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 it’s majorly lacking in most of the population.
It’s why I launched Be Well 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, stress management, sleep, heart health, and muscle function.
Why are so many people deficient?
According to research based on the National Health and Nutrition Examination Survey (NHANES), somewhere around 50% of the US population is deficient in magnesium. Research showed this was consistent across all genders (source).
It’s incredibly significant when you consider that around half our nation is sorely lacking in 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 our stores.
Magnesium deficiency can be caused by any of the following:
- Stress: Stress can cause the kidneys to excrete more magnesium through urine.
- Digestive issues: GI conditions like Crohn's disease, celiac disease, or even leaky gut can impair the absorption of magnesium.
- Diet and modern farming: Farming practices have stripped our soil of magnesium, meaning the food we eat isn’t as naturally rich in magnesium as it used to be.
- Medications: Many medications can deplete the body of magnesium. This includes common meds like birth control, blood pressure pills, diuretics, and statins.
- Alcohol and caffeine: Alcohol and caffeine can reduce magnesium levels.
- Other health conditions: Diabetes, kidney conditions, and some genetic disorders can deplete magnesium.
Signs of magnesium deficiency include: fatigue, weakness, nausea, heart spasms, constipation, and muscle cramps. Chronic magnesium deficiency is linked to many health conditions, including neurological disorders, gastrointestinal diseases, type 2 diabetes, high blood pressure, osteoporosis, and kidney failure.
What are the benefits of magnesium?
Almost every enzymatic reaction in the body requires magnesium. So whether you’re thinking a thought or tying your shoes, magnesium plays a role!
Magnesium comes in several different forms. Different forms have different benefits. Each form of magnesium has different properties, is absorbed differently in the body, and targets different pain points. (This is why I’m a huge fan of supplementing with a multi-form magnesium supplement in order to hit benefits across the board! Keep reading for more on that to come!)
Major Benefits of Magnesium
1. Better Sleep
Magnesium helps activate the parasympathetic nervous system, which calms the body and mind, promoting restful sleep and reducing insomnia.
One way it does this is by helping regulate GABA, a neurotransmitter that's important for sleep. Studies continue to find that magnesium supplementation is a promising and natural intervention for sleeplessness due to its brain bioavailability. It has been shown to improve sleep quality, especially deep/REM sleep stages. Not only that, but research shows that subjects also experience improved mood, energy, alertness, and productivity upon waking! (source)
2. Reduce Stress + Mental Wellbeing
By supporting the body’s stress response, magnesium can help reduce feelings of anxiety and improve emotional well-being.
Magnesium binds to calming receptors in the brain and regulates the nervous system by blocking stimulating neurotransmitters. Essentially, it helps regulate cortisol, our stress hormone, by acting as a sort of “brake” on the nervous system. The exact mechanism includes decreasing glutamate action and increasing GABA in the brain. (source)
Certain forms of magnesium can cross the blood-brain barrier, allowing for a more effective increase in magnesium levels in the brain, ultimately improving mental health and cognition. One study found that magnesium users experienced a reduction in grouchiness, improved mood, and mental alertness. (source).
3. Aids in Healthy Digestion
Magnesium helps relax the muscles in the intestines and entire digestive tract, facilitating the movement of food and waste to promote regular bowel movements and improve overall digestion.
Magnesium citrate, in particular, pulls water into the intestines, increasing the stool's volume and water content. This stimulates the bowels and allows for easier stool passage.
4. Cardiovascular, Skeletal, and Immune Systems Benefits
Because magnesium is instrumental in countless enzymatic processes within the body, it’s essential for the health of several bodily systems. In particular, it’s beneficial for heart health, bone health, and immune support. Magnesium’s benefits include:
● Helps maintain a normal heart rhythm (source).
● Provides an essential mineral for a healthy immune response (source).
● Contributes to strong bone development and maintenance (source, source).
5. Relieves Muscle Soreness + Aids in Muscle Recovery
Magnesium plays a crucial role in regulating muscle contractions and reducing soreness and stiffness after exercise through a few different mechanisms.
First, magnesium helps regulate calcium levels, which left unregulated, can lead to muscle hyperactivity and cramps. Secondly, magnesium enables the muscle and nerve cells to "communicate" better. Essentially, it allows the muscles to know to relax after they’ve contracted. This is imperative for muscle recovery. (source)
Magnesium is essential for proper glucose metabolism and muscle function. A lack of magnesium can impair glucose use during exercise, leading to fatigue, muscle soreness, and lower performance. Mg helps maintain healthy levels of glucose and energy in the muscles and blood, while also reducing lactate build-up, which can cause muscle pain and fatigue. (Source)
Be Well 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 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.
Be Well Magnesium is a superior magnesium supplement for results unlike any other.