{"id":4047,"date":"2023-04-18T07:44:13","date_gmt":"2023-04-18T06:44:13","guid":{"rendered":"https:\/\/naturopathe35.fr\/?p=4047"},"modified":"2025-07-06T17:43:52","modified_gmt":"2025-07-06T16:43:52","slug":"pourquoi-et-quand-se-supplementer-en-magnesium","status":"publish","type":"post","link":"https:\/\/naturopathe35.fr\/index.php\/2023\/04\/18\/pourquoi-et-quand-se-supplementer-en-magnesium\/","title":{"rendered":"Pourquoi ? Et quand ? se suppl\u00e9menter en magn\u00e9sium"},"content":{"rendered":"

Carence en magn\u00e9sium : une aubaine pour les laboratoires… ou un vrai fl\u00e9au pour notre sant\u00e9 ?<\/strong><\/h3>\n

Et non, ce n’est pas qu’une affaire de marketing. C’est un **constat alarmant**, extr\u00eamement fr\u00e9quent\u2026 et tout aussi n\u00e9faste pour notre \u00e9quilibre.<\/p>\n

\u2757 Une carence largement sous-estim\u00e9e<\/p>\n

La **carence en magn\u00e9sium** touche une majorit\u00e9 de la population sans que cela ne fasse la une des m\u00e9dias. Pourtant, face \u00e0 un rythme de vie effr\u00e9n\u00e9, stressant, et une alimentation moderne d\u00e9natur\u00e9e, nos besoins explosent.<\/p>\n

Parmi les facteurs aggravants :
\n– Le stress chronique
\n– Les troubles digestifs entra\u00eenant une mauvaise absorption intestinale
\n– L\u2019exc\u00e8s de caf\u00e9, d\u2019alcool ou de sucres rapides
\n– Certains m\u00e9dicaments (IPP, contraceptifs oraux, diur\u00e9tiques, antibiotiques, antifongiques, immunosuppresseurs\u2026)
\n– Le sport intensif<\/p>\n

\u00a0 Une population carenc\u00e9e\u2026 d\u00e8s l\u2019enfance<\/strong><\/h3>\n

\u00c9tude SU.VI.MAX (INSERM, 1994) :
\n– 77 % des femmes et 72 % des hommes pr\u00e9sentent un apport insuffisant [1]<\/p>\n

**Donn\u00e9es INCA 2 \u2013 ANSES 2015** [2] :
\n– 74 % des femmes de 18 \u00e0 54 ans
\n– 63 % des enfants de 10 \u00e0 12 ans
\n– 96 % des adolescentes de 13 \u00e0 15 ans
\n– 94 % des gar\u00e7ons de 13 \u00e0 15 ans
\n\u2026 sont en d\u00e9ficit. Alarmant, non ?<\/p>\n

Un min\u00e9ral… vital<\/p>\n

Le magn\u00e9sium est impliqu\u00e9 dans plus de 300 r\u00e9actions biochimiques\u202f!
\nIl agit notamment sur :
\n– La synth\u00e8se de l\u2019ATP (\u00e9nergie)
\n– La sant\u00e9 osseuse et la r\u00e9partition du calcium
\n– L\u2019activation des vitamines du groupe B
\n– La gestion du stress et de l\u2019humeur
\n– Le rythme cardiaque et la tension
\n– La r\u00e9gulation des g\u00e8nes [3]<\/p>\n

Sympt\u00f4mes fr\u00e9quents<\/strong><\/h3>\n

Une carence peut provoquer :
\n– Tressautement de paupi\u00e8res ou des l\u00e8vres
\n– Crampes, spasmes, tensions musculaires
\n– Fatigue chronique, stress, irritabilit\u00e9
\n– Anxi\u00e9t\u00e9, troubles du sommeil et de la concentration
\n– Troubles digestifs
\n– Hypertension, arythmies cardiaques
\n– Pr\u00e9disposition \u00e0 la d\u00e9pression s\u00e9rotoninergique (via la s\u00e9rotonine + taurine)<\/p>\n

Et pourtant\u2026 aucune prise de sang n\u2019\u00e9value vraiment le statut en magn\u00e9sium : 1 % seulement circule dans le sang, le reste est stock\u00e9 dans les tissus.<\/p>\n

Cercle vicieux moderne<\/strong><\/h3>\n

Les facteurs aggravants sont nombreux :
\n– Alimentation industrielle appauvrie
\n– Acide phytique (dans les l\u00e9gumineuses, c\u00e9r\u00e9ales compl\u00e8tes mal pr\u00e9par\u00e9es)
\n– Exc\u00e8s de sucre, d\u2019alcool, de caf\u00e9
\n– Carence en vitamine D
\n– Hyper\u0153strog\u00e9nie
\n– Pathologies chroniques (Crohn, c\u0153liaque, diab\u00e8te, reins\u2026), troubles hormonaux
\n– G\u00e9n\u00e9tique et environnement in utero<\/p>\n

Certaines \u00e9tudes montrent que des carences maternelles pendant la grossesse peuvent perturber la future capacit\u00e9 d\u2019absorption du magn\u00e9sium.<\/p>\n

Comment mieux s’alimenter ?<\/strong><\/h3>\n

Avant de foncer sur les compl\u00e9ments alimentaires, on r\u00e9vise son **assiette** :<\/p>\n

\u2705 Aliments riches en magn\u00e9sium :
\n– C\u00e9r\u00e9ales compl\u00e8tes
\n– Ol\u00e9agineux (30g\/jour)
\n– L\u00e9gumes verts
\n– Fruits de mer
\n– Eaux magn\u00e9siennes (H\u00e9par, Rozana, Qu\u00e9zac\u2026)<\/p>\n

\u2705 Astuces pour optimiser l\u2019absorption :
\n– Faire tremper l\u00e9gumineuses et ol\u00e9agineux
\n– Privil\u00e9gier le levain naturel dans le pain complet
\n– Associer les repas \u00e0 des prot\u00e9ines
\n– \u00c9viter les ch\u00e9lateurs comme l\u2019acide oxalique (chocolat, \u00e9pinards) pendant les repas riches en magn\u00e9sium<\/p>\n

Bien choisir ses compl\u00e9ments<\/strong><\/h3>\n

Tous ne se valent pas\u202f!
\nCe qu\u2019il faut privil\u00e9gier :
\n– Formes hautement assimilables : bisglycinate, taurinate, glyc\u00e9rophosphate, citrate, malate
\n– Compl\u00e9ments dos\u00e9s \u2265 400 mg\/jour
\n– Pr\u00e9sence de vitamine B6 (max 75 mg\/j), vitamine D, taurine
\n– Fractionnement des prises en 2 \u00e0 3 fois avec des prot\u00e9ines<\/p>\n

\u00c0 \u00e9viter :
\n– Formes inorganiques (oxyde, chlorure, carbonate\u2026)
\n– Compl\u00e9ments sans indication claire de teneur en magn\u00e9sium \u00e9l\u00e9mentaire<\/p>\n

Un microbiote en bonne sant\u00e9 \u2014 avec du butyrate, lactate, propionate \u2014 aide aussi \u00e0 l\u2019absorption. Encore une fois, on revient toujours \u00e0 l\u2019intestin\u202f!<\/p>\n

Ne pas oublier la gestion du stress<\/strong><\/h3>\n

Indispensable \u00e0 toute d\u00e9marche de r\u00e9\u00e9quilibrage :
\n– Respiration, coh\u00e9rence cardiaque
\n– Activit\u00e9 physique adapt\u00e9e
\n– Sommeil r\u00e9parateur, micro-siestes
\n– Temps pour soi, pauses, contact avec la nature<\/p>\n

Vous avez aim\u00e9 cet article ? Partagez-le autour de vous, et abonnez-vous \u00e0 ma newsletter \u00ab\u00a0La Missive Sant\u00e9\u00a0\u00bb pour ne rien manquer des prochaines publications bien-\u00eatre\u202f!<\/p>\n

Sources :
\n1. \u00c9tude SU.VI.MAX, Dr S. Hercberg, 1994-2003
\n2. ANSES, Apports nutritionnels conseill\u00e9s \u2013 3e \u00e9dition, Tec & Doc
\n3. [www.mgwater.com\/durlach.shtml](http:\/\/www.mgwater.com\/durlach.shtml)<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Carence en magn\u00e9sium : une aubaine pour les laboratoires… ou un vrai fl\u00e9au pour notre sant\u00e9 ? Et non, ce n’est pas qu’une affaire de<\/p>\n","protected":false},"author":1,"featured_media":4049,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[72],"tags":[],"class_list":["post-4047","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-naturopathie"],"yoast_head":"\nPourquoi ? Et quand ? se suppl\u00e9menter en magn\u00e9sium - Sant\u00e9Onaturel<\/title>\n<meta name=\"description\" content=\"Pourquoi se compl\u00e9menter en magn\u00e9sium ? La carence en magn\u00e9sium est tr\u00e8s fr\u00e9quente de nos jours. Elle impacte notre sant\u00e9. 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