{"id":530,"date":"2025-01-10T11:46:07","date_gmt":"2025-01-10T10:46:07","guid":{"rendered":"https:\/\/lisemonnerais-naturopathe.com\/?p=530"},"modified":"2025-10-27T15:35:09","modified_gmt":"2025-10-27T14:35:09","slug":"le-role-du-magnesium-dans-le-cycle-menstruel","status":"publish","type":"post","link":"https:\/\/lisemonnerais-naturopathe.com\/index.php\/2025\/01\/10\/le-role-du-magnesium-dans-le-cycle-menstruel\/","title":{"rendered":"Le r\u00f4le du magn\u00e9sium dans le cycle menstruel"},"content":{"rendered":"\n[et_pb_section fb_built=\u00a0\u00bb1&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb custom_padding=\u00a0\u00bb0px|||||\u00a0\u00bb][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb custom_padding=\u00a0\u00bb||0px|||\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0&Prime; global_colors_info=\u00a0\u00bb{}\u00a0\u00bb sticky_enabled=\u00a0\u00bb0&Prime;]<p>Souvent appel\u00e9 min\u00e9ral anti-stress, le magn\u00e9sium est un alli\u00e9 pr\u00e9cieux pour la sant\u00e9 des femmes.<\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/lisemonnerais-naturopathe.com\/wp-content\/uploads\/2025\/01\/magnesium-1024&#215;679.jpg\u00a0\u00bb title_text=\u00a0\u00bbmagn\u00e9sium-fatigue\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<h3><strong>POURQUOI LE MAGNESIUM EST INDISPENSABLE ?<\/strong><\/h3>\n<p>Il est essentiel pour l\u2019\u00e9quilibre du corps humain et impliqu\u00e9 dans plus de 300 fonctions enzymatiques, notamment :<\/p>\n<ul>\n<li>La synth\u00e8se des neurotransmetteurs<\/li>\n<li>La synth\u00e8se des prot\u00e9ines<\/li>\n<li>La sant\u00e9 osseuse<\/li>\n<li>La fabrication d\u2019\u00e9nergie<\/li>\n<li>La synth\u00e8se de l\u2019ADN et ARN<\/li>\n<li>Le fonctionnement des muscles, nerfs<\/li>\n<li>L\u2019\u00e9quilibre \u00e9lectrolytique : aide \u00e0 maintenir une bonne hydratation et le fonctionnement des cellules<\/li>\n<li>La r\u00e9gulation de la pression art\u00e9rielle<\/li>\n<\/ul>\n<p>et bien d\u2019autres encore, il est impossible de tous les citer.<\/p>\n<p>C\u2019est un min\u00e9ral alcalin, tout comme le calcium, le potassium, le sodium. Il est important de conserver un \u00e9quilibre entre ces min\u00e9raux. A l\u2019\u00e2ge adulte, le corps humain contient environ 25 g de magn\u00e9sium dont 50 \u00e0 60% dans les os et 25% dans les muscles. Le magn\u00e9sium n\u2019est pas stock\u00e9 et est \u00e9limin\u00e9 par les urines.<\/p>\n<p>Avec notre mode de vie actuel, notamment le stress, de nombreuses personnes pr\u00e9sentent un d\u00e9ficit de magn\u00e9sium. On estime que la moiti\u00e9 des fran\u00e7ais en manquent.<\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<h3><strong>LES BESOINS EN MAGNESIUM<\/strong><\/h3>\n<p>Selon l\u2019ANSES, l\u2019apport satisfaisant est de 380 mg\/j pour un homme adulte et 300 mg\/j pour une femme adulte.<\/p>\n<p>Le stress musculaire entraine une augmentation des besoins.<\/p>\n<p>La vitamine B6 et la vitamine D sont essentielles pour une bonne assimilation du magn\u00e9sium. Or, il est tr\u00e8s fr\u00e9quent d\u2019\u00eatre carenc\u00e9 en vitamine D en France m\u00e9tropolitaine. Le magn\u00e9sium est aussi \u00e9troitement corr\u00e9l\u00e9 aux vitamines du groupe B, il permet de les activer.<\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb custom_padding=\u00a0\u00bb||0px|||\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0&Prime; global_colors_info=\u00a0\u00bb{}\u00a0\u00bb sticky_enabled=\u00a0\u00bb0&Prime;]<h3><strong>LES SIGNES D&rsquo;UN MANQUE DE MAGNESIUM<\/strong><\/h3>\n<p>Le manque de magn\u00e9sium est fr\u00e9quent mais pas toujours facilement identifiable.<\/p>\n<p>Il existe n\u00e9anmoins quelques signes\u00a0:<\/p>\n<ul>\n<li>Le tremblement des paupi\u00e8res<\/li>\n<li>La fatigue<\/li>\n<li>Les difficult\u00e9s \u00e0 g\u00e9rer le stress, l\u2019hyper\u00e9motivit\u00e9<\/li>\n<li>Les crampes musculaires<\/li>\n<li>Les troubles du sommeil<\/li>\n<\/ul>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<h3><strong>LE ROLE DU MAGNESIUM DANS LE CYCLE MENSTRUEL<\/strong><\/h3>\n<p>Le magn\u00e9sium est impliqu\u00e9 dans l\u2019\u00e9quilibre des principales hormones du corps, dont les hormones impliqu\u00e9es dans le cycle : les oestrog\u00e8nes et la progest\u00e9rone.<\/p>\n<p>Un apport suffisant en magn\u00e9sium aide \u00e0 limiter les d\u00e9sagr\u00e9ments li\u00e9s aux fluctuations hormonales.<\/p>\n<p>Le magn\u00e9sium contribue \u00e0 limiter les d\u00e9sagr\u00e9ments du fameux SPM (syndrome pr\u00e9menstruel)\u00a0:<\/p>\n<ul>\n<li>Fatigue : impliqu\u00e9 dans la production d&rsquo;\u00e9nergie cellulaire (ATP), contribue \u00e0 un sommeil de qualit\u00e9<\/li>\n<li>Variations d\u2019humeur, irritabilit\u00e9 : influence la production de neurotransmetteurs, notamment la s\u00e9rotonine qui joue sur l\u2019humeur<\/li>\n<li>R\u00e9tention d\u2019eau : effet diur\u00e9tique naturel<\/li>\n<li>Envies de sucre : aide \u00e0 r\u00e9duire la glyc\u00e9mie, ce qui peut contribuer \u00e0 limiter les envies de sucre, qui peuvent \u00eatre plus importantes en phase lut\u00e9ale<\/li>\n<\/ul>\n<p>Il contribue \u00e9galement \u00e0 diminuer les inconforts et douleurs pendant les r\u00e8gles\u00a0:<\/p>\n<ul>\n<li>Crampes : le magn\u00e9sium favorise la d\u00e9tente des muscles, y compris ceux de l\u2019ut\u00e9rus. Il peut donc contribuer \u00e0 limiter les douleurs<\/li>\n<li>Pr\u00e9vention des maux de t\u00eate : il agit sur les vaisseaux sanguins et la production de neurotransmetteurs et peut contribuer \u00e0 r\u00e9duire les risques de maux de t\u00eate et migraines survenant \u00e0 l\u2019arriv\u00e9e des r\u00e8gles<\/li>\n<li>R\u00e9duction de l\u2019inflammation : le magn\u00e9sium poss\u00e8de des propri\u00e9t\u00e9s anti-inflammatoires qui peuvent contribuer \u00e0 r\u00e9duire les douleurs menstruelles et le SPM<\/li>\n<\/ul>\n<p>Un bon statut en magn\u00e9sium voire une suppl\u00e9mentation continue ou temporaire durant la phase pr\u00e9menstruelle et les r\u00e8gles peut contribuer \u00e0 limiter les d\u00e9sagr\u00e9ments en fin de cycle et pendant les r\u00e8gles.<\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/lisemonnerais-naturopathe.com\/wp-content\/uploads\/2025\/01\/cacao-magnesium-1024&#215;683.jpg\u00a0\u00bb title_text=\u00a0\u00bbcacao-magnesium\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb custom_padding=\u00a0\u00bb||0px|||\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<h3><strong>QUELLES SONT LES SOURCES ?<\/strong><\/h3>\n<p>Comme nous l\u2019avons vu plus haut, le corps ne synth\u00e9tise pas le magn\u00e9sium, il est donc essentiel d\u2019avoir des apports suffisants.<\/p>\n<p>Le magn\u00e9sium se trouve dans l\u2019alimentation dans les ol\u00e9agineux (amandes, noix, noisettes, etc.), les algues, le cacao et le chocolat noir avec un fort pourcentage de cacao, les graines de lin (\u00e0 consommer moulues pour pouvoir assimiler les nutriments), les l\u00e9gumineuses (lentilles, pois chiche, haricots secs, etc.), les c\u00e9r\u00e9ales compl\u00e8tes, les coquillages, les l\u00e9gumes verts. Par exemple, 100g d&rsquo;amandes apportent 270mg de magn\u00e9sium.<\/p>\n<p>Il est important de prendre en compte que les apports alimentaires sont souvent insuffisants pour couvrir les besoins.<\/p>\n<p>La compl\u00e9mentation est souvent utile pour les personnes stress\u00e9es, fatigu\u00e9es, nerveuses, en convalescence. La prise des compl\u00e9ments est souvent r\u00e9partie en plusieurs fois dans la journ\u00e9e s\u2019il s\u2019agit de g\u00e9lules pour faciliter l\u2019assimilation. Il existe aussi des compl\u00e9ments de magn\u00e9sium sous forme de poudre \u00e0 diluer dans l\u2019eau et \u00e0 boire tout au long de la journ\u00e9e.<\/p>\n<p>Il est important de faire attention aux formes de magn\u00e9sium. Certaines sont mal assimil\u00e9es, certaines cr\u00e9ent des inconforts digestifs. Vers quelles formes se tourner\u00a0? Les mieux assimil\u00e9es, sans inconforts digestifs sont le bisglycinate, malate, glyc\u00e9rophosphate et liposom\u00e9.<\/p>\n<p>Comment favoriser son absorption ?<\/p>\n<ul>\n<li>fractionner la prise de compl\u00e9ments sur la journ\u00e9e<\/li>\n<li>associer le magn\u00e9sium \u00e0 la vitamine B6 dans les compl\u00e9ments et dans l&rsquo;alimentation (banane, pois chiche \u2026)<\/li>\n<\/ul>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<h3><strong>CONCLUSION<\/strong><\/h3>\n<p>Vous \u00eates fatigu\u00e9e, stress\u00e9e, vous ressentez un syndrome pr\u00e9menstruel ? Augmenter vos apports en magn\u00e9sium pourrait \u00eatre utile ! N\u2019h\u00e9sitez pas \u00e0 me contacter pour une consultation personnalis\u00e9e<\/p>\n<p>Si vous souhaitez partager votre exp\u00e9rience avec le magn\u00e9sium ou poser des questions, n\u2019h\u00e9sitez pas \u00e0 laisser un commentaire<\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"<p>Souvent appel\u00e9 min\u00e9ral anti-stress, le magn\u00e9sium est un alli\u00e9 pr\u00e9cieux pour la sant\u00e9 des femmes.POURQUOI LE MAGNESIUM EST INDISPENSABLE ? Il est essentiel pour l\u2019\u00e9quilibre du corps humain et impliqu\u00e9 dans plus de 300 fonctions enzymatiques, notamment : La synth\u00e8se des neurotransmetteurs La synth\u00e8se des prot\u00e9ines La sant\u00e9 osseuse La fabrication d\u2019\u00e9nergie La synth\u00e8se de [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":535,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[21],"tags":[],"class_list":["post-530","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-micronutrition"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Le r\u00f4le du magn\u00e9sium dans le cycle menstruel - Lise Monnerais - Naturopathe<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez pourquoi le magn\u00e9sium est indispensable \u00e0 la sant\u00e9 des femmes : bienfaits, sources alimentaires et conseils de suppl\u00e9mentation\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lisemonnerais-naturopathe.com\/magnesium-sante-feminine-bienfaits-sources\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Le r\u00f4le du magn\u00e9sium dans le cycle menstruel - 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