Is Taking Magnesium for Constipation A Good Idea?

Sure, nobody wants to talk about it.

But let's face it, at some point or another we've all been constipated. Hydration, a change in diet, routine environment or stress, can all lead to thing feeling a little 'off'.

So what can we do?

Well if the problem persists, we'll no doubt find ourselves in a pharmacy searching for some form of laxative. And that may work out fine. But did you know that magnesium supplements can also help relieve constipation.

This article explores the use of magnesium to aid bowel movements.

In other words: does magnesium make you poop?

Key Takeaways

• Magnesium and Constipation: Taking magnesium glycinate for constipation helps by attracting water into the intestines, working as an osmotic laxative to soften stools.
• Best Form of Magnesium for Constipation: Magnesium citrate is recommended for its high bioavailability, gentle stomach effects, and additional health benefits like muscle and nerve support and sleep improvement.
• Dosage: Follow the recommended dietary allowance and consider divided doses for better absorption and minimal side effects. Adults generally need 310-420 mg per day, with a supplemental limit of 350 mg to avoid side effects.

What is Constipation?

Constipation is defined as the infrequent, or incomplete evacuation of a stool. When suffering with constipation, you may feel slow, bloated, lethargic, and 'bunged up'.

It can be pretty debilitating. Every time you go, nothing happens.

Not only is it uncomfortable, if left unaddressed, it can have an impact on other areas of your health.

So, what causes constipation in the first place?

There are lots of reasons you may suffer from constipation, such as⁽¹⁾:

• Inadequate intake of fruits and vegetables
• Low fluid intake
• Medication side effects
• Sedentary lifestyle
• Suppressing the urge to go to the toilet
• Stress
• And in some cases, magnesium deficiency

Can Magnesium Help With Constipation?

If there's a link between constipation and magnesium deficiency. It stands to reason that getting enough magnesium can play a role in alleviating constipation.

Findings from a National Health and Nutrition Examination Survey (NHANES), indicated that higher dietary magnesium may help reduce chronic constipation, particularly among men.⁽²⁾

Incorporating the right foods or supplements into your diet is an easy way to increase your magnesium intake.

Natural Sources of Magnesium

Many foods rich in magnesium carry the added bonus of fiber. Which offers additional benefits for digestive health.

Leafy green vegetables, nuts, seeds, whole grains, and legumes are all rich in magnesium and fiber.

And it's not just fiber, greens like spinach and kale are rich in iron and vitamins A and C.

Almonds and pumpkin seeds provide healthy fats and protein. Brown rice and quinoa offer B vitamins and fiber.

These types of foods are so beneficial for overall health, that really we should be aiming to consume them on a daily basis.

In terms of using these foods as a treatment for constipation, that's a little different. Yes these foods are rich in fiber and magnesium that can promote bowel regularity, but the last thing you feel like doing when constipated is eating more food. And this is where magnesium supplements can help.

Knowing the right type of magnesium to take, is key to getting the best results.

Types of Magnesium Supplements

In general, magnesium supplements help to ease constipation through their ability to attract water into the intestines. Essentially, magnesium works as an osmotic laxative. Softening the stool and making it easier to pass.

There are several different types of magnesium found in dietary supplements, including magnesium oxide, sulfate and citrate.

Some are better than others when it comes to relieving constipation and supporting regular bowel habits.

Let's take a look at the different forms of magnesium supplements that are out there:

Magnesium Citrate

Magnesium citrate is a bioavailable form of magnesium that combines elemental magnesium with citric acid. It is commonly used for its effective absorption and mild laxative properties.

In terms of treating constipation, magnesium citrate is often gentler compared to many over-the-counter laxatives, providing a more comfortable relief.

Magnesium Hydroxide

Known for its strong laxative effects, the hydroxide form is often used to treat acute constipation.

As an osmotic laxative, magnesium hydroxide works by drawing water into the intestines, softening the stool and facilitating a comfortable bowel movement.

However, caution is advised. Due to its potency, excessive use of magnesium hydroxide may lead to diarrhea or dehydration.

Magnesium Oxide

Also known as "magnesia", magnesium oxide is a type of osmotic laxative known as a saline laxative. It is the same as the hydroxide form, but with all water removed.

Magnesium oxide has been been clinically studied for its potential constipation relief:

In one early randomized controlled trial published in the Annals of Clinical Research, elderly patients who received magnesium oxide supplementation saw more normalized stool consistency, and the magnesium supplement was more effective to treat constipation than a bulk laxative.⁽³⁾

In another study, 34 women with mild to moderate constipation were given either 1.5 grams of magnesium oxide or a placebo daily for four weeks. The group taking magnesium oxide experienced significant improvements in the frequency of bowel movements, stool form, colonic transport time, and quality of life compared to those taking the placebo.⁽⁴⁾

Magnesium Sulfate

Also called Epsom salt, magnesium sulfate is primarily used externally in baths for muscle relaxation and soreness relief. While it can be taken orally to alleviate occasional constipation, Epsom salt is not recommended for regular use due to its harsh laxative properties, potentially causing diarrhea and electrolyte imbalances.

Magnesium Bisglycinate

This form of magnesium is chelated with the amino acid glycine, which enhances its absorption and reduces the risk of digestive discomfort. It is considered a highly bioavailable and gentle form of magnesium, suitable for individuals with sensitive stomachs. Magnesium bisglycinate does not have laxative effects, but its glycine content may offer added benefits for relaxation and sleep support.

Learn more about magnesium and sleep here.

What's The Best Type of Magnesium For Constipation?

Getting the right form and dosage is key for easing constipation.

If you get either of those wrong, it can go completely the other way and you run the risk of experiencing diarrhea.

So, which of these forms of magnesium are best for constipation?

The two most common ones you'll see are magnesium citrate and magnesium oxide.

Magnesium citrate is preferred for general supplementation due to its high absorption and gentle laxative properties. Magnesium oxide is more suitable to temporarily relieve constipation, but caution is needed to avoid digestive discomfort.

Overall, magnesium citrate is superior for most people due to its higher absorption, gentler effect on the stomach, and additional health benefits.

Magnesium oxide is effective, but may cause more digestive discomfort and is generally considered a stronger, more immediate solution.

Choosing between them depends on individual needs and the severity of constipation.

How Much Magnesium Do We Need?

The Recommended Dietary Allowance (RDA) for magnesium varies by age, gender, and pregnancy status. For example, adult men require about 400-420 mg per day, while adult women need 310-320 mg per day.⁽⁵⁾

The tolerable upper intake level (UL) for supplemental magnesium for adults is 350 mg per day, beyond which side effects are more likely.

Magnesium Dosage for Constipation

To avoid any potential side effects, it's important to stick to the best magnesium form, and to take it in divided doses as opposed to all at once.

This would help obtain the benefits from a more natural encouragement of bowel movement instead of "water pulling". A powder may also be a superior form as this allows for more rapid absorption and flexible dosing, thus better avoidance of any side effects.

Other Tips to Ease Constipation

If you're stuck dealing with a backup, some forms of magnesium can be a quick fix—but just like laxative use, it's not a permanent solution for constipation.

Diet and lifestyle changes are effective in relieving occasional constipation, but they're also a powerful preventative strategy.

Here are some of our best tips to avoid constipation and keep your bowels regular:

• Stay hydrated (consume at least 2-3L of water daily, increasing your intake if you exercise or drink coffee or other diuretics)
• Increase your intake of fiber rich foods (more on that in a moment)
• Exercise regularly
• Limit your intake of processed and refined foods
• Use the bathroom as soon as you feel the urge

Supplements to Consider for Digestive Health

Performance Lab® NutriGenesis® Multi

Many adults don't get enough magnesium. This is just one reason why a multivitamin should be the starting point of any nutritional supplement regimen. It helps to fill in the gaps on what's missing, restoring what you need -- including the magnesium that may help to ward off occasional constipation.

And, because this multivitamin features NutriGenesis® cultured vitamins and minerals, you will be getting magnesium in a form that is molecularly identical to what is found in foods you eat -- so it's easy on the stomach, and easy to fully absorb.

Shop Performance Lab® NutriGenesis®

Now, a multivitamin is not designed to provide fast relief of occasional constipation. Instead, the idea is multivitamins will help contribute to the ideal daily intake of magnesium that may be associated with digestive regularity.

Performance Lab® Prebiotic

Performance Lab Prebiotic feeds your gut microbiome and contributes to daily fiber intake.

Performance Lab® Prebiotic supplies active ingredient Orafti® Synergy1 (Inulin-FOS from chicory root), the best prebiotic for boosting Bifidobacterium strain of probiotics that help treat constipation, in a dose of 1.7 g of fiber in each serving. This is important because insufficient fiber intake is now regarded a national health concern.

As a source of soluble fiber, prebiotic nutrients also soak up fluids like a sponge, swelling and expanding in the gut. As gut probiotics feeds on the prebiotic fiber, they start a fermentation process that softens the stool, improves its consistency and promotes a gentle laxative effect. Researchers suggest patients with chronic constipation can benefit from fiber intake.⁽⁶⁾

Shop Performance Lab® Prebiotic

The Bottom Line

Constipation is an uncomfortable and irritating ailment that effects almost all of us during our lifetime.

While there are many remedies which can help constipation, they often have unnatural and unhealthy effects, such as laxative effects and water pulling.

Magnesium can help support bowel regularity from the inside out by nourishing our digestive system and promoting healthy bowel function. Magnesium works for muscle relaxation, including the smooth muscles of the digestive tract. This relaxation facilitates the movement of food and waste through the intestines, promoting regular bowel movements.

Overall, incorporating magnesium-rich foods into our diet or using magnesium supplements in appropriate doses can contribute to better digestive health and help treat constipation.

FAQs

Q: How do I know if I have a magnesium deficiency?

A: Symptoms of magnesium deficiency can include muscle cramps, fatigue, irritability, anxiety, irregular heartbeat, insomnia, and mental health issues like depression. Severe deficiency can lead to more serious health problems such as numbness, tingling, and seizures. A healthcare provider can diagnose magnesium deficiency through a combination of assessing symptoms, dietary intake, and blood tests. If you suspect you have a magnesium deficiency, it is important to seek medical advice for proper diagnosis and treatment.

Q: What is magnesium toxicity? Should I be worried about it?

A: Magnesium toxicity, also known as hypermagnesemia, occurs when there is too much magnesium in the body. It can happen if you consume high doses of magnesium supplements, particularly in individuals with kidney problems who cannot efficiently excrete magnesium. Symptoms of magnesium toxicity include nausea, vomiting, low blood pressure, irregular heartbeat, and respiratory issues. To avoid toxicity, follow the recommended dietary allowances and consult with a healthcare provider before taking high doses of magnesium supplements.

Q: Who should avoid a magnesium supplement?

A: Individuals with certain conditions should be cautious about taking magnesium supplements. This includes those with kidney disease, as impaired kidney function can lead to an increased risk of magnesium toxicity. People with heart conditions or those taking specific medications such as antibiotics, diuretics, or medications for heart disease and osteoporosis should also consult a healthcare provider before starting magnesium supplements to avoid potential interactions and complications.

Q: Can I take magnesium if I have irritable bowel syndrome?

A: Yes, magnesium supplements can be beneficial for individuals with irritable bowel syndrome (IBS), particularly for alleviating constipation, a common symptom of IBS. However, it is important to choose forms of magnesium that are gentle on the stomach, such as magnesium glycinate, to avoid exacerbating IBS symptoms. Consulting with a healthcare provider can help determine the most appropriate form and dosage for your condition.