Magnesium

What is Magnesium?

Magnesium is a 'Superhero' of minerals. It is an essential nutrient in all human tissues, particularly in your bones. It does pretty much everything in your body.

A deficiency in Magnesium (known as 'hypomagnesaemia') is not very common. According to the UK's National Diet and Nutrition Survey, however, one in eight adults and one quarter of teenage girls have magnesium intakes below the lowest recommended level.

What does Magnesium do?

Magnesium contributes to normal energy-yielding metabolism, to electrolyte balance, to normal muscle function and to normal functioning of the nervous system.

Magnesium contributes to the maintenance of normal bones and teeth, and researchers have looked at the relationship between magnesium and bone density. Our muscles also need magnesium to contract and relax normally.

Magnesium is needed both for our energy during the day and as we wind down at the end of it. It is essential for the functioning of the enzymes that break down our food, giving us our energy. Magnesium contributes to a reduction of tiredness and fatigue, and to normal psychological function. Its role in sleep has also been the subject of a systematic review.

Magnesium contributes to normal protein synthesis and to electrolyte balance. Proteins are required to maintain the structure of the cells. As they wear out over time, we make new proteins, and Magnesium is essential in this process, called 'protein synthesis'. Electrolytes, as you probably guessed, have an electrical charge, which the body uses for functions such as contracting muscles and transmitting messages through the nervous system.

Magnesium bisglycinate is a chelated form of magnesium where magnesium is bound to the amino acid glycine. It is a well-studied form, generally considered to be well absorbed and gentle on the stomach.

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Why it's in Stay Calm®

Magnesium is an essential mineral needed for over 300 biochemical enzymatic processes in the body. Many of these processes are involved in managing stress, anxiety, and overall nervous system health. Magnesium has been widely studied for its calming effects on the body and its role in GABA production and maintaining a healthy stress response. GABA helps regulate the body’s stress hormones, supports muscle relaxation, and is involved in neurotransmitter regulation.

Regulation of stress hormones: Magnesium plays a role in regulating the stress response by influencing the production and activity of cortisol, the main stress hormone. Adequate magnesium levels help prevent excessive cortisol production, which can have harmful effects on the body when released in response to chronic stress. Magnesium is a calcium channel blocker, meaning it prevents overactivation of the nervous system.

Neurotransmitter regulation: Magnesium is essential for the synthesis and function of serotonin, dopamine, and GABA. These neurotransmitters are responsible for regulating mood, calming the nervous system, and managing the body’s response to stress. Magnesium helps promote GABA activity, which induces relaxation and reduces anxiety, thus providing a natural anxiolytic (anxiety-reducing) effect.

Sleep quality: Stress often disrupts sleep due to chronically raised cortisol. Magnesium promotes relaxation and supports the production of melatonin, the hormone responsible for regulating sleep. This contributes to improved sleep quality and reduced insomnia, which are commonly experienced by stressed individuals.

Why it's in Hydrate+

Cofactor in over 300 enzymatic reactions: Magnesium is needed in enzymatic reactions, including Na+/K+ ATPase, affecting electrolyte balance and cellular hydration.¹ Magnesium helps regulate vascular tone and supports antidiuretic hormone (ADH) response.²

Why it's in OsteoFriend®

Magnesium supports bone structure and acts as a cofactor in Vitamin D metabolism. It helps regulate osteoblast and osteoclast activity and contributes to the structural development of bone through its role in bone matrix formation. Clinical research has shown that Magnesium agnesium supplementation can alleviate the symptoms of osteoporosis to some extent.³

Why it's in Bone & Muscle Support

Neuromuscular function: Magnesium modulates acetylcholine release at the neuromuscular junction, reducing excessive excitation and supporting muscle relaxation post-contraction.

Calcium antagonism: Calcium acts as a physiological calcium antagonist, helping to prevent excessive contraction and muscle cramps by regulating calcium influx into muscle cells.⁴

ATP production: Magnesium is a required cofactor for ATP synthesis and ATP is essential for both muscle contraction and relaxation phases. Magnesium-bound ATP is the actual active form used in muscle tissues.

Electrolyte balance: As a key electrolyte, Magnesium supports osmotic balance and intracellular fluid integrity, reducing the risk of exercise-induced fatigue or spasms.

Synergistic action for muscle health

D3 enhances Calcium absorption, Magnesium modulates calcium handling, and K2 ensures proper deposition, together reducing muscle fatigue, cramping and risk of musculoskeletal degeneration.

Calcium and Magnesium maintain the electrochemical gradients necessary for healthy muscle excitability and contraction-relaxation cycles.

In athletes, older adults and those with chronic illness or malabsorption, supplementation of this combination supports:

Prevention of cramps and spasms Improved muscular endurance and strength Reduced fall and fracture risk Protection against sarcopenia Support for mitochondrial energy metabolism

Why it's in Daily Multivitamin and Women's ProMulti

Calcium and Magnesium are two minerals that play a role in women’s overall health, particularly in supporting bone strength, muscle function, and metabolic processes. Ensuring adequate intake of both minerals is essential for women to support skeletal health, cardiovascular function and overall wellbeing.

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body, impacting various physiological functions. Magnesium is needed for muscle contraction and nerve function. It helps regulate calcium levels in muscle cells, preventing excessive contraction and promoting relaxation. Magnesium is required for ATP (adenosine triphosphate) synthesis, the primary energy currency of cells. It facilitates enzymatic reactions involved in energy metabolism. Magnesium plays a role in bone structure and metabolism, contributing to bone density and mineralisation.

Why it's in Vegan Nights®

Magnesium is an essential mineral that plays a role in over 300 biological processes, including sleep regulation.⁵

Magnesium regulates GABA and glutamate: Magnesium’s effect on sleep is due to its interaction with other neurotransmitters, such as GABA and glutamate.⁶ Magnesium acts as an inhibitory neurotransmitter, and its release can stimulate the release of GABA, promoting sleep.⁷ Magnesium’s interaction with glutamate, an excitatory neurotransmitter, can regulate the sleep-wake cycle.⁸

Increases sleep duration and improves sleep quality: Studies have investigated the effects of magnesium supplementation on sleep quality and duration. A systematic review found that magnesium supplementation improved sleep quality, including sleep duration, sleep latency, and sleep efficiency.⁹ Another study found that magnesium supplementation reduced symptoms of insomnia and improved sleep quality in older adults.¹⁰

Why it's in Pregnancy Multinutrient

Calcium and Magnesium are required for the development of bones and teeth in the baby. The mother has these minerals stored in her bones, and the foetus will use them as needed. Supplementation of these minerals is to prevent the mother from becoming deficient.

Why it's in PMS Hero®

Magnesium is an essential mineral in managing premenstrual syndrome due to its role in regulating neurotransmitter function and hormone balance. It can help alleviate symptoms such as mood swings, irritability, and cramps by promoting muscle relaxation and reducing inflammation. Adequate Magnesium intake may enhance overall wellbeing during the premenstrual phase and support effective treatment strategies for patients suffering from PMS.

Muscle relaxation: Magnesium is a natural calcium channel blocker, promoting muscle relaxation and helping to alleviate menstrual cramps. It interferes with the release of calcium, reducing muscle tension and contraction.

Mood stabilisation: Magnesium has been shown to influence the production of serotonin and may help regulate mood swings associated with PMS. It also modulates the HPA axis, supporting the body’s stress response.¹¹

Hormonal balance: Magnesium supports the metabolism of hormones and helps reduce oestrogen dominance by facilitating the conversion of oestradiol to oestrone, which is needed for hormonal balance.¹²

Why it's in MenoFriend® and PeriMenoFriend®

Magnesium plays a role in hormonal balance, bone health, nervous system function, and metabolism. Declining oestrogen levels exacerbate magnesium deficiency, worsening fatigue, mood, sleep, and bone loss.

Mood and sleep regulation: Magnesium acts as a cofactor in enzymatic reactions that support the synthesis of serotonin, a neurotransmitter essential for regulating mood. Oestrogen and progesterone fluctuations disrupt serotonin levels, causing mood swings, anxiety, and depression. By modulating the hypothalamic-pituitary-adrenal (HPA) axis, Magnesium balances neurotransmitters and improves the body’s stress response.

Bone health: Magnesium is crucial for regulating calcium absorption and promoting bone formation. Menopausal women are at increased risk of bone loss. Magnesium also activates Vitamin D, essential for bone mineralisation.