Magnesium is a Heavy Lifter

Magnesium is a Heavy Lifter

By Steve Evans, President and Senior Research Scientist at Therapeutics Research Institute

Magnesium is involved in over 325 biochemical reactions in your body. Up to 80% of Americans are deficient in magnesium. Early symptoms of magnesium deficiency include: body aches, leg cramps, fatigue or low energy, restless sleep, headaches and migraines, muscle twitches, chronic constipation, insulin resistance, severe PMS, and more. Left untreated, a magnesium deficiency can lead to more life-threatening conditions such as hypertension, heart disease, stroke, type 2 diabetes, osteoporosis, and others. Proper magnesium intake daily can also safely lower your blood pressure and improve your circulation.

In short, magnesium is one of the most important minerals you can take, you most likely need some supplementation, and it is one of the least expensive items you can buy. We suggest a capsule a day of about 400 mg, which is approximately the government's Recommended Daily Allowance (RDA). Since this RDA level is notoriously low, taking a 400 mg capsule daily in addition to your daily intake is likely one of your very smart moves.  Some might prefer a 200 mg capsule twice a day which some few people find more gentle on a delicate system. 

Note that some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.  Refined grains are generally low in magnesium. When white flour is processed, the magnesium rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour.  Still, a slice of whole wheat bread contains 24 mg and an entire cup of cooked whole grain cereal contains 56 mg of magnesium.  Taken together you still only have about one-fourth of your daily RDA.  So I recommend supplementation even with a reasonable diet.