From cardiac patient to competitive athlete, depressed to diabetic, growing up to growing old...you need magnesium. And you need more than you’re probably getting.



At least two-thirds of adults get less than the paltry RDA, which is 400-420 mg for men and 310-320 mg for women, making magnesium the second most-common micronutrient deficiency, next to vitamin D.



Article Shortcuts* Why Is Magnesium So Important?* What Causes Low Magnesium Levels?* How to Increase Levels* My Magnesium Recommendations* Summary



If you hope to meet your magnesium needs through food alone, good luck with that. Most people need to supplement to get enough.



Before you stop into a retail store and buy the lowest-priced supplement you can find, read through this article so you know what to look for.



The last thing I’d want for you is to buy the cheap stuff and end up with diarrhea in the middle of your squat workout, or when you’re in the window seat on an airplane.



I’ll cover why it’s so important, why we don’t get enough, how to choose the right magnesium supplement, and what I use myself. You'll understand why magnesium is part of my Foundational Five, the five foundational supplements for (almost) every nutrition program.



Why Is Magnesium So Important?



At any given time, you store about 25 grams of magnesium in your body, a little less than an ounce. About half is stored in your bones, half in organs and tissues and about one percent in your blood.



It plays a role in more than 300 enzymatic reactions, impacting almost every system in the body.



Cardiovascular Health



Inflammation is a major factor in heart disease.



Magnesium supports normal inflammation levels through multiple pathways. In fact, low-grade inflammation from insufficient magnesium could contribute to a whole host of health problems.



Studies show those with low magnesium are more likely to have elevated C-reactive protein (hs-CRP), the main marker of systemic inflammation. And correcting low magnesium levels can lower CRP levels.



Elevated blood sugar and blood pressure also increase cardiovascular risk, both of which can be improved by meeting your magnesium needs.



Energy Production



Magnesium plays a role in energy production, assisting with the extraction of energy from food. It supports the proper utilization of amino acids, fat, or carbohydrates. It also aids in the creation of adenosine triphosphate (ATP), the energy currency of every cell in your body.



Nerve impulse conduction requires magnesium. No nerve impulse, no ability to move a muscle, control your heart rhythm, or have a functioning brain.



Magnesium is required for the utilization of other micronutrients, such as B-complex vitamins, vitamin C, and vitamin E.



Read also: What You Need to Know About Digestive Enzymes.



Blood Sugar, Insulin Resistance, and Diabetes



Magnesium supports normal blood sugar levels and is needed for proper insulin metabolism. Those with insulin resistance, diabetes,