Often called a natural anti-stress, magnesium is a mineral found in many everyday foods. Essential to the activity of enzymes and the functioning of cells, its rate in the body is able to affect our health in many ways, including leading to insomnia, anxiety and stress. To this end, Emily Benfit, author of The Sleep Solution and the Butter Believer blog dedicated to nutrition and well-being, shares a homemade preparation of small relaxing gums that will allow you to add it to your diet in a healthy and natural way .
Responsible for many disturbances, stress and anxiety play a major role in our health both physically and psychologically. Indeed, these ailments easily lead to sleep problems, fatigue, lack of concentration or muscle tension. Although magnesium is available to all via healthy foods, the increasing amount of processed foods in the food market is gradually reducing access to this nutrient, creating significant deficiencies.
In order to maintain a balanced magnesium level in the adult body, the recommended dose is 420 mg for men and 320 mg for women. Yet these goals would be far from being achieved. According to a study of a sample of 79 786 French, it seems that 14.6% of men and 28.1% of women would be deficient since they would consume dietary supplements at least three times a week; magnesium is one of the 3 supplements most consumed with vitamins C and B6. In addition, magnesium deficiencies have been associated with a variety of conditions such as osteoporosis., cardiovascular diseases, hypertension, depression and neuropsychiatric disorders.
In an interview with Madame Figaro magazine , naturopath Nicole Tripier explains that it is important to listen to her body to identify her needs. In cases of unexplained fatigue, disturbed sleep, cramps, nausea and vertigo, magnesium may well be involved; especially if the individual suffers from these symptoms despite a healthy diet and regular physical activity. In this sense, treatments based on supplements can help restore the metabolic balance. However, she adds that there is no point in extending them for too long periods of time, at the risk of having their effect annihilated. The pharmacist Thomas Kassab confirms it: the ideal is not to exceed 3 cures a year ranging from a duration of 1 to 3 months.
Magnesium relaxing gums
Here is how to prepare relaxing magnesium-based erasers that you can consume during your treatments:
- 5 tablespoons of magnesium citrate
- 3 tablespoons organic gelatine powder ( to be replaced by agar-agar for vegan people)
- 1 tablespoon honey or organic maple syrup
- 1 cup fresh lemon juice
- A pinch of salt
To start, take a bowl and mix the magnesium citrate with lemon juice, stirring regularly. Then place your mixture in a small pot and add the organic powdered gelatin or agar-agar. Heat your mixture over medium heat.
Once the gelatin is dissolved, it’s time to add your honey or organic maple syrup before finishing with a pinch of salt. Always on medium heat, make sure your mixture reduces by a quarter before proceeding to the next step.
Once cooking is complete, pour your mixture into small baking pans or silicone containers and cool for a minimum of half an hour. If you have followed the recommended amounts for this preparation, you should get an average of 35 small gums each containing 70mg of magnesium.
Being present in many foods such as cocoa, dark chocolate or dried fruits and vegetables, magnesium is available in a natural way. If you suffer from persistent deficiencies or need higher doses, do not hesitate to ask your doctor for advice before taking a dietary supplement.
Consumed in excess, magnesium could induce laxative effects. For this, limit yourself to the recommended dose, ie 1 to 2 gums per day to begin and 5 in total to never exceed.
It is not recommended for people with chronic renal failure. Since they are unable to eliminate it, magnesium could be too much in the blood and lead to complications.