It’s been called both a miracle mineral and a missing mineral for good reason. Magnesium is more important than ever in our modern day lives, but about half of the population doesn’t consume enough magnesium from their diet. 

It’s why I launched Be Well Essentials Magnesium and I’m committed to educating you around what it is, why you need it, and how upping your stores can transform your sleep, elevate your mood, improve your digestion and beyond! We’re delivering all the motivation you need to make it a part of your daily health routine!

What is magnesium?

Magnesium is an essential mineral, meaning the body cannot synthesize it, so we must get it from an outside source like food and/or supplementation. It’s necessary for the function of over 300 enzymes in our bodies, which basically means it helps to control countless chemical reactions that keep us alive and functioning. It’s important for bone health, brain health, heart function, muscle function, electrolyte balance, and energy metabolism (EFSA, 2009; EFSA, 2010).

Why are so many people deficient?

According to research based on the National Health and Nutrition Examination Survey (NHANES) data, somewhere around 50% of the US population has inadequate intake of magnesium from the diet (USDA, 2023). Research showed this was consistent across adult subpopulation groups. About 1 in 5 adult women have magnesium deficiency (also called hypomagnesemia) based on current serum magnesium concentration reference values (Costello, 2016).

It’s incredibly significant when you consider that around half our nation is not consuming adequate amounts of a mineral that’s crucial for the everyday healthy functioning of our bodies. What’s the reason behind such a deficit? Perhaps because modern day living poses countless factors that put us at risk for depleting magnesium status. 

Magnesium status can be affected by any of the following:

• Stress: Stress hormones cause magnesium to move from inside cells to outside of the cell, leading to increased excretion of magnesium in the urine (Seelig, 1994).
• Digestive issues: Gastrointestinal conditions like Crohn's disease, celiac disease, or malabsorption syndromes can impair the absorption of magnesium (NIH ODS, 2022; Linus Pauling Institute, 2019). 
• Diet and modern farming: Farming practices have stripped our soil of magnesium, meaning some of the food we eat isn’t as naturally rich in magnesium as it used to be (DiNicolantonio, 2017). 
• Medications: Many medications can affect magnesium status by increasing magnesium excretion or impairing absorption. This includes common meds like estrogen, diuretics, hypoglycemics (insulin), anti-epidermal growth factor receptor modulators, antimicrobials, aminoglycoside antibiotics, cardiac glycosides, and proton-pump inhibitors (Costello & Rosanoff, 2020).
• Alcohol and caffeine: Alcohol and caffeine can reduce magnesium levels (Costello & Rosanoff, 2020).
• Other health conditions: Other conditions, for example, diabetes, kidney conditions, and some genetic disorders can deplete magnesium (Linus Pauling Institute, 2019).

Signs of magnesium deficiency include: fatigue, weakness, nausea, heart spasms, and muscle cramps (NIH ODS, 2022). However, mild magnesium deficiency may not have any clinical symptoms (Linus Pauling Institute, 2019). Chronic magnesium deficiency is linked to many health conditions, including neurological disorders, type 2 diabetes, high blood pressure, and osteoporosis, (NIH ODS, 2024; Linus Pauling Institute, 2019; EFSA, 2010). 

What are the benefits of magnesium?

Many enzymatic reactions in the body require magnesium. Here are some of the benefits of magnesium (EFSA, 2009; EFSA, 2010; NIH ODS, 2022; Costello, 2023; Costello & Rosanoff, 2020):

• Normal muscle function 
• Heart function 
• Healthy bowel movements 
• Reduction of tiredness and fatigue 
• Electrolyte balance
• Normal energy metabolism 
• Normal protein synthesis 
• Maintenance of normal bones and teeth 
• Normal functioning of the nervous system 
• Immune system support

Different forms of magnesium are absorbed at different rates and have various effects in the body. Be Well Essentials Magnesium combines several forms of magnesium to enhance absorption and may provide a broader range of benefits. Here are the four type of magnesium used in Be Well Essentials Magnesium:

• Magnesium chelate
• Magnesium bisglycinate
• Magnesium citrate
• Magnesium sucrosomial

The main ingredient is sucrosomial magnesium, which is an advanced form of magnesium oxide formulated for enhanced absorption. Sucrosomial magnesium was absorbed faster and with higher rates compared to a standard formulation of magnesium oxide, thanks to a coating technology that allows for easier passage through the stomach and enhanced absorption in the intestines (Brilli, 2018).

Together, these forms work synergistically to help you get the most out of your magnesium supplementation. Now, let's take a closer look at the major benefits magnesium can provide for your health:

1. Muscle Function and Muscle Soreness

Magnesium contributes to normal muscle function, including normal heart function. Magnesium is also involved in nerve transmission (EFSA, 2009). Because of this, magnesium depletion can cause muscle cramps (IOM, 1997). 

Results from a clinical trial in college-age males and females suggests that intake of 350 mg of supplemental magnesium per day for 10 days may reduce muscle soreness following weight lifting exercise (Reno, 2022). Similar benefits on muscle soreness were observed in male recreational runners after a 10 km downhill running time trial with intake of 500 mg magnesium for 7 days (Steward, 2019), which was also associated with lower levels of IL-6, a marker of inflammation. 

2. Relaxation Benefits 

Be Well Essentials Magnesium has ingredients that may help with relaxation. 

• GABA: Gamma-aminobutyric acid (GABA) is a neurotransmitter in the central nervous system that helps with relaxation (Health Canada, 2024). Magnesium helps regulate GABA activity (Papadopol, 2011). 
• L-theanine: An amino acid in green tea that can help with relaxation (Health Canada, 2024). It may also improve sleep latency and reduce sleep disturbances (Hidese, 2019).
• Vitamin B6: It supports the production of GABA (Nelson & Cox, 2008), helps normal energy yielding metabolism (EFSA, 2010), and contributes to a reduction of tiredness and fatigue (EFSA, 2010).

By regulating neurotransmitters, Be Well Essentials Magnesium can help with relaxation and mood. 

3. Better Sleep

Magnesium helps regulate GABA activity, a neurotransmitter that's important for sleep. Be Well Essentials Magnesium also contains GABA and L-theanine. Components in a supplement complex of magnesium, GABA, and L-theanine may support a calming effect and a shorter time to fall asleep (Health Canada, 2024; Hidese, 2019). 

4. Aids in Healthy Digestion

Magnesium is commonly included in laxatives and heart burn medications (NIH ODS, 2020), 

Supplemental magnesium salts can act as a laxative to support healthy bowel movements (Costello, 2023). 

Magnesium salt ions in the intestines create an osmotic effect that draws water into the intestines, stimulating the bowels and making it easier to have a bowel movement.

The tolerable upper intake level of magnesium from supplements established by the Institute of Medicine (IOM) in 1997 is 350 mg per day, based on the risk of diarrhea and gastrointestinal complaints (IOM, 1997). However, a recent review of the evidence indicates that the upper intake level for supplemental magnesium may be too low, because only minor differences in gastrointestinal disturbances have been observed with intake of 520 mg of magnesium (Costello, 2023). 

5. Other Health Outcomes

Diets with adequate magnesium may help support healthy blood pressure (Linus Pauling Institute, 2019; NIH ODS, 2022; Zhang, 2016). 

Results from some clinical trials indicate that magnesium intake may help support glycemic control, particularly in populations low or deficient in magnesium (Linus Pauling Institute, 2019). 

Essentials Magnesium

The importance of magnesium is obvious. The need for supplementation is strong. But the question still remains…With all of the options, how do I choose the right magnesium?

Let me tell you what sets Be Well Essentials Magnesium apart, making it an essential piece in my daily routine of minimal supplementation:

• Finally, one magnesium supplement with all the benefits I was looking for! Be Well Magnesium contains a blend of four types of magnesium in order to target multiple things: deficiencies, sleep/rest support, digestive health, bone health. 
• Additional ingredients for mood, sleep and relaxation benefits. I included the nutrients GABA, L-theanine, and vitamin B-6 to further support relaxation and calm prior to bed.
• Bioavailability beyond your average magnesium supplement. Sucrosomial magnesium is absorbed more efficiently than other types of magnesium, including magnesium oxide and magnesium bisglycinate because it’s encapsulated in a liposomal-like structure that allows it to bypass stomach acid and be absorbed in the intestines.

Ready to experience the difference for yourself? Shop Essentials Magnesium today and make it an essential part of your daily routine!

References

Brilli E, Khadge S, Fabiano A, Zambito Y, Williams T, Tarantino G. Magnesium bioavailability after administration of sucrosomial® magnesium: results of an ex-vivo study and a comparative, double-blinded, cross-over study in healthy subjects. Eur Rev Med Pharmacol Sci. 2018 Mar;22(6):1843-1851. doi: 10.26355/eurrev_201803_14605.

Costello RB, Elin RJ, Rosanoff A, Wallace TC, Guerrero-Romero F, Hruby A, Lutsey PL, Nielsen FH, Rodriguez-Moran M, Song Y, Van Horn LV. Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come. Adv Nutr. 2016 Nov 15;7(6):977-993. 

Costello RB, Rosanoff A. Magnesium. In: Marriott BP, Birt DF, Stallings VA, Yates AA. Present Knowledge in Nutrition, 11th Edition. 2020.

Costello R, Rosanoff A, Nielsen F, West C. Perspective: Call for Re-evaluation of the Tolerable Upper Intake Level for Magnesium Supplementation in Adults. Adv Nutr. 2023 Sep;14(5):973-982. doi: 10.1016/j.advnut.2023.06.008. Epub 2023 Jul 22. 

DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017-000668. Erratum in: Open Heart. 2018 Apr 5;5(1):e000668corr1. doi: 10.1136/openhrt-2017-000668corr1. 

EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA), Scientific Opinion on the substantiation of health claims related to magnesium and “hormonal health” (ID 243), reduction of tiredness and fatigue (ID 244), contribution to normal psychological functions (ID 245, 246), maintenance of normal blood glucose concentrations (ID 342), maintenance of normal blood pressure (ID 344, 366, 379), protection of DNA, proteins and lipids from oxidative damage (ID 351), maintenance of the normal function of the immune system (ID 352), maintenance of normal blood pressure during pregnancy (ID 367), resistance to mental stress (ID 375, 381), reduction of gastric acid levels (ID 376), maintenance of normal fat metabolism (ID 378) and maintenance of normal muscle contraction (ID 380, ID 3083) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 2010;8(10):1807. [35 pp.]. doi:10.2903/j.efsa.2010.1807. Available online www.efsa.europa.eu/efsajournal.htm 

EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of health claims related to magnesium and electrolyte balance (ID 238), energy-yielding metabolism (ID 240, 247, 248), neurotransmission and muscle contraction including heart muscle (ID 241, 242), cell division (ID 365), maintenance of bone (ID 239), maintenance of teeth (ID 239), blood coagulation (ID 357) and protein synthesis (ID 364) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 on request from the European Commission. EFSA Journal 2009; 7(9):1216. [20 pp.]. doi:10.2903/j.efsa.2009.1216. Available online: www.efsa.europa.eu

Health Canada. Cognitive Function Products. 2024. Accessed November 10, 2024. https://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq?atid=fonc.cognitive.func&lang=eng

Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362. doi: 10.3390/nu11102362.

Institute of Medicine. 1997. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: The National Academies Press. https://doi.org/10.17226/5776.

Linus Pauling Institute. Magnesium. 2019. Accessed December 4, 2024. https://lpi.oregonstate.edu/mic/minerals/magnesium 

National Institutes of Health (NIH), Office of Dietary Supplements (ODS). Magnesium Fact Sheet for Health Professional. 2022. Accessed November 11, 2024. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Papadopol V, Nechifor M. Magnesium in neuroses and neuroticism. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507254/

Seelig MS. Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review). J Am Coll Nutr. 1994; 13: 429–446. PMID: 7836621

USDA, Agricultural Research Service, 2023. Usual Nutrient Intake from Food and Beverages, by Gender and Age, What We Eat in America, NHANES 2017-March 2020 Prepandemic Available http://www.ars.usda.gov/nea/bhnrc/fsrg

Zhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-333. doi:10.1161/HYPERTENSIONAHA.116.07664