{"id":98607,"date":"2024-07-22T15:04:04","date_gmt":"2024-07-22T13:04:04","guid":{"rendered":"https:\/\/aprifel-pp.mentalworks.biz\/?post_type=article_dossier&p=98607"},"modified":"2024-10-16T14:17:14","modified_gmt":"2024-10-16T12:17:14","slug":"magnesium","status":"publish","type":"article_dossier","link":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/","title":{"rendered":"Magn\u00e9sium"},"content":{"rendered":"\n
\"Aliments<\/figure>\n\n\n\n

Impliqu\u00e9 dans de nombreuses fonctions biologiques, le magn\u00e9sium est l’un des min\u00e9raux les plus abondants dans notre organisme.<\/strong> D\u00e9couvrez son r\u00f4le dans l’organisme, les besoins nutritionnels en magn\u00e9sium tout au long de la vie et les aliments \u00e0 privil\u00e9gier pour avoir des apports alimentaires suffisants en magn\u00e9sium. <\/strong><\/p>\n\n\n\n

Le magn\u00e9sium, un min\u00e9ral impliqu\u00e9 dans de nombreuses fonctions physiologiques<\/h2>\n\n\n\n

Le magn\u00e9sium intervient dans plus de 300 r\u00e9actions enzymatiques<\/strong> et est ainsi impliqu\u00e9 <\/strong>dans de nombreuses fonctions de l\u2019organisme. Il contribue, entre autres, au m\u00e9tabolisme \u00e9nerg\u00e9tique<\/strong>, au m\u00e9tabolisme du calcium<\/strong>, \u00e0 la r\u00e9duction de la fatigue<\/strong> ainsi qu\u2019aux fonctionnements <\/strong>des muscles <\/strong>et du syst\u00e8me nerveux<\/strong> (Anses 2021<\/a>).<\/p>\n\n\n\n

Le magn\u00e9sium poss\u00e8de \u00e9galement des propri\u00e9t\u00e9s structurelles<\/strong>. Il est notamment l\u2019un des constituants <\/strong>des os <\/strong>et des dents<\/strong>. A l’\u00e2ge adulte, le corps humain contient environ 25g de magn\u00e9sium<\/strong>, r\u00e9partis pour environ 50 \u00e0 60 % dans les os et 25 % dans les muscles.<\/strong><\/p>\n\n\n

\n
\"b\u00e9n\u00e9fices<\/figure><\/div>\n\n\n

Figure 1 : Principales all\u00e9gations de sant\u00e9 pour le magn\u00e9sium
(d\u2019apr\u00e8s Anses, 2019)<\/em><\/p>\n\n\n\n

Magn\u00e9sium, des besoins croissants avec l\u2019\u00e2ge, plus \u00e9lev\u00e9s chez les adolescents et les hommes<\/h2>\n\n\n\n

Les recommandations pour le magn\u00e9sium se basent sur les apports satisfaisants<\/strong> en raison d\u2019un manque de donn\u00e9es scientifiques<\/strong> pour \u00e9tablir des r\u00e9f\u00e9rences nutritionnelles pour la population. Actualis\u00e9es par l\u2019Anses en 2021, ces valeurs varient de 25 \u00e0 380 mg\/j<\/strong> selon les cat\u00e9gories de population (Anses, 2021<\/a>). Les besoins les plus \u00e9lev\u00e9s sont notamment observ\u00e9s pour les hommes de 18 ans et plus (voir tableau 1 ci-dessous).<\/p>\n\n\n\n

\n\n\n\n\n
Cat\u00e9gorie de la population<\/span><\/td>\nEnfants de 1 \u00e0 3 ans<\/span><\/td>\n\n

Enfants de 4 \u00e0 6 ans<\/span><\/p>\n<\/td>\n

Enfants de 7 \u00e0 10 ans<\/span><\/td>\nAdolescents de 11 \u00e0 14 ans<\/span><\/td>\nAdolescents de 15 \u00e0 17 ans<\/span><\/td>\nHommes et femmes de 18 ans et plus<\/span><\/td>\nFemmes enceintes ou allaitantes<\/span><\/td>\n<\/tr>\n
AS en magn\u00e9sium (mg\/j)<\/td>\n180<\/td>\n210<\/td>\n240<\/td>\n265<\/td>\n\n

H : 295<\/p>\n

F : 225<\/p>\n<\/td>\n

\n

H : 380<\/p>\n

F : 300<\/p>\n<\/td>\n

\n

300<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n

Tableau 1 : \u00a0Apports satisfaisants en magn\u00e9sium (d’apr\u00e8s Anses, 2021)<\/em><\/p>\n\n\n\n

Magn\u00e9sium, des apports insuffisants pour la majorit\u00e9 de la population fran\u00e7aise<\/h2>\n\n\n\n

L\u2019\u00e9tude INCA 2 r\u00e9v\u00e8le que 70% de la population fran\u00e7aise<\/strong> pr\u00e9sente des apports insuffisants<\/strong> en magn\u00e9sium <\/strong>(Anses, 2015<\/a>). Le d\u00e9ficit moyen d\u2019apport <\/strong>est d\u2019environ 100 mg\/jour <\/strong>et serait plus important chez les femmes<\/strong>. Les adolescents <\/strong>sont \u00e9galement concern\u00e9s <\/strong>par le d\u00e9ficit d\u2019apport en magn\u00e9sium. Il s\u2019\u00e9l\u00e8verait \u00e0 150 mg pour les filles et 120 mg pour les gar\u00e7ons. Une alimentation vari\u00e9e<\/strong> et \u00e9quilibr\u00e9e <\/strong>permet toutefois de couvrir les besoins en magn\u00e9sium<\/strong> (Anses, 2021<\/a>).<\/p>\n\n\n\n

\n
\n
\n \n Le magn\u00e9sium est le min\u00e9ral pour lequel le risque de d\u00e9ficience est le plus \u00e9lev\u00e9 en France.\n <\/span>\n <\/div>\n
<\/span><\/figcaption>\n <\/figure>\n <\/div>\n\n\n\n

Un d\u00e9ficit <\/strong>en magn\u00e9sium <\/strong>se manifeste g\u00e9n\u00e9ralement par de la fatigue<\/strong>, des contractions musculaires<\/strong>, ainsi qu\u2019un affaiblissement du syst\u00e8me immunitaire<\/strong>. Il peut \u00e9galement entrainer des troubles r\u00e9naux<\/strong> et gastro-intestinaux <\/strong>ainsi que des hypocalc\u00e9mies ou hypokali\u00e9mies conduisant \u00e0 des sympt\u00f4mes cardiaques et neurologiques<\/strong> (Schwalfenberg, et al, 2017<\/a>).<\/p>\n\n\n\n

Une consommation excessive de magn\u00e9sium<\/strong> peut induire une acc\u00e9l\u00e9ration <\/strong>du transit intestinal<\/strong>. En cas d\u2019exc\u00e8s, le magn\u00e9sium est rapidement \u00e9limin\u00e9 dans les urines<\/strong>.<\/p>\n\n\n\n

Magn\u00e9sium, des sources alimentaires vari\u00e9es<\/h2>\n\n\n\n

Le magn\u00e9sium doit \u00eatre apport\u00e9 <\/strong>par l\u2019alimentation <\/strong>car il est peu stock\u00e9 par l\u2019organisme<\/strong>. Le corps humain en contient environ 25g<\/strong>, principalement stock\u00e9 <\/strong>dans les os <\/strong>(60-65%) et les muscles <\/strong>(20-30%) (Schwalfenberg, et al, 2017<\/a>).<\/p>\n\n\n\n

Le magn\u00e9sium est principalement retrouv\u00e9<\/strong> dans le chocolat<\/strong>, le caf\u00e9<\/strong>, les ol\u00e9agineux<\/strong>, les c\u00e9r\u00e9ales compl\u00e8tes<\/strong> ainsi que les mollusques <\/strong>et crustac\u00e9s <\/strong>et certaines eaux min\u00e9rales<\/strong> (Anses, 2021<\/a>).<\/p>\n\n\n\n

Les fruits et l\u00e9gumes<\/strong> contenant le plus de magn\u00e9sium <\/strong>sont l\u2019oseille <\/a><\/strong>(103 mg\/100g), la figue de barbarie<\/a> <\/strong>(77 mg\/100g), l\u2019artichaut <\/a><\/strong>(47,8 mg\/ 100g), les jeunes pousses d\u2019\u00e9pinards<\/strong> (44 mg\/100g) ou encore la banane <\/strong>(28mg\/100g). <\/p>\n\n\n\n

\n
\n
\n \n Les fruits et l\u00e9gumes (jus de fruits exclus) contribuent \u00e0 environ 14% des apports en magn\u00e9sium chez l\u2019adulte.\n <\/span>\n <\/div>\n
Anses, 2017<\/span><\/figcaption>\n <\/figure>\n <\/div>\n\n\n\n
\n
\n <\/i>\n En savoir plus<\/strong>\n <\/div>\n

Toutes les quantit\u00e9s de magn\u00e9sium par fruits et l\u00e9gumes sont disponibles sur\u202f: https:\/\/aprifel-pp.mentalworks.biz\/fr\/composant\/magnesium\/?ep_search%5Btype%5D=all<\/a> <\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"Impliqu\u00e9 dans de nombreuses fonctions biologiques, le magn\u00e9sium est l’un des min\u00e9raux les plus abondants dans notre organisme. D\u00e9couvrez son r\u00f4le dans l’organisme, les besoins nutritionnels en magn\u00e9sium tout au long de la vie et les aliments \u00e0 privil\u00e9gier pour avoir des apports alimentaires suffisants en magn\u00e9sium. Le magn\u00e9sium, un min\u00e9ral impliqu\u00e9 dans de nombreuses […]","protected":false},"featured_media":0,"template":"","dossiers":[12707],"class_list":["post-98607","article_dossier","type-article_dossier","status-publish","hentry","dossiers-mineraux"],"acf":{"position":"1","references":"","elements_rattaches":false},"yoast_head":"\nMagn\u00e9sium - Aprifel<\/title>\n<meta name=\"description\" content=\"Magn\u00e9sium - Aprifel\" \/>\n<meta name=\"robots\" content=\"noindex, follow\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Magn\u00e9sium\" \/>\n<meta property=\"og:description\" content=\"Magn\u00e9sium\" \/>\n<meta property=\"og:url\" content=\"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/\" \/>\n<meta property=\"og:site_name\" content=\"Aprifel\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-16T12:17:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/aprifel-pp.mentalworks.biz\/wp-content\/uploads\/2024\/07\/Design-sans-titre2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"450\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/\",\"url\":\"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/\",\"name\":\"Magn\u00e9sium - Aprifel\",\"isPartOf\":{\"@id\":\"https:\/\/www.aprifel.com\/fr\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/aprifel-pp.mentalworks.biz\/wp-content\/uploads\/2024\/07\/Design-sans-titre2.png\",\"datePublished\":\"2024-07-22T13:04:04+00:00\",\"dateModified\":\"2024-10-16T12:17:14+00:00\",\"description\":\"Magn\u00e9sium - Aprifel\",\"breadcrumb\":{\"@id\":\"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/#primaryimage\",\"url\":\"https:\/\/aprifel-pp.mentalworks.biz\/wp-content\/uploads\/2024\/07\/Design-sans-titre2.png\",\"contentUrl\":\"https:\/\/aprifel-pp.mentalworks.biz\/wp-content\/uploads\/2024\/07\/Design-sans-titre2.png\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\/\/www.aprifel.com\/fr\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Magn\u00e9sium\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.aprifel.com\/fr\/#website\",\"url\":\"https:\/\/www.aprifel.com\/fr\/\",\"name\":\"Aprifel\",\"description\":\"Agence pour la Recherche et l\u2019Information en Fruits et L\u00e9gumes\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.aprifel.com\/fr\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"fr-FR\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Magn\u00e9sium - Aprifel","description":"Magn\u00e9sium - Aprifel","robots":{"index":"noindex","follow":"follow"},"og_locale":"fr_FR","og_type":"article","og_title":"Magn\u00e9sium","og_description":"Magn\u00e9sium","og_url":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/","og_site_name":"Aprifel","article_modified_time":"2024-10-16T12:17:14+00:00","og_image":[{"width":900,"height":450,"url":"https:\/\/aprifel-pp.mentalworks.biz\/wp-content\/uploads\/2024\/07\/Design-sans-titre2.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Dur\u00e9e de lecture estim\u00e9e":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/","url":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/","name":"Magn\u00e9sium - Aprifel","isPartOf":{"@id":"https:\/\/www.aprifel.com\/fr\/#website"},"primaryImageOfPage":{"@id":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/#primaryimage"},"image":{"@id":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/#primaryimage"},"thumbnailUrl":"https:\/\/aprifel-pp.mentalworks.biz\/wp-content\/uploads\/2024\/07\/Design-sans-titre2.png","datePublished":"2024-07-22T13:04:04+00:00","dateModified":"2024-10-16T12:17:14+00:00","description":"Magn\u00e9sium - Aprifel","breadcrumb":{"@id":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/"]}]},{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/#primaryimage","url":"https:\/\/aprifel-pp.mentalworks.biz\/wp-content\/uploads\/2024\/07\/Design-sans-titre2.png","contentUrl":"https:\/\/aprifel-pp.mentalworks.biz\/wp-content\/uploads\/2024\/07\/Design-sans-titre2.png"},{"@type":"BreadcrumbList","@id":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/magnesium\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Accueil","item":"https:\/\/www.aprifel.com\/fr\/"},{"@type":"ListItem","position":2,"name":"Magn\u00e9sium"}]},{"@type":"WebSite","@id":"https:\/\/www.aprifel.com\/fr\/#website","url":"https:\/\/www.aprifel.com\/fr\/","name":"Aprifel","description":"Agence pour la Recherche et l\u2019Information en Fruits et L\u00e9gumes","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.aprifel.com\/fr\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"fr-FR"}]}},"_links":{"self":[{"href":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/wp-json\/wp\/v2\/article_dossier\/98607"}],"collection":[{"href":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/wp-json\/wp\/v2\/article_dossier"}],"about":[{"href":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/wp-json\/wp\/v2\/types\/article_dossier"}],"wp:attachment":[{"href":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/wp-json\/wp\/v2\/media?parent=98607"}],"wp:term":[{"taxonomy":"dossiers","embeddable":true,"href":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/wp-json\/wp\/v2\/dossiers?post=98607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}