Preventive Intake: 250-400 mg elemental, 500-800 mg total

Benefits:

• The total amount of magnesium stated on the label is not indicative of what is absorbed as elemental magnesium.
• Necessary for over 300 functions in the body.
• Facilitates the absorption of calcium, therefore helps build healthy bones. Recommended to be taken in a 2:1 calcium to magnesium ratio.
  Prevents kidney stones.
• Lowers blood pressure and protects the heart and arteries.
• Increases cardiac output and prevents the buildup of plaque and cardiac arrhythmia.
• Relives muscle cramps.
• Increases endurance of muscles and increases muscle size with training.
• Protects the body from damage due to stress.
• Increases energy and fat burning.
• Enhances insulin function in the body and helps balance blood sugar.
• Decreases nervous tension and helps calm and nourish nerves.
• Enhances immunity within the body.
• Prevents aluminum deposits from forming in the tissues (Alzheimer's disease theory).
  

Deficiencies May Cause: Muscle spasms, tetany, cardiac arrhythmias, ataxia, vertigo, convulsions, bone loss, depressed immune function, poor wound healing, hyperlipidemia, fatigue, hypertension, growth failure, nervousness, confusion, depression and anger.

Food Sources: Seeds, nuts, soybeans, whole grains, legumes, fresh vegetables and potatoes.