2ge, grossesse, maladies chroniques)<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Certaines p\u00e9riodes de la vie augmentent naturellement les besoins en magn\u00e9sium. La grossesse et l&rsquo;allaitement sollicitent davantage les r\u00e9serves maternelles, avec un apport recommand\u00e9 d&rsquo;environ 400 mg par jour.<sup>[9]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D&rsquo;autres situations m\u00e9ritent une vigilance particuli\u00e8re&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Les personnes \u00e2g\u00e9es&nbsp;: l&rsquo;absorption intestinale diminue avec l&rsquo;\u00e2ge et les reins \u00e9liminent davantage le min\u00e9ral<\/li>\n\n\n\n<li>Les adolescents en pleine croissance<\/li>\n\n\n\n<li>Les personnes diab\u00e9tiques&nbsp;: la glyc\u00e9mie \u00e9lev\u00e9e augmente les pertes urinaires<\/li>\n\n\n\n<li>Les sujets souffrant de maladies digestives chroniques ou de malabsorption<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dans ces situations, un suivi m\u00e9dical permet d&rsquo;ajuster les apports en fonction des besoins r\u00e9els.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5706eeec\"><h2 class=\"uagb-heading-text\"><strong>Comment diagnostiquer un manque de magn\u00e9sium&nbsp;?<\/strong><\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le diagnostic d&rsquo;un d\u00e9ficit en magn\u00e9sium reste d\u00e9licat. La plupart du magn\u00e9sium se trouve \u00e0 l&rsquo;int\u00e9rieur des cellules et dans les os&nbsp;: seul 1 % circule dans le sang.<sup>[1]<\/sup> Une simple prise de sang (magn\u00e9s\u00e9mie) peut donc para\u00eetre normale alors que les r\u00e9serves cellulaires sont basses.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le m\u00e9decin s&rsquo;appuie surtout sur l&rsquo;analyse des sympt\u00f4mes, du mode de vie et des habitudes alimentaires. Le dosage du magn\u00e9sium \u00e9rythrocytaire (dans les globules rouges) refl\u00e8te mieux le statut intracellulaire. Un avis m\u00e9dical est conseill\u00e9 avant toute suppl\u00e9mentation prolong\u00e9e, surtout en cas de pathologie r\u00e9nale.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-78c50a73\"><h2 class=\"uagb-heading-text\"><strong>Quels sont les risques d&rsquo;une carence prolong\u00e9e en magn\u00e9sium&nbsp;?<\/strong><\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Un d\u00e9ficit install\u00e9 sur le long terme peut alt\u00e9rer plusieurs fonctions essentielles. Les troubles musculaires deviennent plus fr\u00e9quents, le sommeil se d\u00e9grade et la fatigue s&rsquo;intensifie. Sur le plan cardiovasculaire, des perturbations du rythme cardiaque peuvent appara\u00eetre.<sup>[4]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Des \u00e9tudes \u00e9pid\u00e9miologiques associent les apports faibles en magn\u00e9sium \u00e0 un risque accru d&rsquo;hypertension et \u00e0 une moins bonne sensibilit\u00e9 \u00e0 l&rsquo;insuline chez les personnes \u00e0 risque de diab\u00e8te de type 2.<sup>[10]<\/sup> Maintenir des apports ad\u00e9quats au quotidien aide \u00e0 pr\u00e9server l&rsquo;\u00e9quilibre g\u00e9n\u00e9ral de l&rsquo;organisme.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-7add23cd\"><h2 class=\"uagb-heading-text\"><strong>Solutions naturelles pour combler un d\u00e9ficit en magn\u00e9sium<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-59b30dbd\"><h3 class=\"uagb-heading-text\"><strong>L&rsquo;alimentation&nbsp;: les aliments les plus riches en magn\u00e9sium<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une alimentation vari\u00e9e constitue la premi\u00e8re solution. Voici les aliments les plus riches en magn\u00e9sium selon la table CIQUAL de l&rsquo;ANSES<sup>[11]<\/sup>&nbsp;:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Aliment<\/strong><\/td><td><strong>Teneur en magn\u00e9sium (mg\/100 g)<\/strong><\/td><td><strong>Quantit\u00e9 \u00e0 consommer pour atteindre 100% des apports de r\u00e9f\u00e9rence (375 mg de magn\u00e9sium) <\/strong><\/td><\/tr><tr><td>Graines de courge<\/td><td>592<\/td><td>63 g<\/td><\/tr><tr><td>Cacao en poudre non sucr\u00e9<\/td><td>500<\/td><td>75 g<\/td><\/tr><tr><td>Graines de lin<\/td><td>392<\/td><td>96 g<\/td><\/tr><tr><td>Noix du Br\u00e9sil<\/td><td>367<\/td><td>102 g<\/td><\/tr><tr><td>Graines de s\u00e9same<\/td><td>351<\/td><td>107 g<\/td><\/tr><tr><td>Amandes<\/td><td>270<\/td><td>139 g<\/td><\/tr><tr><td>Chocolat noir (70 % cacao)<\/td><td>228<\/td><td>164 g<\/td><\/tr><tr><td>Lentilles s\u00e8ches<\/td><td>122<\/td><td>307 g<\/td><\/tr><tr><td>\u00c9pinards crus<\/td><td>52<\/td><td>721 g<\/td><\/tr><tr><td>Banane<\/td><td>28<\/td><td>1.34 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Les l\u00e9gumes verts, l\u00e9gumineuses et ol\u00e9agineux constituent une base pr\u00e9cieuse pour vos repas quotidiens.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toutefois, atteindre les apports recommand\u00e9s uniquement par l\u2019alimentation peut s\u2019av\u00e9rer difficile en pratique, en particulier en cas d\u2019alimentation restrictive, de besoins augment\u00e9s, de stress chronique ou de faible densit\u00e9 nutritionnelle des aliments modernes. Par ailleurs, la biodisponibilit\u00e9 du magn\u00e9sium peut \u00eatre limit\u00e9e par la pr\u00e9sence de phytates et de fibres dans certains v\u00e9g\u00e9taux.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-33d520c3\"><h3 class=\"uagb-heading-text\"><strong>Les eaux min\u00e9rales riches en magn\u00e9sium&nbsp;: lesquelles choisir&nbsp;?<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Boire une eau riche en magn\u00e9sium repr\u00e9sente un geste simple. Plusieurs eaux min\u00e9rales fran\u00e7aises se distinguent par leur teneur \u00e9lev\u00e9e<sup>[12]<\/sup>, allant de 75 mg \u00e0 160 mg\/L <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boire 1 \u00e0 1,5 litre d&rsquo;une eau min\u00e9rale riche couvre une part significative des apports quotidiens. Cette habitude se compl\u00e8te naturellement d&rsquo;une alimentation \u00e9quilibr\u00e9e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Il est \u00e0 noter que le magn\u00e9sium pr\u00e9sent dans les eaux min\u00e9rales est essentiellement apport\u00e9 sous forme de sels inorganiques. Bien que biodisponibles, certaines de ces formes (notamment les eaux riches en sulfates) peuvent \u00eatre moins bien tol\u00e9r\u00e9es sur le plan digestif chez les personnes sensibles, avec un effet laxatif plus marqu\u00e9 \u00e0 fortes consommations.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0754da0e\"><h3 class=\"uagb-heading-text\"><strong>Adopter des habitudes de vie saines pour limiter les pertes<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Plusieurs gestes du quotidien permettent de pr\u00e9server vos r\u00e9serves en magn\u00e9sium&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mod\u00e9rer la consommation de caf\u00e9, d&rsquo;alcool et de sodas<\/li>\n\n\n\n<li>Privil\u00e9gier les modes de cuisson doux (vapeur, \u00e9touff\u00e9e)<\/li>\n\n\n\n<li>Pratiquer une activit\u00e9 physique adapt\u00e9e sans exc\u00e8s<\/li>\n\n\n\n<li>G\u00e9rer le stress par la respiration, la marche ou la m\u00e9ditation<\/li>\n\n\n\n<li>Pr\u00e9server un sommeil r\u00e9gulier et suffisant<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ces habitudes simples, int\u00e9gr\u00e9es dans la dur\u00e9e, contribuent \u00e0 un meilleur \u00e9quilibre min\u00e9ral global.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-3bc434a9\"><h2 class=\"uagb-heading-text\"><strong>La suppl\u00e9mentation en magn\u00e9sium&nbsp;: quand et comment&nbsp;?<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-8e363c12\"><h3 class=\"uagb-heading-text\"><strong>Choisir la forme de magn\u00e9sium la plus adapt\u00e9e (bisglycinate, marin, etc.)<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Toutes les formes de magn\u00e9sium ne se valent pas. Leur biodisponibilit\u00e9 et leur tol\u00e9rance digestive varient.<sup>[13]<\/sup> Au laboratoire Nutrixeal, nous accordons une attention particuli\u00e8re au choix de la forme utilis\u00e9e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voici les principales formes disponibles&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.nutrixeal.fr\/178-magnesium-bisglycinate-qualite-albion-traacs.html\">Bisglycinate de magn\u00e9sium<\/a>&nbsp;: magn\u00e9sium ch\u00e9lat\u00e9 \u00e0 deux mol\u00e9cules de glycine. Forme bien absorb\u00e9e et bien tol\u00e9r\u00e9e sur le plan digestif.<\/li>\n\n\n\n<li>Citrate de magn\u00e9sium&nbsp;: forme organique \u00e9galement bien assimil\u00e9e.<\/li>\n\n\n\n<li>Magn\u00e9sium marin&nbsp;: extrait de l&rsquo;eau de mer, principalement compos\u00e9 d&rsquo;oxyde et de chlorure. Sa biodisponibilit\u00e9 reste plus modeste.<\/li>\n\n\n\n<li>Malate ou glyc\u00e9rophosphate&nbsp;: formes organiques bien tol\u00e9r\u00e9es.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-a4fd408a\"><h3 class=\"uagb-heading-text\"><strong>Posologie et dur\u00e9e d&rsquo;une cure de magn\u00e9sium<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">En France, la dose journali\u00e8re maximale apport\u00e9e par un compl\u00e9ment alimentaire est fix\u00e9e \u00e0 360 mg.<sup>[9]<\/sup> Une cure se d\u00e9roule g\u00e9n\u00e9ralement sur 1 \u00e0 3 mois.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour optimiser l&rsquo;absorption<strong>,<\/strong> nous conseillons de fractionner la prise en 2 ou 3 fois dans la journ\u00e9e, id\u00e9alement au cours des repas. La prise en fin de journ\u00e9e peut \u00eatre appr\u00e9ci\u00e9e pour son effet apaisant.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une pause apr\u00e8s quelques mois reste recommand\u00e9e avant de reprendre, sauf indication d&rsquo;un professionnel de sant\u00e9.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f826c0db\"><h3 class=\"uagb-heading-text\"><strong>Interactions et pr\u00e9cautions \u00e0 prendre<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Quelques pr\u00e9cautions sont \u00e0 respecter avant de d\u00e9buter une suppl\u00e9mentation. Il est pr\u00e9f\u00e9rable que les personnes pr\u00e9sentant une insuffisance r\u00e9nale ou une alt\u00e9ration de la fonction r\u00e9nale demandent un avis m\u00e9dical avant toute suppl\u00e9mentation en magn\u00e9sium, en raison d\u2019un risque accru d\u2019accumulation et d\u2019hypermagn\u00e9s\u00e9mie .[4]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le magn\u00e9sium peut interagir avec certains traitements (antibiotiques de la famille des cyclines, biphosphonates, l\u00e9vothyroxine). Il est conseill\u00e9 d&rsquo;espacer la prise d&rsquo;au moins 2 heures avec ces m\u00e9dicaments. En cas de doute, demandez conseil \u00e0 votre m\u00e9decin ou pharmacien.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-ae99598c\"><h2 class=\"uagb-heading-text\"><strong>Comment pr\u00e9venir une carence en magn\u00e9sium au quotidien&nbsp;?<\/strong><\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La pr\u00e9vention repose sur des gestes simples et r\u00e9guliers&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Composer des repas avec des l\u00e9gumes verts, des l\u00e9gumineuses, des c\u00e9r\u00e9ales compl\u00e8tes et des ol\u00e9agineux<\/li>\n\n\n\n<li>Boire une eau min\u00e9rale riche en magn\u00e9sium<\/li>\n\n\n\n<li>Limiter les produits ultra-transform\u00e9s et l&rsquo;exc\u00e8s d&rsquo;alcool<\/li>\n\n\n\n<li>Adapter ses apports en cas de stress, de sport intensif ou de grossesse<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Chez le laboratoire Nutrixeal<strong>,<\/strong> nous pensons qu&rsquo;une approche globale, alliant alimentation et suppl\u00e9mentation ponctuelle si n\u00e9cessaire, reste la voie la plus respectueuse de l&rsquo;organisme.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">La vitamine B6 favorise l&rsquo;absorption et l&rsquo;utilisation cellulaire du magn\u00e9sium. Associer ces deux nutriments dans votre alimentation, ou choisir un compl\u00e9ment qui les combine, peut am\u00e9liorer l&rsquo;efficacit\u00e9 de la prise. Les poissons gras, la volaille, les bananes et les pommes de terre sont de bonnes sources de vitamine B6.<sup>[14]<\/sup><\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0585e237\"><h2 class=\"uagb-heading-text\"><strong>FAQ&nbsp;: Vos questions sur le manque de magn\u00e9sium<\/strong><\/h2><\/div>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1780406634749\"><strong class=\"schema-faq-question\"><strong>Quels sont les sympt\u00f4mes les plus courants d&rsquo;une carence en magn\u00e9sium&nbsp;?<\/strong><\/strong> <p class=\"schema-faq-answer\">Les signes les plus fr\u00e9quents sont une fatigue persistante, des crampes musculaires, une irritabilit\u00e9, des troubles du sommeil, des palpitations et des maux de t\u00eate r\u00e9currents.<br><\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1780406804592\"><strong class=\"schema-faq-question\"><strong>Comment remonter rapidement son taux de magn\u00e9sium&nbsp;?<\/strong><\/strong> <p class=\"schema-faq-answer\">Misez sur les aliments riches comme les amandes, le chocolat noir, les l\u00e9gumes verts et les eaux min\u00e9rales magn\u00e9siennes. Une cure de compl\u00e9ment alimentaire bien dos\u00e9 peut acc\u00e9l\u00e9rer la remont\u00e9e des r\u00e9serves.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1780406853141\"><strong class=\"schema-faq-question\"><strong>Quels sont les risques d&rsquo;une carence en magn\u00e9sium&nbsp;?<\/strong><\/strong> <p class=\"schema-faq-answer\">Une carence prolong\u00e9e peut accentuer la fatigue, d\u00e9r\u00e9gler le sommeil, provoquer des troubles musculaires, des palpitations et favoriser, \u00e0 long terme, l&rsquo;hypertension ou une moindre sensibilit\u00e9 \u00e0 l&rsquo;insuline.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1780406869132\"><strong class=\"schema-faq-question\"><strong>Quel aliment est le plus riche en magn\u00e9sium&nbsp;?<\/strong><\/strong> <p class=\"schema-faq-answer\">Les graines de courge arrivent en t\u00eate avec environ 592 mg pour 100 g, suivies du cacao non sucr\u00e9 (500 mg\/100 g) et des graines de lin (392 mg\/100 g).<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1780406884762\"><strong class=\"schema-faq-question\"><strong>Peut-on avoir trop de magn\u00e9sium et quels sont les sympt\u00f4mes d&rsquo;un exc\u00e8s&nbsp;?<\/strong><\/strong> <p class=\"schema-faq-answer\">Oui, un exc\u00e8s apport\u00e9 par des compl\u00e9ments peut provoquer des troubles digestifs (diarrh\u00e9e, ballonnements, naus\u00e9es). Le magn\u00e9sium alimentaire ne pose pas ce souci chez une personne en bonne sant\u00e9.<\/p> <\/div> <\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-58c56131\"><h2 class=\"uagb-heading-text\"><strong>Sources<\/strong><\/h2><\/div>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>ANSES, \u00ab Les r\u00e9f\u00e9rences nutritionnelles en vitamines et min\u00e9raux \u00bb, 2021. Disponible sur anses.fr<\/li>\n\n\n\n<li>R\u00e8glement (UE) n\u00b0 432\/2012 de la Commission europ\u00e9enne \u00e9tablissant une liste des all\u00e9gations de sant\u00e9 autoris\u00e9es portant sur les denr\u00e9es alimentaires.<\/li>\n\n\n\n<li>De Baaij JHF, Hoenderop JGJ, Bindels RJM. \u00ab Magnesium in man: implications for health and disease \u00bb, Physiological Reviews, 2015.<\/li>\n\n\n\n<li>VIDAL, monographie \u00ab Magn\u00e9sium &#8211; Compl\u00e9ment alimentaire \u00bb. Disponible sur vidal.fr<\/li>\n\n\n\n<li>ANSES, \u00c9tude individuelle nationale des consommations alimentaires INCA 3, 2017.<\/li>\n\n\n\n<li>Pickering G. et al., \u00ab Magnesium status and stress: the vicious circle concept revisited \u00bb, Nutrients, 2020.<\/li>\n\n\n\n<li>Nielsen FH, Lukaski HC. \u00ab Update on the relationship between magnesium and exercise \u00bb, Magnesium Research, 2006.<\/li>\n\n\n\n<li>Gr\u00f6ber U, Schmidt J, Kisters K. \u00ab Magnesium in Prevention and Therapy \u00bb, Nutrients, 2015.<\/li>\n\n\n\n<li>Magn\u00e9sium &#8211; Compl\u2019Alim . Disponible sur: https:\/\/compl-alim.beta.gouv.fr\/element\/524&#8211;substance&#8211;magn%C3%A9sium<\/li>\n\n\n\n<li>Rosanoff A, Weaver CM, Rude RK. \u00ab Suboptimal magnesium status in the United States \u00bb, Nutrition Reviews, 2012.<\/li>\n\n\n\n<li>ANSES, Table de composition nutritionnelle CIQUAL, mise \u00e0 jour 2024.<\/li>\n\n\n\n<li>VIDAL et fiches techniques des eaux min\u00e9rales naturelles (Rozana, H\u00e9par, Contrex, Badoit).<\/li>\n\n\n\n<li>Walker AF et al., \u00ab Mg citrate found more bioavailable than other Mg preparations \u00bb, Magnesium Research, 2003.<\/li>\n\n\n\n<li>EFSA Panel on Dietetic Products, Nutrition and Allergies, \u00ab Scientific Opinion on Dietary Reference Values for vitamin B6 \u00bb, EFSA Journal, 2016.<\/li>\n<\/ol>\n\n\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Le manque de magn\u00e9sium concerne une large part de la population fran\u00e7aise. Ce min\u00e9ral participe \u00e0 plus de 300 r\u00e9actions enzymatiques dans le corps. Lorsque les apports deviennent insuffisants, des signaux apparaissent&nbsp;: fatigue, crampes, irritabilit\u00e9, troubles du sommeil. Identifier ces signes t\u00f4t vous permet d&rsquo;agir efficacement pour r\u00e9\u00e9quilibrer votre organisme. Qu&rsquo;est-ce que le magn\u00e9sium et [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":708,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","nutrixeal_featured":true,"nutrixeal_most_read":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-385","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles-magnesium"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Manque de magn\u00e9sium : quels sont les signes d&#039;une carence ?<\/title>\n<meta name=\"description\" content=\"Fatigu\u00e9, stress\u00e9, crampes ? 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