The magnesium is one of the most underestimated micronutrients in blood pressure regulation. More than 75% of French people are in chronic deficiency according to the SU.VI.MAX study, and this deficiency has a direct impact on blood pressure. According to a major meta-analysis published in Hypertension (Zhang et al. 2016), 368 mg/day of magnesium for 3 months significantly reduces blood pressure. This guide breaks down the 7 scientific truths about this underestimated connection.
In brief: Magnesium is involved in over 300 enzymatic reactions including the regulation of vascular tone. According to Zhang et al. 2016 in Hypertension (meta-analysis of 34 RCTs, 2,028 participants), 368 mg/day for 3 months reduce systolic by 2.00 mmHg and diastolic by 1.78 mmHg. According to Behers et al. 2024 in Nutrients, at similar dosage for more than 3 months, the effect reaches −3.03 mmHg systolic. According to An et al. 2022 in JACC, magnesium is among the micronutrients with moderate to strong evidence for reducing overall cardiovascular risk.
Concrete action: 300-400 mg/day of magnesium bisglycinate (bioavailability 80-90%) for minimum 3 months. This is the most cost-effective and best-tolerated approach. For complete blood pressure synergy, combine Magnesium+ Nutrition•pro with Tensioptine (black garlic, olive leaf, hawthorn, rhodiola) — this is the most documented blood pressure protocol in our range.
- Magnesium and blood pressure: the biochemical connection
- Zhang 2016 meta-analysis: −2 mmHg systolic confirmed
- Behers 2024: duration makes the difference (−3 to −4.31 mmHg)
- 75% of French people with deficiency: the silent epidemic
- Which form of magnesium to choose: the complete guide
- Optimal dosage and treatment duration
- Specific profiles (athlete, menopause, senior, diabetic)
- Myths and misconceptions about magnesium
- Magnesium+ + Tensioptine synergy: the complete protocol
1. Magnesium and blood pressure: the biochemical connection
The mineral that relaxes vascular smooth muscle
OF MAGNESIUM
The magnesium (chemical symbol Mg) is the fourth most abundant mineral in the human body (approximately 24 g in adults). It participates in more than 300 enzymatic reactions, several of which are directly involved in the regulation of blood pressure. Its deficiency therefore affects the entire cardiovascular system.
The 4 mechanisms of action of magnesium on blood pressure
According to converging data from meta-analyses (Zhang 2016, Behers 2024) and pharmacological literature, magnesium acts on blood pressure through 4 complementary pathways. This versatility explains why its effect is gradual but real, and why it complements cardiovascular phytotherapeutics so well.
Mechanism 1: Natural calcium antagonism
Magnesium is a physiological antagonist of calcium. At the level of vascular smooth muscle cells (which line the arteries), it is calcium entry that triggers contraction. Magnesium modulates L-type calcium channels, reducing calcium influx and promoting relaxation. This is exactly the mechanism targeted by calcium channel blocker medications (amlodipine, lercanidipine, nifedipine), but in a natural and much gentler form. This is why magnesium never causes sudden orthostatic hypotension, unlike medications.
Mechanism 2: Modulation of the sympathetic nervous system
Magnesium modulates the release of catecholamines (adrenaline, noradrenaline) at sympathetic nerve terminals. These neurotransmitters are responsible for vasoconstriction and heart rate acceleration in stressful situations. By reducing their release, magnesium lowers overall sympathetic tone. This explains its relaxing effect and its particular usefulness in stress-dependent hypertension.
Mechanism 3: Stimulation of endothelial nitric oxide (NO)
Magnesium is a cofactor of endothelial NO-synthase (eNOS), an enzyme that produces nitric oxide in the vessel wall. NO is the primary natural vasodilator of the human body. In case of magnesium deficiency, NO production decreases, the endothelium becomes dysfunctional, and blood pressure gradually rises. Supplementation restores this endothelial function, particularly in subjects with prolonged deficiency.
Mechanism 4: Regulation of sodium metabolism
Magnesium improvesrenal sodium excretion through modulation of Na/K-ATPase pump activity. More salt excreted = less water retained = reduced blood volume = lower blood pressure. This is a mild and natural diuretic effect, comparable (but gentler) to that of thiazide diuretics. This effect is particularly marked in people salt-sensitive (approximately 50% of the hypertensive population).
Why magnesium is synergistic with herbal blood pressure remedies
The strength of magnesium is not in its isolated effect (modest, −2 to −3 mmHg) but in its mechanistic complementarity with phytotherapeutic actives. Where olive leaf acts on the converting enzyme (ACE), where black garlic stimulates NO via S-allyl-cysteine, where hawthorn modulates heart rhythm, magnesium acts upstream on baseline vascular muscle relaxation. It is the "cement" that allows other actives to function fully. According to Verma et al. 2020 in Natural Products and Bioprospecting, this is why synergistic cardiovascular formulas almost always integrate magnesium as a complement to plants.
2. Zhang 2016 meta-analysis: −2 mmHg systolic confirmed
34 clinical trials, 2,028 participants, level A evidence
−1.78 mmHg DIASTOLIC
The reference study on magnesium and blood pressure is the meta-analysis by Zhang et al. 2016 published in Hypertension, the official journal of the American Heart Association. This is a major publication that aggregates 34 double-blind randomized clinical trials against placebo, totaling 2,028 participants.
Why 2 mmHg is significant
This may seem modest, but it is clinically important. According to ESC European guidelines, a systolic reduction of only 2 mmHg reduces cardiovascular mortality risk by 7% and stroke risk by 10% over the long term. For a simple, safe, low-cost nutritional intervention, this is an excellent benefit-to-cost ratio.
A subgroup analysis showed that the effect is more pronounced in individuals with chronic deficiency (serum magnesium concentration below 0.75 mmol/L) and in initially hypertensive subjects. In other words: the more magnesium you lack, the more effective supplementation is.
3. Behers 2024: Duration makes the difference (−3 to −4.31 mmHg)
The effect of magnesium is amplified with the length of the treatment course
(360 MG/DAY, >3 MONTHS)
The Behers et al. 2024 meta-analysis published in Nutrients brings crucial nuance: dose AND duration both matter. Its subgroup analyses make it possible to identify the optimal protocol.
Practical implication: patience is key
This study sheds light on a crucial point: do not expect immediate effects. The first weeks of supplementation serve to replenish tissue stores (magnesium is stored 60% in bones and 27% in muscles). The effect on blood pressure appears significant only after this reserve repletion, typically 8 to 12 weeks.
4. 75% of French people deficient: the silent epidemic
SU.VI.MAX and dietary surveys: an alarming finding
CHRONIC DEFICIENCY
The SU.VI.MAX study (Supplementation in Vitamins and Minerals Antioxidants), conducted in France over 13 years (1994-2007) with over 13,000 participants, revealed that more than 75% of French people consume less than the RDA for magnesium. More recent dietary surveys (Crédoc, Anses) confirm this trend.
The 3 main causes of modern deficiency
Why this silent epidemic? Three factors converge. (1) Depletion of agricultural soils : according to several comparative studies, vegetables today contain 30 to 50% less magnesium than they did 50 years ago, due to intensive agriculture and soil degradation. (2) Cereal refining : white bread contains 80% less magnesium than whole wheat bread, white rice 70% less than brown rice. (3) Modern loss factors : chronic stress, coffee, alcohol, medications (diuretics, PPIs), intense exercise — all increase urinary magnesium losses.
Official RDAs vs. reality
| Profile | Official RDAs | Average actual intake France | Average deficit |
|---|---|---|---|
| Adult male | 380 mg/day | 280 mg/day | −100 mg/day (−26%) |
| Adult female | 300 mg/day | 220 mg/day | −80 mg/day (−27%) |
| Pregnant woman | 400 mg/day | 250 mg/day | −150 mg/day (−37%) |
| Senior 65+ years | 400 mg/day | 240 mg/day | −160 mg/day (−40%) |
| Intense athlete | 500-600 mg/day | 320 mg/day | −180-280 mg/day (−40-50%) |
Typical symptoms: unexplained chronic fatigue, muscle cramps (calves, eyelids), muscle tension, spasms, palpitations, headaches, sleep disturbances, irritability, tingling in the extremities. If you present 3+ of these signs, you are very likely in chronic deficiency. Supplementation at 300 mg/day of bisglycinate often radically changes quality of life in 4-6 weeks.
5. Which form of magnesium to choose: the complete guide
Bisglycinate vs oxide vs citrate: 10× differences in efficacy
ABSORPTION
This is the most common trap: taking the wrong form of magnesium. The difference between a marine oxide (4% bioavailability) and a bisglycinate (80-90%) is 20×. In other words: 300 mg of oxide provides only 12 mg of usable material, compared to 240-270 mg with bisglycinate. This is a huge difference in terms of real efficacy.
Detailed comparison of magnesium forms
| Form | Bioavailability | Digestive tolerance | Recommendation |
|---|---|---|---|
| Bisglycinate | 80-90% ★★★★★ | Excellent | Optimal choice for stress + sleep |
| Citrate | 40-50% ★★★★ | Possible laxative effect | If slow transit present |
| Malate | 40-50% ★★★★ | Good | If chronic fatigue |
| Glycerophosphate | 30-40% ★★★ | Good | Correct alternative |
| Lactate | 20-30% ★★ | Variable | Avoid for blood pressure |
| Oxide / Marine | 4% ★ | Strong laxative effect | AVOID absolutely |
| Chloride | 10% ★ | Unpleasant taste | AVOID |
Why microencapsulated bisglycinate dominates
The magnesium bisglycinate is a chelated form where magnesium is bound to two molecules of glycine (amino acid). This structure enables optimal absorption via intestinal transporters for amino acids (and not via conventional saturatable mineral channels). The microencapsulation further protects magnesium from gastric acids and allows progressive release in the small intestine. This is the form used in Magnesium+ Nutrition•pro.
Beware of cheap "marine magnesium" supplements. These are often poorly bioavailable magnesium oxides or hydroxides (4-10%), which cause digestive issues (laxative effect), with negligible real benefit. Always check the chemical form on the label: "bisglycinate", "citrate" or "malate" are the only acceptable forms for blood pressure.
Bonus studies: what other major publications say
Beyond the 5 main sources in this article, several major publications from the last decade reinforce the rationale for magnesium in cardiovascular health. Dibaba et al. 2017 (meta-analysis) showed an inverse association between magnesium intake and stroke risk (-7% per additional 100 mg/day increment). Fang et al. 2016 confirmed magnesium's effect on overall cardiovascular mortality (-10% at optimal intake). On the practical side, Cunha et al. 2017 demonstrated that supplementation with 600 mg/day of magnesium citrate improves endothelial function (FMD measure) in hypertensive patients, independent of blood pressure effect. These findings converge toward one conclusion: magnesium acts on the entire cardiovascular system, not just blood pressure.
6. Optimal dosage and treatment duration
300-400 mg/day for a minimum of 3 months
AS A DIETARY SUPPLEMENT
Recommendations according to your profile
2-month course, renewable
+ chronic stress
+ Tensioptine in synergy
regular blood pressure monitoring
minimum 3-month course
When and how to take magnesium?
Evening dose recommended: magnesium promotes muscle relaxation and sleep. Split the dose into 2 intakes (midday + evening) optimizes absorption (intestinal transporters become saturated beyond 200 mg in a single dose). To be taken with meals to optimize absorption (unless there is a drug interaction). Avoid with antibiotics from the fluoroquinolone and tetracycline families (space 2-3 hours apart).
Specific profiles: who benefits most from magnesium?
Certain profiles derive major blood pressure benefit from magnesium
Profile 1: The endurance or high-intensity athlete
Athletes, particularly those who practice endurance sports (running, cycling, swimming) and high-intensity sports (Muay Thai, CrossFit, HIIT), have magnesium requirements 30 to 50% higher than sedentary individuals. Three reasons: massive sweat losses (up to 20% of body magnesium during prolonged exercise), increased metabolic demands (ATP production), and elevated catecholamines that accelerate urinary losses. Frequent consequences: nocturnal cramps, exercise fatigue, Post-workout palpitations, slow recovery. According to nutritional guidelines, an intense athlete should aim for 500 to 600 mg/day of elemental magnesium. Supplementation at 300 mg/day of bisglycinate, in addition to diet, is almost always necessary. Bonus effect on blood pressure: improvement in post-exercise venous return and stabilization of resting heart rate.
Profile 2: Women at menopause or perimenopause
Menopause <<<6>>> and et la perimenopause are a critical period for magnesium status. The drop in estrogen leads to increased urinary magnesium excretion, accelerated bone loss, and frequent blood pressure destabilization. According to studies, nearly 80% of menopausal women have chronic magnesium deficiency. Typical symptoms worsened by this deficiency: intensified hot flashes , insomnia, palpitations, irritability, elevated blood pressure, nighttime cramps. Supplementation at 300-400 mg/day of bisglycinate brings overall improvement of these symptoms in 4-8 weeks, with a stabilizing effect on blood pressure. It is one of the best-documented supplements for comfort during peri/post-menopause.
Profile 3: Seniors aged 65+
Seniors <<<20>>> are the population most deficient in magnesium. Three converging factors: sont la population la plus carencée en magnésium. Trois facteurs convergent : decreased intestinal absorption (-30% vs. young adults), reduced dietary intake (diminished appetite, refined food choices), and increased losses (diuretic medications, proton pump inhibitors, corticosteroids very common after age 65). According to food surveys, French seniors consume an average of 240 mg/day of magnesium, versus the recommended 400 mg/day (40% deficit). Consequences: worsening of age-related hypertension, increased stroke risk, accelerated sarcopenia, sleep disorders. Supplementation at 300 mg/day of microencapsulated bisglycinate (excellent digestive tolerance, key point in seniors) is indicated for a minimum 6-month course, to be renewed. Expected effect: better exercise tolerance, consolidated sleep, more stable blood pressure.
Profile 4: Type 2 diabetic or pre-diabetic
Type 2 <<<30>>> diabetes and et la pre-diabetes (insulin resistance) are strongly associated with magnesium deficiency. Diabetic subjects show urinary magnesium excretion 2 to 3 times higher than healthy subjects (glycosuria leading to magnesium loss). However, magnesium is a cofactor forinsulin sensitivity : a deficiency worsens insulin resistance, creating a vicious cycle. According to Askari et al. 2020 in Critical Reviews in Food Science and Nutrition, magnesium supplementation improves metabolic markers (HbA1c, fasting blood glucose, insulin sensitivity) in diabetics. In hypertensive diabetics (a very common combination), the blood pressure effect combines with metabolic improvement. Recommended dose: 300-400 mg/day of bisglycinate, in addition to usual antidiabetic treatment.
Profile: Woman, 52 years old, perimenopausal for 18 months. Self-measured blood pressure averaging 138/88 mmHg (upper limit), insomnia for 1 year, daily hot flashes, nocturnal palpitations, calf cramps 2-3×/week. No medication. Normal blood work except red blood cell magnesium at lower limit.
Proposed protocol: Magnesium bisglycinate 300 mg/day (2 capsules at noon + 2 in evening), 3 months.
Results at 8 weeks (observed by self-measurement and symptom tracking): Average blood pressure 130/82 mmHg (-8/-6 mmHg), complete disappearance of cramps, marked sleep improvement (1 nocturnal awakening instead of 3-4), hot flashes reduced by half. At 12 weeks: blood pressure 128/80 mmHg, consolidation of benefits. Treatment continued for 6 months then reduced dose to 200 mg/day for maintenance.
Myths and misconceptions about magnesium
5 false ideas that prevent proper supplementation
Myth 1: "Diet alone is enough to cover my needs"
FALSE in 75% of cases. This is the most widespread myth, unfortunately contradicted by the data: according to SU.VI.MAX and Crédoc surveys, 3 out of 4 French people do not meet their magnesium RDA through diet alone. Structural causes (soil depletion, cereal refining) make it almost impossible to reach 380 mg/day through modern diet. A supplementation of 300 mg/day is a common-sense measure, comparable to vitamin D in winter.
Myth 2: "Marine magnesium is best because it's natural"
FALSE. "Marine magnesium" is generally magnesium oxide or hydroxide, with bioavailability of only 4% (vs 80-90% for bisglycinate). "Marine" is a marketing argument, not a guarantee of quality. The term evokes naturalness, but what matters for efficacy is the chemical form, not the origin of the raw material. Bisglycinate (bound to glycine) is by far the most effective form, particularly for blood pressure.
Myth 3: "The higher the dose, the better"
FALSE. Beyond 300-400 mg/day in supplemental form (in addition to diet), absorption saturates and excess is excreted by kidneys or causes digestive problems (loose stools). ANSES recommends not exceeding 250 mg/day in dietary supplement. No need to aim for massive doses: consistency over 3-6 months does much more than dose. The Behers 2024 meta-analysis confirms: moderate doses + long duration beat high doses + short duration.
Myth 4: "If I take magnesium, I can stop my blood pressure medication"
FALSE and dangerous. Magnesium has a modest blood-pressure-lowering effect (−2 to −3 mmHg). This is very useful as a complement, but incomparable to antihypertensive drugs which typically lower by 10 to 25 mmHg. Never unilaterally stop treatment. However, magnesium can, on medical advice and after stable measurements, allow gradual reduction of medication dosage in certain patients. Always under medical supervision.
Myth 5: "Magnesium gives me diarrhea, so it's not right for me"
TRUE only for certain forms. The laxative effect is typical of oxide, hydroxide, and citrate at high dose. It is virtually non-existent with bisglycinate, particularly in microencapsulated form (progressive release). If you had a bad experience with "basic" magnesium, try a microencapsulated bisglycinate: 95% of people tolerate it perfectly. This is the form found in Magnesium+ Nutrition•pro.
7. Magnesium+ + Tensioptine Synergy: the complete protocol
The winning combination for complete blood pressure regulation
Magnesium alone has a modest effect (−2 to −3 mmHg). Combined with phytotherapy actives for blood pressure, its full potential unfolds. Here's why the combination Magnesium+ + Tensioptine is the most comprehensive blood pressure protocol in the Nutrition•pro range.
Coverage of the 4 main mechanisms of hypertension
| Mechanism | Magnesium+ | Tensioptine |
|---|---|---|
| Vascular smooth muscle relaxation | ★★★★★ Direct action | ★★★ Hawthorn |
| ACE inhibition (systolic) | ★ Indirect | ★★★★★ Olive leaf |
| Endothelial NO (diastolic) | ★★★ Modulation | ★★★★★ Black garlic SAC |
| Anti-stress / cortisol | ★★★ Stabilization | ★★★★★ Rhodiola |
| Heart rate + palpitations | ★★ Indirect | ★★★★★ Hawthorn |
| Sleep and recovery | ★★★★★ Direct action | ★★★ Hawthorn + Rhodiola |
Complete protocol dosage
The optimal protocol for a minimum of 3 months: Magnesium+: 4 capsules/day (2 at midday + 2 in the evening) to provide 300 mg of elemental magnesium + Tensioptine: 2 capsules/day (1 in the morning + 1 at midday) for synergistic intake of olive leaf, black garlic, hawthorn, rhodiola and royal jelly. Total: 6 capsules distributed throughout the day, $89.98 for 1 month of complete treatment, to be repeated 3 times for stable results.
Frequently asked questions about magnesium and blood pressure
How long does it take for magnesium to lower blood pressure?
According to meta-analyses, the first significant effects appear after 8-12 weeks of regular supplementation. According to Behers et al. 2024 in Nutrients, the effect amplifies beyond 3 months, reaching −4.31 mmHg systolic in prolonged treatments. The first few weeks serve to replenish tissue stores (bones, muscles), the vascular effect comes later. Patience and consistency are key.
Can magnesium be taken with blood pressure medication?
Yes, magnesium is compatible with most antihypertensive drugs. Monitor in case of calcium channel blockers (possible additive effect) and potassium-sparing diuretics (risk of hyperkalemia). Always inform your doctor. Avoid with cardiac glycosides without specialist advice. Space fluoroquinolone and tetracycline (antibiotic) doses 2-3 hours apart to avoid reducing their absorption.
Is magnesium safe for long-term use?
Yes, at physiological dose (300-400 mg/day). Magnesium is one of the safest minerals to supplement long-term. The body effectively regulates excess through kidney excretion. Official safety limit (ANSES): 250 mg/day additional in dietary supplement, not counting dietary intake. Absolute contraindication : severe renal insufficiency (clearance < 30 mL/min), risk of toxic accumulation.
Marine magnesium vs bisglycinate: what's the real difference?
The difference is enormous. Marine magnesium (oxide, hydroxide) has a bioavailability of only 4%. Bisglycinate has a bioavailability of 80-90%, which is 20× higher. Concretely, 300 mg of oxide provides only 12 mg usable (with laxative effects as a bonus), versus 240-270 mg with bisglycinate. The additional cost of bisglycinate (~€2-3/month) is more than offset by real efficacy.
Which foods are rich in magnesium?
The best dietary sources (per 100 g): dried seaweed (700 mg), pumpkin seeds (550 mg), unsweetened cocoa (500 mg), almonds (270 mg), cashew nuts (260 mg), cooked spinach (87 mg), cooked white beans (60 mg), banana (32 mg). But soil depletion and food refining make it difficult to achieve 300-380 mg/day through diet alone. Supplementation remains the most reliable approach.
Why am I not seeing results after 1 month of magnesium?
Three possible reasons. (1) Inadequate form : if you're taking marine/oxide magnesium, bioavailability is too low. Switch to bisglycinate. (2) Insufficient duration : 1 month is not enough; tissue stores are not replenished. Continue for 2-3 months. (3) Dose too low : check the actual elemental magnesium dose (often 1/4 to 1/5 of the total salt weight). Aim for 300 mg/day of elemental magnesium, not "total magnesium".
Does magnesium also help with sleep and stress?
Yes, it'sone of its major benefits. Magnesium regulates the parasympathetic nervous system (relaxation), modulates cortisol release (anti-stress), improves melatonin production and promotes deep sleep. Bisglycinate (a form chelated to glycine, with neuro-calming properties) is particularly interesting when taken in the evening. Effects often felt within 2-3 weeks: better sleep, less irritability, greater calm.
Magnesium and weight loss: what's the connection?
According to Askari et al. 2020 in Critical Reviews in Food Science and Nutrition (meta-analysis of 32 RCTs), magnesium supplementation reduces BMI, particularly in subjects with deficiency, insulin resistance, or obesity. Modest but real effect. Mechanisms: improved insulin sensitivity (which reduces fat storage), regulation of carbohydrate metabolism, support of cellular energy. To be combined with appropriate diet.
Can a blood test measure magnesium?
Yes, but with an important caveat. Serum magnesium testing (standard blood analysis) is poorly informative : only 1% of body magnesium is in the blood, and the body maintains this concentration at all costs, sometimes at the expense of tissue depletion. The most relevant test is erythrocyte magnesium (intracellular), which better reflects body reserves. Ask your doctor if you suspect chronic deficiency. Normal range: 1.8-2.4 mmol/L. Below 1.8, deficiency is confirmed.
Magnesium and pregnancy: recommendations
Needs increase to 400 mg/day during pregnancy (fetal skeleton formation, placental growth). Yet, this is precisely the period when dietary deficiency is most pronounced (average intake of 250 mg/day in pregnant French women). Supplementation at 300 mg/day of bisglycinate is generally well tolerated and recommended by many obstetricians. Potential benefits: reduction of cramps, nausea, prevention of preeclampsia. Always under medical supervision, to be integrated into comprehensive prenatal monitoring.
Magnesium and stress: real effect or placebo?
Real and documented effect. Magnesium regulates thehypothalamic-pituitary-adrenal axis (HPA axis), responsible for cortisol production. In cases of chronic stress, urinary magnesium losses increase, creating a vicious cycle (stress → Mg loss → less HPA modulation → more stress). Supplementation at 300 mg/day of bisglycinate (a particularly interesting form since glycine itself has neuro-calming properties) breaks this cycle. Effects felt within 2-3 weeks: less irritability, deeper sleep, better stress tolerance.
Magnesium and coffee: should we be concerned?
Coffee (and caffeinated beverages in general) has a mild diuretic effect that increases urinary magnesium losses. At a rate of 3-4 coffees/day, you lose approximately 20-30 mg/day additionally. This may seem minimal, but over years, and in people already deficient (3 out of 4 French people), it is significant. No need to stop drinking coffee: simply compensate with supplementation at 300 mg/day. The same applies to alcohol, tea, and soft drinks, which have similar effects.
Should magnesium be taken with vitamin B6 or taurine?
The magnesium + B6 combinations or magnesium + taurine are traditional in France (formulas like Magné B6). Vitamin B6 facilitates magnesium entry into cells and has a moderate synergistic effect. Taurine has its own cardioprotective effect and improves cellular magnesium utilization. These combinations are valid but not essential if magnesium is in bisglycinate form (glycine already plays a carrier role). Bisglycinate alone is sufficient for most indications.
Glossary
- Elemental magnesium
- Actual quantity of magnesium in a supplement, to be distinguished from the total weight of the salt (oxide, citrate, bisglycinate). Always verify the dose in elemental magnesium, not in "total magnesium".
- Bisglycinate
- Chelated form of magnesium bound to two glycine molecules. Bioavailability of 80-90%, absorption via intestinal amino acid transporters, excellent digestive tolerance.
- Bioavailability
- Percentage of a nutrient actually absorbed and utilized by the body. For magnesium, ranges from 4% (oxide) to 90% (bisglycinate) depending on the chemical form.
- SU.VI.MAX
- Major French study (SUpplement in VItamins and Minerals AntiOXidants), 1994-2007, with over 13,000 participants. Documented chronic magnesium deficiency in 75% of French people.
- RDI (Recommended Dietary Intake)
- Official French recommendations for daily consumption. For magnesium: 380 mg/day (adult male), 300 mg/day (adult female), up to 600 mg/day (intense athlete).
- Microencapsulation
- Process that coats the active ingredient with a protective membrane. For magnesium bisglycinate, protects against gastric acids and allows gradual release in the small intestine.
- Natural calcium antagonist
- Magnesium acts in competition with calcium at the level of vascular smooth muscle cells. Vasodilatory effect similar to that of calcium channel inhibitor medications (amlodipine), but much gentler.
Scientific sources
- Zhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension 2016;68(2):324-333. DOI: 10.1161/HYPERTENSIONAHA.116.07664
- Behers BJ, Behers BM, Stephenson-Moe CA, et al. Magnesium and Potassium Supplementation for Systolic Blood Pressure Reduction in the General Normotensive Population: A Systematic Review and Subgroup Meta-Analysis. Nutrients 2024;16(21):3617. DOI: 10.3390/nu16213617
- An P, Wan S, Luo Y, et al. Micronutrient Supplementation to Reduce Cardiovascular Risk. J Am Coll Cardiol 2022;80(24):2269-2285. DOI: 10.1016/j.jacc.2022.09.048
- Askari M, Mozaffari H, Jafari A, et al. The effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr 2020;61(17):2921-2937. DOI: 10.1080/10408398.2020.1790498
- Verma T, Sinha M, Bansal N, et al. Plants Used as Antihypertensive. Natural Products and Bioprospecting 2020;11(2):155-184. DOI: 10.1007/s13659-020-00281-x
