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Magnesium |
ENCYCLOPAEDIA |
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Seven French out of ten misses some.
With which it faults? Stress, unbalanced food, nicotinism.
Let us give a progress report on this funny of element which weighs only one score of grams for the organization but whose virtues are immense.
In the Eighties, it was the "drug" tendency.
Everyone took, counters of it tiredness, the stress, cramps, palpitations, swarmings.
The spasmophiles always had some in their pocket, the sportsmen consumed some with turn of arm and the doctors prescribed some systematically with the women who followed a mode.
Twenty years later, magnesium is always number one on the market of the food complements. Considering the number of studies which are devoted to him, the scientists always seem to find it with their taste, and Medec 2002, the Living room of the medicine which took place in Paris last March, has just praised the virtues of them.
According to estimates' from investigation SU.VI.MAX, 80% of the Frenchwomen and 73% French would have insufficient daily food magnesium contributions.
The most deprived - 20% of the women and 17% of the men - two thirds of the advised quantities would not even reach. Dr. Jean-Pierre Cahané, nutrithérapeute: "magnesium supports the muscular contraction, explains it.
However, in the event of deficit, the nervous cells which control this phenomenon become hyperexcitables and the muscles contract in an anarchistic way.
Sometimes those of the back, sometimes those of cranium or those of the blister, the thorax, the legs, the heart...
From where a broad pallet of symptoms
- pains of back, headaches, nauseas, difficulties respiratory, cramps, palpitations, swarmings, tiredness, tremors, nervousness...
- that the patients feel indeed. Without counting the signs neuropsychic which betray an intense emotional activity: over-sensitiveness with the noise, stammerings, disturb memory.
However, the great diversity of their symptoms makes that they cannot with which specialist be dedicated any more. They pass from the one to the other, undergo all kinds of examinations and, often, end up being intended to say that "it is in the head".
A difficult diagnosis
A magnesium deficit is not established starting from a simple blood assessment, like one does it, for example, to proportion iron. Only 1% of our reserves circulate in the blood plasma, the remainder being stored in the cells.
Certain diseases - prolonged diarrhoeas, chronic digestive pathologies - can also oppose its absorption by the intestine.
Lastly, we would be numerous - approximately 18% of the population, according to Dr. Cahané - with being carrying a genetic anomaly which prevents its assimilation by the cells. "One can think that a person is concerned when the benefit which it draws from a magnesium cure exhaust very quickly, it adds. The only solution would be then to be under treatment permanently.
However, it would be too complicated - and too expensive - to make cellular taking away with each time one suspects a deficiency. "the diagnosis rests on the clinical examination of our patients, affirms Dr. Cahané. While passing their symptoms in review but also while trying to study the circumstances which could explain an overconsumption of their magnesium organization." Namely an unbalanced food, nicotinism, the catch of drugs able to disturb its metabolism - as the pill, the tétracyclines (antibiotic), or nerve sedatives... - or to involve excessive losses - as the diurétiques ones.
Certain diseases - prolonged diarrhoeas, chronic digestive pathologies can also oppose its absorption by the intestine.
Lastly, we would be numerous - approximately 18% of the population, according to Dr. Cahané - with being carrying a genetic anomaly which prevents its assimilation by the cells. "One can think that a person is concerned when the benefit which it draws from a magnesium cure exhaust very quickly, it adds. The only solution would be then to be under treatment permanently.
One spoke also much, in Medec, of the bond between stress and magnesium.
"In fact, their relations are at several levels, explains Pr Berthelot, director of the laboratory of physiology, experimental preventive nutrition to the pharmacy and Faculty of Medicine of Besancon.
On a side, the stress causes an important release of hormones which support the elimination of magnesium by the kidneys (catecholamines, cortisol). Other, a deficiency can worsen the effects of the stress." A true vicious circle!
Conclusion: is it necessary to make regular magnesium cures?
"Yes, when the signs of insufficiency appear (nervousness, cramps, tiredness...), answers Dr. Cahané.
420 milligrams per day for the Messrs, 360 Mg for the injuries - 400 Mg if they are pregnant or that they nurse.
To meet our requirements out of magnesiums, to as much know or to find it.
-1 dry vegetable plate: from 70 to 100 Mg
-1 plate of pastes or rice: from 20 to 30 Mg
-1 green vegetable plate: from 30 to 40 Mg
-1 dry fruit handle: from 20 to 30 Mg
-1 black chocolate bar (30 G): 30 Mg
-1 fruit: from 15 to 20 Mg (a banana: 40 Mg)
-Wholewheat bread (100g): 80 Mg
One can also drink water rich in magnesium (Hépar, Contrex for punts; Quézac and San Pellegrino for the gas ones.
Studies indeed showed that the magnesium contained in water was a little better comparable than that present in food.
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Supplementary food
Vitamin A
