Magnesium: fatigue, stress and the nervous system

Definition

Magnesium is an essential mineral belonging to the micronutrient family. It is involved in hundreds of reactions in the body and plays a key role in the proper functioning of the nervous, muscular and energy systems.

The body does not produce it: it must therefore be supplied through the diet.

Why it's important

Magnesium is involved in a number of fundamental processes. In particular, it is involved in energy production, nerve transmission and muscle regulation.

It is particularly well known for its role in stress and fatigue management. It contributes to the balance of the nervous system and can influence the way the body reacts to stressful situations.

Magnesium is involved in :

• energy
• nerve function
• muscle relaxation
• certain hormonal functions
• sleep
• stress management

How magnesium works

Magnesium is involved at cellular level, notably in the production of ATP, the main source of energy used by cells.

It also plays a role in the transmission of nerve signals, contributing to the balance between excitation and relaxation. This is why it is often associated with stress management and relaxation.

At muscular level, it is involved in muscle contraction and relaxation.

It is also involved in regulating the nervous system and can influence sleep quality and stress management.

What science says

Research shows that magnesium is involved in many biological functions, and that insufficient intake may be associated with certain symptoms.

In particular, there are links between low magnesium intake and :

• fatigue
• stress
• sleep disorders
• irritability
• muscular tension

However, these effects vary from one individual to another, and are not specific.

Important note

• severe deficiencies are rare
• moderate deficiencies are more frequent
• effects are often diffuse

Sources: ANSES, NIH, EFSA.

Signs of inadequate intake

Insufficient magnesium intake can manifest itself in various, often discreet signs:

• persistent fatigue
• nervousness or irritability
• sleep disorders
• muscular tension
• sensitivity to stress

These signs can have several causes and are not specific.

Where to find magnesium

Magnesium is found in many foods, particularly of plant origin.

It is found in :

• oilseeds (almonds, walnuts, hazelnuts)
• dark chocolate
• green vegetables (spinach, Swiss chard)
• legumes
• whole-grain cereals
• certain mineral waters

A varied diet is generally sufficient to cover your needs.

Practical advice

Maintaining a good intake of magnesium depends above all on diet.

It's essential to choose minimally processed, nutrient-rich foods. Ultra-processed products are often less rich in magnesium.

In times of stress or fatigue, magnesium needs can be greater. Adapting your diet at such times can help.

Magnesium is also sensitive to certain factors, such as stress, which can increase its use by the body.

Dietary supplements can be considered in certain cases, but they do not replace a balanced diet.

To be linked in the app

This sheet can be linked to :

• energy and fatigue
• stress
• PMS
• sleep
• micronutrients

To remember

Magnesium is an essential mineral involved in many bodily functions.

Keep in mind :

• it plays a key role in energy and stress management
• insufficient intakes are relatively frequent
• a varied diet generally covers requirements
• it acts as part of an overall balance