Improving Occasional Constipation With Magnesium: A Natural Approach

Digestive health is a cornerstone of overall well-being. Optimal digestive function facilitates efficient nutrient absorption, resulting in healthy energy levels, low overall inflammation, and balanced mood. Unfortunately, many people struggle with occasional constipation, which can lead to discomfort and other health issues. One natural remedy that has gained attention for promoting digestive health is magnesium. In this post, we delve into how magnesium can improve digestive regularity and how to incorporate it into your diet.

The Role of Magnesium in Digestion

Magnesium is an essential mineral involved in over 600 biochemical reactions in the body.¹ It plays a crucial role in muscle contraction and relaxation, nerve transmission, energy production, heart health, bone strength, hormonal regulation, thyroid function, blood sugar regulation, and many others.

But when it comes to digestion, magnesium is particularly valuable for several reasons:

1. Muscle relaxation: Magnesium can support intestinal motility involving the smooth muscle of the intestinal tract.¹ It can also help to relax the muscles of the abdomen and decrease cramping and spasms that often accompany digestive discomfort.²
2. Water balance: Certain types of magnesium supplements can help draw water into the intestines, softening stools and promoting smoother bowel movements. In particular, magnesium citrate, magnesium oxide, and magnesium sulfate have been shown to promote stool softening.³
3. Enzyme activation: Magnesium supports energy production and activates enzymes that are necessary for the digestion and absorption of nutrients, ensuring your digestive system runs efficiently.⁴

Types of Magnesium for Digestive Health

Not all forms of magnesium are created equal when it comes to improving digestive regularity. Here are a few types that are particularly beneficial:

1. Magnesium citrate: Known for its high bioavailability, magnesium citrate is often recommended for relieving occasional constipation. It attracts water into the intestines, making it easier to pass stools.*
2. Magnesium oxide: This form of magnesium is also effective for alleviating occasional constipation due to its strong osmotic laxative effect.* However, it’s best used occasionally rather than daily to avoid dependence and too much water loss.
3. Magnesium glycinate: This form is gentler on the stomach and less likely to cause diarrhea, making it a good option for long-term use to maintain regularity.*
4. Magnesium sulfate: This type of magnesium is most widely known as “Epsom salts” (though it doesn’t contain any actual sodium) and is used as a soak in a warm bath to relieve sore muscles. It may also be taken internally (make sure to always use pure Epsom salt and follow package recommendations exactly) for occasional constipation relief.*

Incorporating Magnesium Into Your Diet

Increasing your magnesium intake through diet is a natural and effective way to support digestive health. Here are some magnesium-rich foods to consider:

1. Leafy greens: spinach, kale, Swiss chard, etc.
2. Nuts and seeds: pumpkin seeds, almonds, cashews, and sunflower seeds.
3. Whole grains: brown rice, quinoa, and oats; these are not only high in magnesium but also in fiber, which supports regular digestion.
4. Legumes: beans, lentils, chickpeas, etc.; these are rich in magnesium as well as fiber.
5. Fish: fatty fish such as salmon and mackerel; these provide a good amount of magnesium along with omega-3 fatty acids, which have anti-inflammatory properties.
6. Seaweeds: nori, kelp and dulse.

Supplementing With Magnesium

Dietary sources alone may not provide enough magnesium, especially in cases where there is depletion from medications. Many medications can interfere with magnesium absorption and/or increase magnesium loss. These include: acid-blocking drugs (i.e. proton pump inhibitors), diuretics (AKA “water-pills”), insulin and insulin mimetic drugs, antimicrobial drugs, immunosuppressants, some chemotherapies, bisphosphonates, and many others.⁵ Magnesium supplementation can be an effective way to improve digestive regularity.*

Lifestyle Tips for Better Digestive Health

In addition to increasing magnesium intake, consider these lifestyle changes to support digestive regularity:

• Stay hydrated: Drinking plenty of water throughout the day can keep your digestive system functioning smoothly.
• Exercise regularly: Physical activity stimulates intestinal peristalsis, helping to move food through the digestive tract.
• Eat fiber-rich foods: Fiber adds bulk to the stool and promotes regular bowel movements.
• Manage stress: High stress levels can negatively impact digestion. Practices such as yoga, meditation, and deep breathing exercises can help.

Potential Side Effects of Taking Too Much Magnesium

While magnesium is essential for many bodily functions and can help improve digestive regularity, it's important to be aware of the potential side effects of taking too much. Excessive magnesium intake, particularly from supplements, can lead to adverse effects. Here are some common side effects:

1. Diarrhea: High doses of magnesium, especially in forms like magnesium citrate or oxide, can have a laxative effect, causing diarrhea.
2. Stomach cramps: Overconsumption can lead to abdominal discomfort and cramping due to its osmotic laxative effect.
3. Nausea and vomiting: Some people may experience nausea and vomiting when taking large amounts of magnesium supplements.
4. Electrolyte imbalance: Excessive magnesium can disrupt the balance of other electrolytes in the body, potentially leading to symptoms such as weakness, confusion, and irregular heart rhythms.
5. Low blood pressure: High doses can cause blood pressure to drop too low, leading to dizziness or fainting.

To avoid these side effects, it's crucial to adhere to the recommended dosage and consult a healthcare provider before starting any new supplement regimen.

Magnesium is a powerful ally in maintaining digestive regularity.* By incorporating magnesium-rich foods into your diet or considering supplements, you can support your digestive health naturally and effectively.* Remember to complement these efforts with a healthy lifestyle, including staying hydrated, exercising regularly, and managing stress, for optimal digestive wellness. If you experience persistent digestive issues, it's important to seek guidance from a healthcare professional.

If you enjoyed this blog, you may also like these:

The Top 7 Health Benefits of Magnesium Citrate
Sleep Supercharge: 4 Magnificent Ways Magnesium Boosts Your Zzz’s
The Surprising Health Benefits of Magnesium Glycinate
The Magnesium-Cortisol Connection
Comparing the Different Types of Magnesium Supplements

References

1. Michael T. Murray ND, John Nowicki ND. Textbook of Natural Medicine (Fifth Edition). 2020. Pages 1243-1249.
2. Pardo MR et al. Nutrition. 2021;89:111294.
3. Mori H et al. Nutrients. 2021;13(2):421.
4. Fiorentini D et al. Nutrients. 2021;13(4):1136.
5. Gröber U. Int J Mol Sci. 2019;20(9):2094.