Magnesium is essential for your heartbeat regulation, blood pressure, nerve transmission and muscle contraction. Yet, dietitians rarely get questions about these important roles. Instead, they most frequently get questions about magnesium’s poop-inducing potential. So, we’re jumping right into this popular topic.Here’s what you need to know if you are interested in trying magnesium to help you poop.
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What Is Magnesium?
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Why May Magnesium Work for Constipation?
Magnesium acts in two different ways to potentiallyrelieve occasional constipation. First, magnesium has an “osmotic laxative” effect, meaning it pulls water into the intestines. What this does is soften waste products, which, in turn, keeps things moving toward the exit. Second, magnesium relaxes intestinal muscles, which also aids in the transit process. These actions are why magnesium is a primary ingredient in some over-the-counter laxatives.
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Things to Know Before You Try It
Taking small doses ofa magnesium supplementcan be an effective way to relieve occasional constipation—if you know how to use it properly.
1. Type of Magnesium Supplement
2. Dosage
Magnesium citrate commonly comes in either capsules or liquid, and we recommend you follow the container instructions of the brand your doctor recommends. Effects from magnesium citrate can be felt anywhere from 4 to 24 hours after taking and should be relatively mild (as in you don’t have to stay close to the bathroom). Rather, you should just feel like you normally do when you need to poop.
Because of how magnesium works, make sure to take it with an 8-ounce glass of water and stay hydrated. If you think you might need a higher dosage, talk to your health care provider beforehand. Too much magnesium citrate can lead to the opposite problem—diarrhea.
3. Usage and Contraindications
Magnesium citrate is considered safe to use for occasional constipation in healthy individuals. However, it’s not meant to be an ongoing solution forchronic constipation. In these instances, it’s important to see a health care professional to identify the root cause. Be aware that taking magnesium supplements in any form may influence the absorption of certain antibiotics and medications used to manage blood pressure or promote bone density. Also, people who are pregnant, breastfeeding or have chronic medical conditions should consult with their doctor before using.
4. Using Food as a Source
Don’t forget aboutmagnesium-rich foodslike leafy greens, legumes, nuts and seeds. TheRDAfor magnesium for healthy adults is 400 to 420 milligrams for men and 310 to 320 mg for women. According to the NIH, dietary surveys show that most people get less magnesium than this from their diet each day. While most people don’t meet the diagnostic criteria for a deficiency, many may havemagnesium insufficiencydue to ongoing intakes below needs. One sign of low magnesium is constipation, so you may find that simply increasing magnesium-rich foods prevents occasional constipation from ever being a problem.
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