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Magnesium…The Missing Mineral?

With the Holidays approaching and all the additions to our To Do lists, stress seems inevitable for most of us…even if you might not realize it.  Even happy times can be stressful but feeling overloaded and struggling to cope becomes a concern which in turn can trigger our sympathetic nervous system, leaving us in a chronic state of flight or fight.

Feeling tight, achy muscles, headaches, insomnia, irritable, constipated?   These are just a few physical symptoms of stress on the body, but also may indicate a potential magnesium deficiency.

Due to our modern way of life, staggering medical statistics show up to 80% of the population is magnesium deficiency. Along with stress, other factors that are contributing to magnesium deficiency including the conventional farm soils in which our foods are grown. Adding to this growing concern is our daily diets which are often limited in green leafy vegetables as well as the chronic use of certain medications including Proton Pump Inhibitors (PPIs).

Magnesium is a mineral that is essential to our diet for good health.  Magnesium helps our bodies take energy from food and make new proteins and is important for keeping bones, muscles and nerves healthy. Unfortunately, magnesium deficiency is dramatically under-diagnosed as it does not show up on a blood test. Only 1 percent of the magnesium in your body is stored in your blood, with the majority of it being stored in your bones and tissues. Therefore, it is noteworthy to recognize that symptoms and other health concerns may be indicating a deficiency.

Magnesium deficiency has been linked with;

  • Hormone imbalances and PMS
  • Fibromyalgia
  • Heart disease
  • Type 2 diabetes
  • Osteoporosis
  • Constipation or slow digestion
  • Tension or migraine headaches
  • Anxiety and depression
  • Chronic fatigue

The following is list of delicious and nutritious foods that are high in magnesium. And remember, as much as possible, organic is always best!

  • Spinach
  • Chard
  • Pumpkin seeds
  • Yogurt or Kefir
  • Almonds
  • Black Beans
  • Avocado
  • Figs
  • Dark Chocolate
  • Banana


Though there are recommendations for daily values of magnesium, individual needs can vary depending on level of stress at any given time, to how you digest and absorb nutrients, general health status and medications being taken.  To understand your personal requirements of magnesium, it’s always best to consult with a nutritionist who can guide you on the path to living your healthiest and most balanced life.

Armanda D’Angelo Certified Alternative Nutrtionist

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