So, I know that many people have heard about the benefits of calcium supplementation, which is the most common mineral supplement at 24%, according to The Council for Responsible Nutrition's 2014 Consumer Survey on Dietary Supplements. Magnesium, which is less common at 10% but arguably more important than calcium, is often overlooked. 

Why is magnesium important? 

Because magnesium is a cofactor in over 325 enzymatic reactions in the body. It is involved in: 

• Protein synthesis 

• Muscle synthesis 

• Synthesis of nerve functions 

• Sugar control 

• Blood pressure control 

• Fatigue alleviation 

• Improved sleep quality 

Not only that, but magnesium is required for the metabolisation of proteins, carbohydrates, and fats to produce energy, as well as for the synthesis of RNA and DNA. 

Magnesium is also required for the transport of calcium and potassium ions in and out of the cell, which is required for the transmission of nerve impulses, muscle contractions, and normal heart rhythm. Calcium is commonly associated with bone health, but magnesium actually increases calcium absorption and contributes to both bone and tooth health. 

But wait, there's more: magnesium deficiency has been linked to an increased risk of diabetes and insulin resistance 

How much magnesium is recommended?

Okay, so magnesium does a lot, which is why it is critical to ensure the body gets enough of it, as it affects all aspects of life, from general health to muscle gain and weight loss to peak sporting performance. As a result, most experts recommend 300mg to 400mg of high quality magnesium supplementation per day. Personally, I use USANA's Active Calcium Plus, which needs to be renamed because it contains high quality magnesium as well as calcium, giving you the best of both worlds.