Magnesium is one of the top two minerals that developed countries are most deficient in. Over 60% of the US population is not getting enough magnesium from their diet. It could be as simple as increasing the amount of spinach, chard, pumpkin seeds and almonds into your diet.
Individuals on a reduced carbohydrate diet, fasting or caloric restriction will quickly lose magnesium in the urine. There are a number of uncomfortable issues that arise from magnesium deficiency. Cramping in the thighs, calves and soles of the feet is common. Tingling and numbness in the hands and feet along with migraines and poor digestion all make supplementation start to look good.
Magnesium supplementation comes in many forms, but the goal is to get a pure source with high absorption at a reasonable price. Magnesium citrate has the highest absorption rate and is cost affordable, but the purity is off. Magnesium chelate is the next best option as it causes minimal gastral distress and has reasonable good absorption at a good price. I have been using Doctor’s Best (Mg Chelate) which comes in at $0.08 for 400mg which is the recommended daily dose.