When you supplement with most micronutrients, you don't feel a significant difference, even though they make a difference. That's not the case with magnesium. I've received numerous testimonials from clients and members after supplementing with it regularly.



Once you understand all it does for your metabolism, which forms make the most difference, and how much you should take, you can start experiencing the benefits as well.





At least two-thirds of adults get less than the recommended dietary allowance (RDA) of magnesium: 400-420 mg for men and 310-320 mg for women. It is the second-most-common micronutrient deficiency, next to vitamin D.



Why is magnesium so important?



Magnesium plays a role in more than 600 enzymatic reactions, impacting almost every system in the body.



At any given time, you store about 25 grams, or a little less than an ounce. You store about half in your bones and half in your organs and tissues, while about one percent remains available in your blood.



Inflammation



Those with low levels of magnesium are more likely to have elevated C-reactive protein (hs-CRP), the main marker of systemic inflammation. Systemic inflammation contributes to everything from heart disease and degenerative disease to increased risk of infections, including COVID-19. Increasing levels back to normal reduces C-reactive protein levels.



Energy production



Magnesium aids in energy production by:




Assisting with the extraction of energy from food



Supporting proper utilization of amino acids, fat, and carbohydrates



Aiding in the production of adenosine triphosphate (ATP), the energy currency of every cell in the body



Aiding in nerve impulse conduction



Assisting in the utilization of other micronutrients, including B-complex vitamins, and vitamins C and E




Blood sugar and insulin sensitivity



Magnesium supports normal blood sugar levels and is needed for proper insulin metabolism. Those with insulin resistance, type 2 diabetes, and/or metabolic syndrome are often deficient. As we've seen in 2020, insulin resistance and diabetes are risk factors for severe viral infections, including COVID-19.



Taking magnesium alone won’t bring blood sugar and insulin levels back to normal. It still requires a well-designed strength training program, a lower-carb or ketogenic diet, and possibly medication. But the research shows it's very difficult to maintain optimal blood sugar and improve insulin levels without addressing the need for magnesium.



Muscle function



Magnesium is essential for muscle contraction. Low levels compromise nerve conduction, which limits muscle contraction, reducing muscle strength and power. Opposite contraction, it is also necessary for muscle relaxation. Not surprisingly, supplementation often helps reduce cramps and restless leg syndrome. It may also help with normalizing high blood pressure.



Bone health



Osteoporosis risk jumps when levels decline. Though calcium plays a role in bone health, it's helpless without sufficient vitamin D and K, plus magnesium. Vitamin D alone isn't as helpful for health without magnesium either, as the mineral is necessary for vitamin D metabolism.



Depression and anxiety



Some believe the neural damage brought on by low magnesium diets can lead to feelings of depression.



Magnesium insufficiency lowers serotonin, which can also contribute to depression. This explains why many people experience a calming effect from magnesium.



Researchers found that taking 125-300 mg with each meal and at bedtime reversed symptoms of depression in those who have low-magnesium related depression.



It’s not just depression though.



Low magnesium, or even an excess intake of calcium, can lead to:




agitation



anxiety



irritability



confusion



sleeplessness



headaches (including migraines)



attention deficit hyperactivity disorder (ADHD)




Learning and memory



Low magnesium may accelerate the progression of neurodegen...