Irritable? Tense? Shoulders knotted, jaw clenched, heart palpitations over nothing?
What if all this was due to a simple magnesium deficiency?
This mineral is **CRUCIAL** for stress management. And yet, **75% of French people don’t consume enough**[1][2]. Worse: stress depletes your magnesium reserves, creating a vicious cycle.
In this guide, we’ll break it all down: why magnesium calms you, how to know if you’re deficient, which form to choose, and how to supplement properly. 💊
Also read: guide on iron
🧪 Magnesium: what exactly is it?
Magnesium is the 4th most abundant mineral in your body. It plays a role in more than 600 enzymatic reactions. Yes, 600!
Its main roles
- 🧠 Nervous system: transmission of nerve signals
- 💪 Muscles: muscle contraction and relaxation
- 💓 Heart: regularity of the heartbeat
- 🦴 Bones: calcium fixation
- ⚡ Energy: production of ATP (cellular energy)
- 😴 Sleep: regulation of melatonin
When you see this list, you understand why a deficiency has such widespread repercussions!
🔗 The magnesium-stress link: how does it work?
Magnesium and stress are intimately linked. And unfortunately, it’s a vicious cycle.
How magnesium calms stress
- It activates GABA receptors — GABA is the brain’s « calming » neurotransmitter. Magnesium helps it bind to its receptors, amplifying its relaxing effect.
- It blocks glutamate — unlike GABA, glutamate is « excitatory ». Magnesium blocks its receptors, reducing nervous system overactivation.
- It regulates the stress axis — magnesium modulates the HPA axis (hypothalamus-pituitary-adrenals), reducing cortisol release.
- It relaxes the muscles — physical tensions (shoulders, neck, jaw) amplify mental stress. Magnesium releases them.
The stress/magnesium vicious cycle
Here’s what happens:
- You’re stressed
- Stress increases urinary magnesium excretion
- Your reserves become depleted
- Magnesium deficiency makes you more sensitive to stress
- You stress even more → back to point 2
That’s why stressed people are often deficient, and why deficient people are often stressed. We need to break this cycle!
🚨 Signs that you’re lacking magnesium
The problem with magnesium deficiency is that the symptoms are diffuse. We don’t necessarily think of magnesium.
**Nervous and psychological signs**
- 😤 **Irritability**, impatience, aggressiveness
- 😰 **Anxiety**, diffuse nervousness
- 😢 **Depressive mood**
- 😵 **Concentration difficulties**
- 🤯 **Sensitivity to noise** and light
- 😱 **Exaggerated startles**
Muscle Signs
- 💪 Cramps (calves, feet, especially at night)
- 👁️ Eyelids that twitch
- 😬 Chronic muscle tension (neck, shoulders, jaw)
- 🦵 Restless legs
- 💆 Tension headaches
**Cardiovascular signs**
- 💓 **Palpitations**
- 🫀 **Irregular beats**
- 📈 **Blood pressure** slightly elevated
Signs of Sleep
- 😴 Difficulty falling asleep
- 🌙 Nighttime awakenings
- 😫 Unrestorative sleep
If you check several of these boxes… there’s a good chance magnesium is the culprit.
« `🤔 Why are we all deficient?
Our grandparents didn’t have this problem. Why us?
The causes of widespread deficiency
- 🌱 Depleted soils : intensive agriculture has exhausted soils of minerals. Foods contain much less of them than they did 50 years ago.
- 🍔 Processed food : refining removes magnesium from cereals. Junk food contains almost none.
- 😫 Chronic stress : multiplies urinary losses
- ☕ Coffee : diuretic effect that eliminates magnesium
- 🍷 Alcohol : same effect
- 🏃 Intense exercise : losses through perspiration
- 💊 Certain medications : diuretics, PPIs (antacids), contraceptive pill
Daily needs
- Adult man: 420 mg/day
- Adult woman: 320 mg/day
- Pregnant woman: 400 mg/day
The average intake of the French? Around 250-280 mg. We’re far from the mark!
« `🔬 Which form of magnesium should you choose?
It’s THE crucial question. Not all forms of magnesium are created equal.
| Form | Absorption | Relaxing effect | Digestive tolerance | Price |
|---|---|---|---|---|
| Bisglycinate | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | €€ |
| Citrate | ⭐⭐⭐⭐ | ⭐⭐⭐ | ⭐⭐⭐ | € |
| Taurate | ⭐⭐⭐⭐ | ⭐⭐⭐⭐ | ⭐⭐⭐⭐ | €€ |
| Malate | ⭐⭐⭐⭐ | ⭐⭐⭐ | ⭐⭐⭐⭐ | €€ |
| Oxyde | ⭐⭐ | ⭐⭐ | ⭐ | € |
| Marin | ⭐⭐ | ⭐⭐ | ⭐⭐ | € |
Our recommendation: bisglycinate
Magnesium bisglycinate ticks all the boxes:
- ✅ Excellent absorption (magnesium bound to two glycine molecules, an amino acid)
- ✅ Double relaxing effect (magnesium + glycine, both calming)
- ✅ Non-laxative (unlike oxide or citrate at high doses)
- ✅ Crosses the blood-brain barrier (direct action on the brain)
It’s the ideal form for stress and sleep.
What to avoid
- ❌ Magnésium oxyde: very poor absorption (4%), laxative effect
- ❌ Magnésium marin: mostly disguised oxide
- ❌ Formulas with excessive B6: risk of neurotoxicity in the long term
💊 How to Supplement Properly
« `The right dosage
- Maintenance: 200-300 mg of elemental magnesium/day
- Moderate deficiency: 300-400 mg/day
- Severe deficiency / intense stress: up to 500 mg/day (split into 2 doses)
Attention: check the « elemental » magnesium on the label, not the total salt weight. 500 mg of bisglycinate ≠ 500 mg of magnesium!
The right time
For stress and sleep, the evening is ideal:
- During or after dinner
- 30-60 min before bedtime
If you take a high dose, split it into 2: morning + evening.
What to combine it with?
Beneficial associations:
- Vitamin B6 (low dose): improves absorption and utilization
- Taurine: synergy for the calming effect
- Ashwagandha: double anti-stress action
Space 2 hours apart:
- Iron, zinc, calcium (they compete for absorption)
How long does it take to see results?
- First effects: 1-2 weeks (more relaxed muscles, slightly improved sleep)
- Noticeable effects: 3-4 weeks
- Replenishing reserves: 2-3 months minimum
Don’t stop after 2 weeks! Your reserves take time to rebuild.
🍽️ Food sources of magnesium
Supplementation helps, but diet remains the foundation. Here are the magnesium champions:
| Food | Magnesium (per 100g) |
|---|---|
| Pumpkin seeds | 534 mg |
| Dark chocolate 85% | 228 mg |
| Almonds | 268 mg |
| Cashews | 260 mg |
| Cooked spinach | 87 mg |
| Black beans | 70 mg |
| Avocado | 29 mg |
| Banana | 27 mg |
Practical tips:
- A handful of almonds as a snack
- Sprinkle pumpkin seeds on your salads
- 2-3 squares of dark chocolate (85%) per day
- Spinach regularly
Even with optimal nutrition, supplementation often remains necessary to reach recommended intake levels.
📊 What the science says
Studies on magnesium and stress are numerous and positive:
- A 2017 review (18 studies) concludes that magnesium has beneficial effects on subjective anxiety
- A 2020 study shows significant improvement in stress symptoms after 4 weeks of supplementation
- Magnesium improves sleep quality in deficient individuals (several randomized studies)
The level of evidence is solid, especially for people with a deficiency.
💊 Our recommendation
For optimal action against stress, we recommend:
Magnésium Bisglycinate
The most effective form for stress and sleep. Excellent absorption, double relaxing effect (magnesium + glycine), perfectly tolerated.
👉 Découvrir le Magnésium Bisglycinate Novoma Discover also our article on natural solutions against stress.
To go further: the synergies
Complexe Vitamines B — Supports the nervous system and improves magnesium utilization.
👉 Discover Novoma Complexe Vitamines B
Ashwagandha Bio KSM-66 — For enhanced anti-stress action (reduces cortisol).
👉 Discover Novoma Ashwagandha Bio KSM-66
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❓ Frequently asked questions about magnesium
« `💊 Can you take too much magnesium?
Excess magnesium from food or oral supplements is rare because the kidneys eliminate the surplus. The first signs of overdose are digestive (diarrhea). Stick to the recommended dosages (max 500 mg/day in supplements) and you’ll be fine.
🔬 Should you get a blood test?
The classic blood test (magnésémie) is NOT reliable for detecting a deficiency! Only 1% of magnesium is in the blood, the rest is in the cells. You can have « normal » magnésémie and still be deficient.
The best indicator: your symptoms. If you’re showing signs of deficiency, supplement yourself and observe the improvement.
⏰ How long should you take magnesium?
Ideally, a cure of minimum 3-6 months to replenish reserves. Then, you can:
- Continue at maintenance dose
- Do regular cures (e.g., fall/winter)
- Resume during periods of stress
🤰 Can I take it while pregnant?
Yes, magnesium is even particularly important during pregnancy (increased needs). Bisglycinate is safe. Talk to your doctor to adjust the dosage.
💊 Which medications to avoid?
Interactions to watch out for:
- Antibiotics (quinolones, tetracyclines): space out by 2-3h
- Bisphosphonates (osteoporosis): space out by 2h
- Muscle relaxants: enhanced effect
If in doubt, consult your pharmacist.
🎯 Your magnesium action plan
« `htmlWeek 1
- Start with 200 mg of magnesium bisglycinate in the evening
- Incorporate magnesium-rich foods
- Reduce coffee after 2 PM
Weeks 2-4
- Increase to 300-400 mg if well tolerated
- Observe the first effects (muscles, sleep)
Months 2-3
- Continue at the effective dose
- Add B vitamins if nervous fatigue
- Add ashwagandha if persistent stress
Long term
- Maintenance dose (200-300 mg)
- Or seasonal courses
- Resume at full dose during periods of stress
✅ Conclusion
Magnesium is probably the most underrated supplement for stress management. Simple, effective, well-tolerated, and scientifically validated.
If you’re stressed, irritable, tense, with difficult sleep… there’s a good chance a magnesium cure will change your daily life.
Choose the right form (bisglycinate!), respect the dosages, and give it time to work. The results are worth the wait. 💚
This article is for informational purposes and does not replace medical advice. In case of persistent symptoms, consult a healthcare professional.