Often referred to as a natural stress reliever, magnesium is a mineral found in many everyday foods. Essential for the activity of enzymes and the functioning of cells, its level in the body is capable of affecting 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 disorders, fatigue, a lack of concentration or muscle tension. Although magnesium is available to everyone through healthy foods, the increasing number of processed products on the food market is gradually reducing access to this nutrient, creating significant deficiencies.
In order to maintain a balanced level of magnesium in the adult body, the recommended dose is 420 mg for men and 320 mg for women. However, these goals would be far from being achieved. According to a study carried out on a sample of 79,786 French people, it would seem that 14.6% of men and 28.1% of women have deficiencies since they consume food supplements at least three times a week; magnesium being one of the 3 most consumed supplements with vitamins C and B6. In addition, magnesium deficiency has been associated with a wide variety of conditions such as osteoporosis, cardiovascular disease, hypertension, depression and neuropsychiatric disorders.
In an interview with Madame Figaro magazine, naturopath Nicole Tripier explains that it is important to listen to your body to identify its needs. In cases of unexplained fatigue, disturbed sleep, cramps, nausea and dizziness, magnesium could well be involved; especially if the individual suffers from these symptoms despite a healthy diet and regular physical activity. In this sense, supplement-based cures can help restore metabolic balance. However, she adds that there is no point in prolonging them for too long periods at the risk of having their effect wiped out. Pharmacist Thomas Kassab confirms it: the ideal is not to exceed 3 courses per year lasting from 1 to 3 months.
Relaxing magnesium gums
Here is how to prepare relaxing magnesium gums that you can consume during your cures:
- 5 level tablespoons of magnesium citrate
- 3 tablespoons of organic gelatin powder (replace with agar-agar for vegan people)
- 1 tablespoon of honey or organic maple syrup
- 1 cup of fresh lemon juice
- A pinch of salt
To start, have a bowl and mix the magnesium citrate with the lemon juice, stirring regularly. Then place your mixture in a small pot and add the organic gelatin powder or agar-agar to it. Heat your mixture over medium heat.
Once the gelatin has dissolved, it’s time to add your honey or organic maple syrup before finishing with a small pinch of salt. Still over medium heat, make sure your mixture reduces by a quarter before moving on to the next step.
Once the cooking is complete, pour your mixture into small baking molds or silicone containers and refrigerate for at least half an hour. If you 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 even dried fruits and vegetables, magnesium is available naturally. If you suffer from persistent deficiencies or need higher doses, do not hesitate to seek advice from your doctor before taking it as a dietary supplement.
Consumed in excess, magnesium could induce laxative effects. To do this, limit yourself to the recommended dose of 1 to 2 gums per day to start and 5 in total never to be exceeded.
It is not recommended for people with chronic kidney disease. Since these are unable to eliminate it, too much magnesium may be found in the blood and lead to complications.