Comment optimiser votre statut en magnesium ? En pratique - Épisode 16

🔎 To learn more Blog: https://anthonyberthou.com Train in systemic nutrition: https://lanutritionsystemique.com Subscribe to my newsletter: https://www.lanutritionsystemique.com... After a first episode dedicated to the roles of magnesium, it's time for practical application. In this second part, I offer practical advice, whether it's choosing foods rich in magnesium or quality supplements. On the agenda: some very concrete questions: Is chocolate really a good source of magnesium, and in what quantity? Why think "per serving" rather than "per 100g"? Oilseeds and mineral water: which should you choose? What dietary habits optimize magnesium absorption? How can you tell if you are truly deficient in magnesium? Marine magnesium, oxide, citrate, bisglycinate, etc. What are the best forms and how should you consume them? How can you avoid the laxative effect of magnesium supplements? My answers to these questions, and many more, are in this second episode. Enjoy listening! Chapters: 00:00 Introduction: the objective of this practical section 00:42 Reminder: magnesium, a mineral involved everywhere 01:59 Cocoa & chocolate: think in terms of serving size, not "per 100g" 04:09 The trap of "per 100g" tables 05:42 Oilseeds: Brazil nuts, almonds 07:45 Cashews: a good source, but a choice to consider holistically 10:00 Mineral waters rich in magnesium 11:46 Bioavailability: dose, laxative effect, benefits of split intake 14:19 Possible signs of a deficiency and risk situations 17:21 Biomarkers: the importance of erythrocyte magnesium 19:08 Choosing the right supplement: the different forms 21:36 Marine magnesium: "natural" does not mean well absorbed 27:48 The trap of the claims on packaging Dietary supplement 29:50 Dosage 33:15 Prebiotic fibers and sourdough: optimizing absorption 35:52 Oxalates, salt, alcohol: obstacles to limit 37:31 Conclusion References: ANSES. Ciqual Table — magnesium content. ANSES/Ciqual. Blancquaert L, Vervaet C, Derave W. Nutrients. 2019;11(7):1663. doi:10.3390/nu11071663 Bohn T, Davidsson L, Walczyk T, Hurrell RF. Am J Clin Nutr. 2004;79(3):418-23. doi:10.1093/ajcn/79.3.418 Bohn T, Davidsson L, Walczyk T, Hurrell RF. Br J Nutr. 2004;91(4):601-6. doi:10.1079/bjn20031081 Fine KD, Santa Ana CA, Porter JL, Fordtran JS. J Clin Invest. 1991;88(2):396-402. doi:10.1172/jci115317 Kappelle D, Heimbeck I, Herpich C, et al. BMC Nutr. 2017;3:7. doi:10.1186/s40795-016-0121-3 Lindberg JS, Zobitz MM, Poindexter JR, Pak CY. J Am Coll Nutr. 1990;9(1):48-55. doi:10.1080/07315724.1990.10720349 Merschmann R, Burgmer C, Eckert GP, Wagner AE. Mol Nutr Food Res. 2025;69(22):e70227. doi:10.1002/mnfr.70227 Pardo MR, Garicano Vilar E, San Mauro Martín I, Camina Martín MA. Nutrition. 2021;89:111294. doi:10.1016/j.nut.2021.111294 Ranade VV, Somberg JC. Am J Ther. 2001;8(5):345-57. doi:10.1097/00045391-200109000-00008 Sabatier M, Arnaud MJ, Kastenmayer P, Rytz A, Barclay DV. Am J Clin Nutr. 2002;75(1):65-71. doi:10.1093/ajcn/75.1.65 Schuchardt JP, Hahn A. Curr Nutr Food Sci. 2017;13(4):260-278. doi:10.2174/1573401313666170427162740 Schuette SA, Lashner BA, Janghorbani M. JPEN J Parenter Enteral Nutr. 1994;18(5):430-435. doi:10.1177/0148607194018005430 Schutten JC, Joris PJ, Groendijk I, et al. J Am Heart Assoc. 2022;11(6):e021783. doi:10.1161/jaha.121.021783 Wälti MK, Zimmermann MB, Walczyk T, Hurrell RF. Am J Clin Nutr. 2003;78(3):448-453. doi:10.1093/ajcn/78.3.448 #nutrition #magnesium #micronutrition #food #health #podcast #anthonyberthou #systematicnutrition