Women's Wellness Blog January 17, 2019

Magnesium; Are you showing signs of deficiency?

Magnesium is known as the relaxation mineral.  A good portion of our Canadian population is deficient in magnesium, and I often find that patients present with the typical magnesium deficiency symptoms without even knowing.  Some of those symptoms may include;

  • Tight or cramping muscles
  • Constipation
  • Migraine headaches
  • Increased anxiety
  • Restless leg syndrome and/or restless sleeping with poor sleep maintenance with frequent waking
  • In addition, if you’re an athlete or exercise regularly, chances are greater than your magnesium deficient, as we utilize more magnesium within our muscles upon increased muscle use.

Determining a magnesium deficiency

Serum testing (blood measurements) of magnesium can be done, to determine what your levels may be.  It is important to note that this measurement would be a gage for how much magnesium is present in the blood, rather than the amount within the muscles.  For this reason, I usually like to gage deficiency levels on how patients are presenting symptomatically – especially as deficiency is quite common.

Magnesium in food

Magnesium is found in food sources such as dark leafy greens, nuts like almonds and cashews, and even dark chocolate.  But sometimes we’re in need of a greater dose than what those foods alone can provide, thus supplementation becomes of benefit.


The form of magnesium does matter, depending on what your goals are.  If you tend more towards constipation and would like to increase the frequency of your bowel movements, I prefer using Magnesium Citrate.  If you are someone who has regular daily bowel movements, yet has tight shoulder muscle or low back tightness, I prefer using Magnesium Bis-glycinate, as I find it to be better absorbed systemically, and less irritation on the bowels.

Magnesium can be safely used in children as well.  To determine the appropriate dose – to correct for a deficiency or address a concern – Let’s Chat!

Yours in health,

Dr. Alison Gottschalk, ND

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