{"id":396,"date":"2026-06-02T15:00:12","date_gmt":"2026-06-02T14:00:12","guid":{"rendered":"https:\/\/dev-prestashop-2b2cd056cbc0.prestashop.sh\/blog\/?p=396"},"modified":"2026-06-25T14:02:26","modified_gmt":"2026-06-25T13:02:26","slug":"magnesium-combien-par-jour","status":"publish","type":"post","link":"https:\/\/www.nutrixeal.fr\/expertise\/magnesium-combien-par-jour\/","title":{"rendered":"Combien de magn\u00e9sium par jour pour couvrir vos besoins&nbsp;?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">La quantit\u00e9 de magn\u00e9sium par jour \u00e0 consommer d\u00e9pend de votre \u00e2ge, de votre sexe et de votre mode de vie. Au laboratoire Nutrixeal, nous savons combien ce min\u00e9ral est pr\u00e9cieux pour votre quotidien. Une grande partie de la population fran\u00e7aise reste en dessous des apports recommand\u00e9s. Cet article vous aide \u00e0 faire le point.<\/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>Besoins variables<\/strong>&nbsp;: Les apports recommand\u00e9s en magn\u00e9sium d\u00e9pendent de l\u2019\u00e2ge, du sexe, du poids, de l\u2019activit\u00e9 physique et du mode de vie.<\/li>\n\n\n\n<li><strong>Min\u00e9ral indispensable<\/strong>&nbsp;: Le magn\u00e9sium participe \u00e0 plus de 300 r\u00e9actions enzymatiques, notamment pour l\u2019\u00e9nergie, les muscles, les nerfs et l\u2019\u00e9quilibre psychologique.<\/li>\n\n\n\n<li><strong>Profils plus demandeurs<\/strong>&nbsp;: Sportifs, femmes enceintes, seniors ou personnes stress\u00e9es peuvent avoir des besoins accrus, parfois difficiles \u00e0 couvrir uniquement par l\u2019alimentation.<\/li>\n\n\n\n<li><strong>Sources alimentaires cl\u00e9s<\/strong>&nbsp;: Graines de courge, ol\u00e9agineux, cacao, l\u00e9gumineuses, c\u00e9r\u00e9ales compl\u00e8tes et eaux min\u00e9rales magn\u00e9siennes contribuent efficacement aux apports quotidiens.<\/li>\n\n\n\n<li><strong>Suppl\u00e9mentation cibl\u00e9e<\/strong>&nbsp;: Les formes organiques comme le bisglycinate, le citrate ou le glyc\u00e9rophosphate sont souvent mieux assimil\u00e9es et mieux tol\u00e9r\u00e9es.<\/li>\n<\/ul>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-6d059b59\"><h2 class=\"uagb-heading-text\"><strong>Pourquoi le magn\u00e9sium est-il essentiel \u00e0 votre corps&nbsp;?<\/strong><\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le magn\u00e9sium est un min\u00e9ral essentiel impliqu\u00e9 dans plus de 300 r\u00e9actions enzymatiques au sein de votre organisme [2]. Il participe \u00e0 la production d&rsquo;\u00e9nergie cellulaire, \u00e0 la synth\u00e8se des prot\u00e9ines et \u00e0 la transmission de l&rsquo;influx nerveux.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ce min\u00e9ral indispensable contribue au fonctionnement normal du syst\u00e8me nerveux, \u00e0 une fonction musculaire normale et \u00e0 la r\u00e9duction de la fatigue. Il participe \u00e9galement au maintien d&rsquo;une ossature normale et soutient des fonctions psychologiques \u00e9quilibr\u00e9es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Votre corps ne fabrique pas naturellement de magn\u00e9sium. Un apport quotidien via l&rsquo;alimentation ou les compl\u00e9ments alimentaires reste donc n\u00e9cessaire pour soutenir le bon fonctionnement de votre organisme [1].<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-cdc00f84\"><h2 class=\"uagb-heading-text\"><strong>Quel est votre besoin journalier en magn\u00e9sium&nbsp;?<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-6e0632b6\"><h3 class=\"uagb-heading-text\"><strong>Besoins g\u00e9n\u00e9raux pour adultes<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;ANSES recommande un apport satisfaisant de 6 mg de magn\u00e9sium par jour et par kilogramme de poids corporel chez l&rsquo;adulte [1]. Pour une femme de 60 kg, cela repr\u00e9sente environ 360 mg par jour. Pour un homme de 70 kg, le besoin atteint 420 mg par jour.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les valeurs de r\u00e9f\u00e9rence varient selon les sources officielles. Les apports satisfaisants oscillent entre 300 mg et 380 mg pour la femme et l&rsquo;homme adulte selon les nouvelles r\u00e9f\u00e9rences ANSES [1]. Ces rep\u00e8res servent \u00e0 orienter une nutrition \u00e9quilibr\u00e9e au quotidien.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e8s de 70 % des adultes en France pr\u00e9sentent des apports inf\u00e9rieurs aux recommandations selon l&rsquo;\u00e9tude SU.VI.MAX [3]. Une carence en magn\u00e9sium discr\u00e8te touche donc une large part de la population.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-8d7773f3\"><h3 class=\"uagb-heading-text\"><strong>Besoins sp\u00e9cifiques&nbsp;: femmes, enfants, seniors, sportifs<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les besoins en magn\u00e9sium \u00e9voluent au fil des \u00e9tapes de la vie. Les enfants \u00e2g\u00e9s de 4 \u00e0 13 ans n\u00e9cessitent entre 130 et 280 mg par jour selon l&rsquo;\u00e2ge [1]. Les adolescents montent \u00e0 370-410 mg par jour.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les femmes enceintes et allaitantes ont des besoins l\u00e9g\u00e8rement major\u00e9s pour soutenir la croissance du f\u0153tus et compenser les pertes li\u00e9es \u00e0 l&rsquo;allaitement [1]. Les personnes \u00e2g\u00e9es sont \u00e9galement concern\u00e9es, car l&rsquo;absorption intestinale diminue avec l&rsquo;\u00e2ge.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chez les sportifs, l&rsquo;effort augmente les pertes par la sueur et l&rsquo;urine. Les nutritionnistes du sport conseillent une majoration de 10 \u00e0 20 % des apports habituels pour soutenir la fonction musculaire et la r\u00e9cup\u00e9ration [4].<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Groupe de population<\/strong><\/td><td><strong>Apport satisfaisant (mg\/jour)<\/strong><\/td><\/tr><tr><td>Enfants 4-6 ans<\/td><td>130 mg<\/td><\/tr><tr><td>Enfants 7-10 ans<\/td><td>210 mg<\/td><\/tr><tr><td>Adolescents 11-14 ans<\/td><td>250-280 mg<\/td><\/tr><tr><td>Adolescents 15-17 ans<\/td><td>370-410 mg<\/td><\/tr><tr><td>Femme adulte<\/td><td>300 \u00e0 360 mg<\/td><\/tr><tr><td>Homme adulte<\/td><td>380 \u00e0 420 mg<\/td><\/tr><tr><td>Femme enceinte (3e trimestre)<\/td><td>environ 400 mg<\/td><\/tr><tr><td>Sportif (selon poids)<\/td><td>400 \u00e0 500 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-e3b9667d\"><h3 class=\"uagb-heading-text\"><strong>Facteurs influen\u00e7ant vos besoins (stress, grossesse, etc.)<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Plusieurs param\u00e8tres modulent vos besoins en magn\u00e9sium au quotidien. Le stress chronique acc\u00e9l\u00e8re l&rsquo;\u00e9limination urinaire de ce min\u00e9ral, ce qui peut creuser un d\u00e9ficit progressif [5].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Certaines p\u00e9riodes de la vie demandent une attention particuli\u00e8re&nbsp;: grossesse, allaitement, croissance, m\u00e9nopause ou s\u00e9nescence. Une alimentation pauvre en v\u00e9g\u00e9taux frais et riche en produits raffin\u00e9s r\u00e9duit aussi vos apports.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;activit\u00e9 physique intense, la consommation d&rsquo;alcool, la prise de certains m\u00e9dicaments comme les diur\u00e9tiques ou la pilule contraceptive influencent \u00e9galement l&rsquo;\u00e9quilibre magn\u00e9sien [6]. Voir vos habitudes de vie permet d&rsquo;ajuster vos apports nutritionnels.<\/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\">Le caf\u00e9, le th\u00e9 et les boissons sucr\u00e9es augmentent l&rsquo;\u00e9limination du magn\u00e9sium par les reins. Si vous en consommez quotidiennement en grande quantit\u00e9, vos besoins peuvent \u00eatre sup\u00e9rieurs \u00e0 la moyenne. Une alimentation riche en aliments naturellement source de magn\u00e9sium reste votre premier alli\u00e9 pour \u00e9quilibrer ce param\u00e8tre.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-da625438\"><h2 class=\"uagb-heading-text\"><strong>Comment savoir si vous manquez de magn\u00e9sium&nbsp;? Les signes \u00e0 surveiller<\/strong><\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Plusieurs signaux peuvent sugg\u00e9rer un apport insuffisant en magn\u00e9sium. Une fatigue persistante sans cause identifi\u00e9e, des crampes musculaires nocturnes, des paupi\u00e8res qui tressautent ou une irritabilit\u00e9 diffuse figurent parmi les manifestations courantes [7].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D&rsquo;autres signes \u00e9vocateurs incluent des troubles du sommeil, une nervosit\u00e9 accrue ou des sensations de tension musculaire. Ces sympt\u00f4mes ne sont pas sp\u00e9cifiques et peuvent avoir d&rsquo;autres causes&nbsp;: seul un professionnel de sant\u00e9 peut \u00e9tablir un diagnostic fiable.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Faites le test&nbsp;: si plusieurs de ces signes vous concernent et que votre alimentation est pauvre en aliments riches en magn\u00e9sium, un ajustement nutritionnel s&rsquo;impose. Vous pouvez ensuite envisager un compl\u00e9ment alimentaire adapt\u00e9 \u00e0 votre profil.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-d7ac15f9\"><h2 class=\"uagb-heading-text\"><strong>Les meilleures sources de magn\u00e9sium&nbsp;: alimentation vs suppl\u00e9mentation<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-1f1eab48\"><h3 class=\"uagb-heading-text\"><strong><strong>Les meilleurs aliments naturellement riches en magn\u00e9sium<\/strong><\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Plusieurs aliments concentrent naturellement de bonnes quantit\u00e9s de ce min\u00e9ral. Les graines de courge arrivent en t\u00eate avec environ 530 \u00e0 590 mg pour 100 g selon la table CIQUAL de l&rsquo;ANSES [8].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les ol\u00e9agineux et graines figurent parmi les meilleurs alli\u00e9s&nbsp;: amandes (270 mg\/100 g), noix du Br\u00e9sil, noix de cajou, graines de s\u00e9same ou de lin. Le cacao en poudre non sucr\u00e9 d\u00e9passe 400 mg\/100 g et le chocolat noir \u00e0 70 % avoisine 200 mg\/100 g [8].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les l\u00e9gumineuses comme les lentilles, les pois chiches et les haricots apportent entre 35 et 160 mg par portion. Les c\u00e9r\u00e9ales compl\u00e8tes (sarrasin, avoine, quinoa, pain complet) et les l\u00e9gumes verts \u00e0 feuilles compl\u00e8tent cette liste de sources alimentaires pr\u00e9cieuses.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-209143c8\"><h3 class=\"uagb-heading-text\"><strong><strong><strong>Les eaux min\u00e9rales&nbsp;: une source souvent n\u00e9glig\u00e9e<\/strong><\/strong><\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les eaux min\u00e9rales constituent un apport int\u00e9ressant et facile \u00e0 int\u00e9grer dans la journ<ins>\u00e9<\/ins>e. Une eau est dite \u00ab riche en magn\u00e9sium \u00bb lorsqu&rsquo;elle d\u00e9passe 50 mg par litre [9].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plusieurs marques se distinguent par leur teneur \u00e9lev\u00e9e&nbsp;: allant de 74 mg \u00e0 160 mg\/L. Boire 1,5 litre d&rsquo;une eau magn\u00e9sienne couvre 25 \u00e0 50 % des apports recommand\u00e9s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pensez \u00e0 varier les eaux que vous consommez pour \u00e9viter une surcharge en sodium ou en sulfates. Les eaux gazeuses tr\u00e8s min\u00e9ralis\u00e9es sont \u00e0 utiliser de fa\u00e7on ponctuelle, en alternance avec une eau plus l\u00e9g\u00e8re pour pr\u00e9server l&rsquo;\u00e9quilibre min\u00e9ral global.<\/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\">Le magn\u00e9sium des eaux min\u00e9rales pr\u00e9sente une biodisponibilit\u00e9 varialble, pouvant atteindre 40 \u00e0 50 %. Par ailleurs, certaines eaux tr\u00e8s riches en magn\u00e9sium,notamment en sulfates, peuvent \u00eatre moins bien tol\u00e9r\u00e9es sur le plan digestif et provoquer un effet laxatif chez les personnes sensibles. Les eaux magn\u00e9siennes peuvent donc contribuer aux apports quotidiens, mais elles ne suffisent pas toujours \u00e0 corriger un d\u00e9ficit important \u00e0 elles seules.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f71ff9cd\"><h3 class=\"uagb-heading-text\"><strong>Quand et pourquoi envisager une suppl\u00e9mentation en magn\u00e9sium&nbsp;?<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une suppl\u00e9mentation peut s&rsquo;av\u00e9rer utile lorsque votre alimentation ne suffit pas \u00e0 couvrir vos besoins journaliers. Les personnes soumises \u00e0 un stress important, les sportifs, les femmes enceintes ou les seniors entrent dans ce cadre [6].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les<a href=\"https:\/\/www.nutrixeal.fr\/66-magnesium\"> compl\u00e9ments alimentaires de magn\u00e9sium<\/a> apportent une dose cibl\u00e9e et facile \u00e0 doser au quotidien. Ils trouvent leur place lors des changements de saison, des p\u00e9riodes de surmenage ou en cas de fatigue passag\u00e8re.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Au laboratoire Nutrixeal, nous recommandons toujours d&rsquo;associer la prise d&rsquo;un compl\u00e9ment avec une alimentation \u00e9quilibr\u00e9e. Le compl\u00e9ment alimentaire ne remplace pas une nutrition vari\u00e9e&nbsp;: il vient soutenir vos apports nutritionnels lorsque ceux-ci sont insuffisants.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0f461271\"><h2 class=\"uagb-heading-text\"><strong>Comment bien choisir et prendre votre suppl\u00e9ment de magn\u00e9sium&nbsp;?<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-401ebc84\"><h3 class=\"uagb-heading-text\"><strong><strong>Les diff\u00e9rentes formes de magn\u00e9sium et leur assimilation<\/strong><\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Toutes les formes de magn\u00e9sium ne se valent pas. Les sels organiques (citrate, bisglycinate, malate, glyc\u00e9rophosphate) sont mieux absorb\u00e9s que les sels inorganiques comme l&rsquo;oxyde ou le chlorure [10].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le <a href=\"https:\/\/www.nutrixeal.fr\/178-magnesium-bisglycinate-qualite-albion-traacs.html\">magn\u00e9sium bisglycinate<\/a> et le citrate figurent parmi les formes les mieux \u00e9tudi\u00e9es pour leur biodisponibilit\u00e9 et leur tol\u00e9rance digestive. L&rsquo;oxyde de magn\u00e9sium pr\u00e9sente une teneur \u00e9lev\u00e9e en magn\u00e9sium-\u00e9l\u00e9ment mais une absorption plus limit\u00e9e et une moindre tol\u00e9rance intestinale avec un risque accru de provoquer des effets laxatifs [10].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le glyc\u00e9rophosphate offre une bonne assimilation et reste doux pour le syst\u00e8me digestif. Pour mieux choisir votre compl\u00e9ment, regardez la quantite de magn\u00e9sium-\u00e9l\u00e9ment indiqu\u00e9e sur l&#8217;emballage et privil\u00e9giez les formes ch\u00e9lat\u00e9es ou organiques.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-2704181d\"><h3 class=\"uagb-heading-text\"><strong>Le dosage id\u00e9al&nbsp;: quelle quantit\u00e9 par jour et sur quelle dur\u00e9e&nbsp;?<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">En France, la dose maximale tol\u00e9rable est fix\u00e9e \u00e0 360 mg par jour pour le magn\u00e9sium issu des compl\u00e9ments alimentaires, hors alimentation et eau [11]. Cette limite vise \u00e0 pr\u00e9venir les effets digestifs ind\u00e9sirables comme les diarrh\u00e9es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une cure classique se d\u00e9roule sur 4 \u00e0 8 semaines, avec un dosage adapt\u00e9 au profil. La prise peut \u00eatre renouvel\u00e9e plusieurs fois par an, notamment lors des changements de saison ou de p\u00e9riodes plus exigeantes pour l&rsquo;organisme.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Respectez les doses recommand\u00e9es par le fabricant indiqu\u00e9es sur l&#8217;emballage. En cas de doute, demandez conseil \u00e0 un professionnel de sant\u00e9 qui ajustera la posologie en fonction de votre situation et de vos \u00e9ventuels traitements en cours.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-a8b76306\"><h3 class=\"uagb-heading-text\"><strong>Le meilleur moment pour prendre votre magn\u00e9sium<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le magn\u00e9sium peut se prendre le matin ou le soir selon vos pr\u00e9f\u00e9rences et les effets recherch\u00e9s. Une prise au cours d&rsquo;un repas limite les \u00e9ventuels inconforts digestifs [10].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une prise fractionn\u00e9e en deux ou trois moments de la journ\u00e9e optimise l&rsquo;assimilation, car votre intestin absorbe mieux le magn\u00e9sium par petites quantit\u00e9s. Cette r\u00e9partition convient particuli\u00e8rement aux dosages \u00e9lev\u00e9s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si vous prenez d&rsquo;autres min\u00e9raux comme le calcium, le fer ou le zinc, espacez leur prise de quelques heures pour \u00e9viter la comp\u00e9tition au niveau de l&rsquo;absorption, en particulier lorsque le magn\u00e9sium est apport\u00e9 sous une forme non ch\u00e9lat\u00e9e. \u00c9vitez aussi de consommer votre magn\u00e9sium en m\u00eame temps que certains m\u00e9dicaments tels que les antibiotiques de la famille des cyclines [12].<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-9ea65079\"><h2 class=\"uagb-heading-text\"><strong>Quels sont les risques d&rsquo;un apport insuffisant ou excessif en magn\u00e9sium&nbsp;?<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-23583f16\"><h3 class=\"uagb-heading-text\"><strong>Cons\u00e9quences d&rsquo;une carence prolong\u00e9e<\/strong><\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Un apport durablement insuffisant en magn\u00e9sium peut se manifester par divers signaux. Une fatigue persistante, des crampes musculaires, une nervosit\u00e9 accrue ou des troubles du sommeil sont fr\u00e9quemment rapport\u00e9s [7].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D&rsquo;autres manifestations possibles incluent des fasciculations (paupi\u00e8re qui tressaute), une sensibilit\u00e9 accrue au stress ou des sensations de faiblesse g\u00e9n\u00e9rale. Ces signes ne sont pas sp\u00e9cifiques et n\u00e9cessitent un avis m\u00e9dical pour \u00eatre correctement interpr\u00e9t\u00e9s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une carence importante et prolong\u00e9e peut perturber l&rsquo;\u00e9quilibre \u00e9lectrolytique et le bon fonctionnement de l&rsquo;organisme. Maintenir un apport r\u00e9gulier via votre alimentation et, si n\u00e9cessaire, par une suppl\u00e9mentation, contribue \u00e0 pr\u00e9server votre vitalit\u00e9 au fil des saisons.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-3337d186\"><h3 class=\"uagb-heading-text\">Effets ind\u00e9sirables et contre-indications, et risques li\u00e9s \u00e0 un surdosage<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Chez une personne en bonne sant\u00e9, un exc\u00e8s de magn\u00e9sium issu de l&rsquo;alimentation est rare. Les reins \u00e9liminent naturellement le surplus dans les urines [11]. Le risque de surdosage concerne essentiellement la prise excessive de compl\u00e9ments alimentaires.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les principaux effets ind\u00e9sirables sont d&rsquo;ordre digestif&nbsp;: diarrh\u00e9es, ballonnements, naus\u00e9es ou douleurs abdominales. Ils apparaissent surtout avec les formes inorganiques comme l&rsquo;oxyde, le sulfate ou le chlorure pris \u00e0 dose \u00e9lev\u00e9e [12].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les personnes souffrant d&rsquo;insuffisance r\u00e9nale doivent pr\u00e9f\u00e9rablement solliciter un avis m\u00e9dical avant la suppl\u00e9mentation. La prise de magn\u00e9sium peut aussi interagir avec certains traitements (antibiotiques, m\u00e9dicaments contre l&rsquo;ost\u00e9oporose)&nbsp;: un \u00e9change avec votre m\u00e9decin reste conseill\u00e9 en cas de doute.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-cb4e148d\"><h2 class=\"uagb-heading-text\"><strong>Bibliographie<\/strong><\/h2><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>ANSES. Les r\u00e9f\u00e9rences nutritionnelles en vitamines et min\u00e9raux. Agence nationale de s\u00e9curit\u00e9 sanitaire de l&rsquo;alimentation, de l&rsquo;environnement et du travail.<\/li>\n\n\n\n<li>EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for magnesium. EFSA Journal, 2015;13(7):4186.<\/li>\n\n\n\n<li>Hercberg S. et al. \u00c9tude SU.VI.MAX (Suppl\u00e9mentation en Vitamines et Min\u00e9raux Antioxydants). INSERM\/INRA.<\/li>\n\n\n\n<li>Veronese N. et al. Effect of magnesium supplementation on physical performance in healthy subjects. American Journal of Clinical Nutrition, 2014.<\/li>\n\n\n\n<li>Pickering G. et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 2020;12(12):3672.<\/li>\n\n\n\n<li>Gr\u00f6ber U., Schmidt J., Kisters K. Magnesium in Prevention and Therapy. Nutrients, 2015;7(9):8199-8226.<\/li>\n\n\n\n<li>National Institutes of Health (NIH), Office of Dietary Supplements. Magnesium &#8211; Fact Sheet for Health Professionals.<\/li>\n\n\n\n<li>ANSES. Table de composition nutritionnelle des aliments CIQUAL.<\/li>\n\n\n\n<li>Arr\u00eat\u00e9 du 14 mars 2007 relatif aux crit\u00e8res de qualit\u00e9 des eaux conditionn\u00e9es (annexe III &#8211; all\u00e9gations relatives au magn\u00e9sium).<\/li>\n\n\n\n<li>Walker A.F. et al. Mg citrate found more bioavailable than other Mg preparations. Magnesium Research, 2003;16(3):183-191.<\/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>VIDAL. Magn\u00e9sium &#8211; Compl\u00e9ment alimentaire. Monographie.<\/li>\n<\/ol>\n\n\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>La quantit\u00e9 de magn\u00e9sium par jour \u00e0 consommer d\u00e9pend de votre \u00e2ge, de votre sexe et de votre mode de vie. Au laboratoire Nutrixeal, nous savons combien ce min\u00e9ral est pr\u00e9cieux pour votre quotidien. Une grande partie de la population fran\u00e7aise reste en dessous des apports recommand\u00e9s. Cet article vous aide \u00e0 faire le point. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":706,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","nutrixeal_featured":false,"nutrixeal_most_read":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-396","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>Combien de magn\u00e9sium par jour ? D\u00e9couvrez vos besoins<\/title>\n<meta name=\"description\" content=\"Combien de magn\u00e9sium par jour ? 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