Should you Supplement your Magnesium intake?

The thought of getting enough magnesium more than likely does not cross the mind of the average person. At least eighty percent of us do not get our minimum daily requirement of magnesium from our diets. Magnesium is part of over three hundred biochemical processes in the body, including digestion, energy production, muscle function, bone formation, creation of new cells, activation of B vitamins, and relaxation of muscles. It also assists in the functions of the heart, kidneys, adrenals, brain and nervous system. For those of us that get insufficient levels of magnesium may experience a wide variety of symptoms such as stress, low energy, muscle spasms and cramps, headaches, inability to sleep, fatigue and weakness, abnormal heart rhythms, PMS and hormonal imbalances, weakening bones, constipation, nervousness and anxiety, and irritability. Magnesium is essential for life. It is vital for health restoration, health maintenance and health enhancement. This deficiency issue is believed to be caused in part by the increase in processed foods, particularly carbohydrate foods. This, combined with intense exercise, can significantly deplete this important mineral from our bodies. Deficiencies can also be caused by excessive alcohol, caffeine, or sugar intake, increased Vitamin D intake, drinking soft water, mineral-deficient soils, cooking and boiling whole foods, and the "inevitable" aging process. Magnesium can be found naturally in legumes and soy products such as tofu as well as in seeds, nuts, whole grains, and most green leafy vegetables. However, most foods that are normally thought to be magnesium-rich, even though they may contain naturally occurring magnesium, are poor sources because of refinement and processing. With these facts, magnesium rises a bit higher on the totem pole of supplements you might want to add to your regimen. Most often one would take magnesium in a multivitamin/mineral formula, magnesium citrate can also be added separately, combined with calcium, especially for people who are at greater risk for deficiencies and people who are suffering from muscle cramping or even tight muscles. Your probably wondering how much Magnesium should I take? We it depends on your eating habits and exercise habits discussed above but most people can start with 325mg of magnesium citrate.