It is estimated that 10-30% of any given population has subclinical magnesium deficiency based on serum (blood) magnesium levels <0.80 mmol/L. Magnesium is such an amazing mineral that is available in multiple different forms and when supplemented correctly can have multiple benefits. Do you notice that your eye twitches periodically? This is a sign of magnesium insufficiency. Drinking too much coffee? Coffee depletes magnesium. Here is a guide to the 2 most common forms and uses for magnesium.
Magnesium Citrate
- HIGH BLOOD PRESSURE- magnesium citrate contributes to smooth muscle relaxation. Smooth muscle is present in the lining of our arteries and thus relaxing them can bring down blood pressure. This can be a great preventative measure in the early stages of hypertension or in combination with hypertensive medications with supervision.
- MIGRAINES- spasming vessels in the brain has been implicated in the pain experienced in people with migraines. Magnesium citrates affect on smooth muscle relaxation can help reduce spasming and thus pain.
- CONSTIPATION- magnesium citrate acts as an osmotic laxative, bringing more fluid into the colon. In higher doses it can soften stool and make it easier to pass. This can be a great alternative to stimulating laxatives which can contribute to dependency.
Magnesium Bis-glycinate
- MUSCLE PAIN/TENSION- magnesium bis-glycinate is the most bioavailable form of magnesium and is more specific for skeletal muscle concerns. Whether you are experiencing muscle pain from your workout, an injury or are carrying your stress in your neck (traps), magnesium bis-glycinate will help with muscle relaxation and pain reduction.
- STRESS/ANXIETY/INSOMNIA- magnesium bis-glycinate can also influence your nervous system. During times of stress, anxiety or difficulties falling asleep, magnesium bisglycinate can help to relax your nervous system and body, so you can get on with your day.
- RESTLESS LEG SYNDROME- magnesium bis-glycinate is a great option if you notice your legs bothering you (twitching, moving etc.) at night when you are trying to sleep. Give it a try!
Dr. Deanna Walker, ND
Co-owner, Naturopathic Doctor
Sage Naturopathic Clinic