{"id":7218,"date":"2023-03-17T09:14:53","date_gmt":"2023-03-17T09:14:53","guid":{"rendered":"https:\/\/www.lifepronutrition.com\/blog\/general\/mineraux-dans-lorganisme-magnesium-et-calcium-fonctions-et-recommandations-partie-1\/"},"modified":"2026-09-16T05:39:42","modified_gmt":"2026-09-16T05:39:42","slug":"mineraux-dans-lorganisme-magnesium-et-calcium-fonctions-et-recommandations-partie-1","status":"publish","type":"post","link":"https:\/\/www.lifepronutrition.com\/blog\/fr\/vitamines-et-mineraux\/mineraux-dans-lorganisme-magnesium-et-calcium-fonctions-et-recommandations-partie-1\/","title":{"rendered":"Min\u00e9raux dans l\u2019organisme : Magn\u00e9sium et calcium. Fonctions et recommandations. Partie 1"},"content":{"rendered":"<p>Les min\u00e9raux sont des \u00e9l\u00e9ments indispensables au fonctionnement de l\u2019organisme. Il est n\u00e9cessaire d\u2019en consommer quotidiennement afin d\u2019atteindre les quantit\u00e9s minimales requises.<\/p>\n<p>Les min\u00e9raux pr\u00e9sents dans l\u2019organisme peuvent \u00eatre class\u00e9s en deux groupes en fonction des quantit\u00e9s dans lesquelles ils doivent \u00eatre ing\u00e9r\u00e9s :<\/p>\n<ul>\n<li><strong>Micromin\u00e9raux<\/strong> : ils sont n\u00e9cessaires en quantit\u00e9s inf\u00e9rieures \u00e0 100 mg<\/li>\n<li><strong>Macromin\u00e9raux<\/strong> : ils sont n\u00e9cessaires en quantit\u00e9s sup\u00e9rieures \u00e0 100 mg<\/li>\n<\/ul>\n<p>Dans cet article, nous allons commencer par expliquer les propri\u00e9t\u00e9s et les caract\u00e9ristiques du magn\u00e9sium et du calcium.<\/p>\n<h2>Le magn\u00e9sium :<\/h2>\n<h3>Qu\u2019est-ce que c\u2019est ?<\/h3>\n<p>Le magn\u00e9sium est un min\u00e9ral qui joue un r\u00f4le tr\u00e8s important dans l\u2019organisme, puisqu\u2019il est l\u2019un des plus abondants. Il est consid\u00e9r\u00e9 comme un macromin\u00e9ral ; c\u2019est-\u00e0-dire qu\u2019il doit \u00eatre consomm\u00e9 en quantit\u00e9 sup\u00e9rieure \u00e0 100 mg par jour.<\/p>\n<p><strong>M\u00e9tabolisme :<\/strong><\/p>\n<p>Lorsque le calcium est absorb\u00e9 par l\u2019organisme, il est transport\u00e9 vers diff\u00e9rents tissus. Le principal tissu vers lequel il est transport\u00e9 est le tissu osseux (environ 65 % du magn\u00e9sium total se trouve dans les os). Le magn\u00e9sium est r\u00e9gul\u00e9 par les reins. Environ 97 % du magn\u00e9sium de l\u2019organisme est r\u00e9absorb\u00e9. Une certaine partie est excr\u00e9t\u00e9e par l\u2019urine.<\/p>\n<h3>Quelles sont ses principales fonctions ?<\/h3>\n<p>Parmi les fonctions les plus importantes que le magn\u00e9sium exerce dans l\u2019organisme, on trouve les suivantes :<\/p>\n<ul>\n<li>Il intervient et est essentiel dans un grand nombre de fonctions physiologiques et <strong>m\u00e9taboliques<\/strong> qui sont r\u00e9alis\u00e9es quotidiennement. Par exemple, il contribue \u00e0 r\u00e9guler la pression art\u00e9rielle.<\/li>\n<li>Il participe au processus de transmission des influx nerveux, ainsi qu\u2019\u00e0 la contraction et \u00e0 la relaxation musculaires.<\/li>\n<li>Il fait partie des structures de certaines <strong>membranes cellulaires<\/strong> li\u00e9es \u00e0 certains phospholipides.<\/li>\n<li>Il contribue \u00e0 la production d\u2019\u00e9nergie au niveau cellulaire<\/li>\n<li>Il favorise la formation de diff\u00e9rentes prot\u00e9ines.<\/li>\n<li>Il poss\u00e8de des propri\u00e9t\u00e9s <strong>anti-inflammatoires<\/strong>.<\/li>\n<li>Il contribue \u00e0 l\u2019activation des enzymes charg\u00e9es de lib\u00e9rer le glucose.<\/li>\n<\/ul>\n<h3>Sources de magn\u00e9sium :<\/h3>\n<ul>\n<li>L\u00e9gumes \u00e0 feuilles vertes : \u00e9pinards, roquette.<\/li>\n<li>Fruits \u00e0 coque : noisettes, pistaches, noix, cacahu\u00e8tes.<\/li>\n<li>Avocat<\/li>\n<li>L\u00e9gumineuses (pois chiches, lentilles).<\/li>\n<\/ul>\n<h3>Quelles sont les recommandations quotidiennes ?<\/h3>\n<p>Selon le sexe, l\u2019\u00e9tat physiologique, l\u2019\u00e2ge, etc., les recommandations g\u00e9n\u00e9rales peuvent varier et les besoins en min\u00e9raux de l\u2019organisme peuvent \u00e9galement diff\u00e9rer d\u2019une personne \u00e0 l\u2019autre. En g\u00e9n\u00e9ral, il est recommand\u00e9 d\u2019en consommer 300 mg par jour.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1875 size-full\" src=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/79.jpg\" alt=\"minerales magnesio alimentos\" width=\"1240\" height=\"550\" srcset=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/79.jpg 1240w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/79-300x133.jpg 300w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/79-1024x454.jpg 1024w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/79-768x341.jpg 768w\" sizes=\"auto, (max-width: 1240px) 100vw, 1240px\" \/><\/p>\n<h2>Le calcium :<\/h2>\n<h3>Qu\u2019est-ce que c\u2019est ?<\/h3>\n<p>Le <strong>calcium<\/strong> est un macromin\u00e9ral qui joue un r\u00f4le fondamental dans la formation et le maintien des os et des dents, entre autres fonctions. Pendant l\u2019enfance et l\u2019adolescence, c\u2019est-\u00e0-dire durant les p\u00e9riodes de croissance, le calcium joue un r\u00f4le essentiel. De plus, au cours de la vieillesse, il est important d\u2019apporter des quantit\u00e9s ad\u00e9quates de calcium afin de pr\u00e9venir des maladies telles que l\u2019<strong>ost\u00e9oporose<\/strong>.<\/p>\n<p><strong>M\u00e9tabolisme :<\/strong><\/p>\n<p><em>Lorsqu\u2019il est absorb\u00e9 par l\u2019organisme, une fois que la concentration a d\u00e9pass\u00e9 1 000 mg, il est transport\u00e9 vers les diff\u00e9rents tissus depuis le liquide extracellulaire. La quantit\u00e9 de calcium au niveau extracellulaire est \u00e9quilibr\u00e9e avec la concentration de calcium osseux.<\/em><\/p>\n<p>Pour fixer le calcium, la pr\u00e9sence de vitamine D est n\u00e9cessaire.<\/p>\n<h3>Quelles sont ses principales fonctions ?<\/h3>\n<p>Les principales fonctions du calcium dans l\u2019organisme sont les suivantes :<\/p>\n<ul>\n<li>La fonction principale et la plus importante de ce min\u00e9ral est qu\u2019il fait partie des <strong>tissus osseux<\/strong> (os et dents). 99 % du calcium total de l\u2019organisme se trouve \u00e0 cet endroit.<\/li>\n<li>Le calcium agit comme un messager intracellulaire. Il permet l\u2019expression de certaines prot\u00e9ines.<\/li>\n<li>Il agit comme stabilisateur et activateur des <strong>prot\u00e9ases<\/strong>.<\/li>\n<li>Il est utilis\u00e9 pour r\u00e9aliser d\u2019autres fonctions telles que diff\u00e9rentes s\u00e9cr\u00e9tions glandulaires, les contractions musculaires, etc.<\/li>\n<\/ul>\n<h3>Sources de calcium :<\/h3>\n<p>Les principales sources de calcium alimentaire sont :<\/p>\n<ul>\n<li>Produits laitiers : lait de vache et de ch\u00e8vre, fromages, yaourt<\/li>\n<li>L\u00e9gumes tels que le kale, le chou vert ou les \u00e9pinards.<\/li>\n<li>Poissons : harengs, sardines.<\/li>\n<li>L\u00e9gumineuses : soja, pois chiches, haricots.<\/li>\n<\/ul>\n<h3>Quelles sont les recommandations quotidiennes ?<\/h3>\n<p>L\u2019apport quotidien recommand\u00e9 en calcium est de 1 200 mg.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1876 size-full\" src=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/80.jpg\" alt=\"calcio minerales alimentos\" width=\"1240\" height=\"550\" srcset=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/80.jpg 1240w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/80-300x133.jpg 300w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/80-1024x454.jpg 1024w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/80-768x341.jpg 768w\" sizes=\"auto, (max-width: 1240px) 100vw, 1240px\" \/><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;7218&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Valora el articulo&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 votos)&quot;,&quot;size&quot;:&quot;22&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 17.6px;\">\n            <span class=\"kksr-muted\">Valora el articulo<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Les min\u00e9raux sont des \u00e9l\u00e9ments indispensables au fonctionnement de l\u2019organisme. Il est n\u00e9cessaire d\u2019en consommer quotidiennement afin d\u2019atteindre les quantit\u00e9s minimales requises. Les min\u00e9raux pr\u00e9sents dans l\u2019organisme peuvent \u00eatre class\u00e9s en deux groupes en fonction &#8230; <a title=\"Min\u00e9raux dans l\u2019organisme : Magn\u00e9sium et calcium. Fonctions et recommandations. Partie 1\" class=\"read-more\" href=\"https:\/\/www.lifepronutrition.com\/blog\/fr\/vitamines-et-mineraux\/mineraux-dans-lorganisme-magnesium-et-calcium-fonctions-et-recommandations-partie-1\/\" aria-label=\"M\u00e1s en Min\u00e9raux dans l\u2019organisme : Magn\u00e9sium et calcium. Fonctions et recommandations. Partie 1\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":3,"featured_media":1874,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[517],"tags":[],"ppma_author":[689],"class_list":["post-7218","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamines-et-mineraux","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33","no-featured-image-padding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Min\u00e9raux dans l\u2019organisme : Partie 1 - Blog Life Pro Nutrition<\/title>\n<meta name=\"description\" content=\"Min\u00e9raux dans l\u2019organisme : Magn\u00e9sium et calcium. Fonctions et recommandations. 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