Magnesium deficiency increases your risk of dying from any cause, and more than 80 percent of us are deficient. A 2016 study in BMC Medicine demonstrated the relationship between magnesium deficiency and more disease and a shorter life. People with adequate amounts of magnesium have a lower risk of death from all causes.

People with the highest magnesium intakes have the most protection. Higher dietary magnesium has a dramatic effect on health, lowering the risk of diabetes, cardiovascular disease, and stroke. Magnesium helps to regulate blood sugar, heart rhythm, and blood pressure. It is critical for protein synthesis, helps to build strong bones, and helps to keep nerves and muscles functioning. It even acts as an antioxidant and reduces the risk of blood clots and strokes by reducing the “stickiness” of red blood cells.

Unfortunately, due to chemical farming methods, magnesium has been depleted from our soils. This is why supplementation has become necessary. The problem is most magnesium supplements are low quality and not effective. For example, magnesium is often found in the form of magnesium oxide, which has a bioavailability of only four percent. Bioavailable supplements are made with magnesium that is combined with specific amino acid transporters. The product I take contains an ideal combination of magnesium glycinate and magnesium malate. Magnesium malate addresses issues such as low energy, depression, and muscle pain. It has been used in studies to treat cardiovascular disease, diabetes, and fibromyalgia. Magnesium glycinate provides the highest levels of absorption and bioavailability and is the best choice for those with a deficiency. It is relaxing and good for leaky guts and nerve pain.

In addition, I recommend choline citrate to be taken with the magnesium. Many of us may absorb magnesium, and taking choline helps to bypass the normal uptake mechanisms and increase the bioavailability of the magnesium.