Which Magnesium Is Best for Constipation
Constipation is a common, uncomfortable and potentially inconvenient issue that many people experience at some point in their lives. Dietary changes and increased fluid intake are often the first steps in avoiding or reducing the frequency of constipation. However, some people require additional support and turn to magnesium supplements for relief.
Magnesium is an essential mineral that plays a crucial role in multiple bodily functions, including muscle and nerve function, blood sugar control, blood pressure regulation and bone health. When it comes to relieving constipation, various types of magnesium produce different results.
This article provides an overview of magnesium as a source of constipation relief.
How Magnesium Relieves Constipation
Magnesium is what’s called an osmotic laxative. When taken for constipation, it draws water into the intestines. This increased water content in the bowel helps soften and bulk up the stool, making it easier to pass. Magnesium also relaxes muscles in the intestines, helping to restore the natural pulsing movements (called peristalsis) that move material through the digestive tract.
Understanding the Different Types of Magnesium
The "best" type of magnesium for addressing constipation depends on multiple factors, including individual responses. However, several forms are commonly used:
Magnesium Citrate
This type, which contains magnesium and citric acid, is generally well-absorbed. It's a popular choice for constipation due to its effectiveness as an osmotic laxative.
Magnesium Oxide
Magnesium oxide is a salt containing magnesium and oxygen. It’s widely available and tends to be an inexpensive option. It’s not absorbed as easily as other types of magnesium, which can help keep your magnesium levels from getting too high.
Magnesium Sulfate
Also known as Epsom salts, this form of magnesium can be used in baths to relieve muscle aches. It can also be taken orally as a laxative, functioning like other types by pulling water into the intestines.
Magnesium Hydroxide
Known as Milk of Magnesia, this type of magnesium is the liquid form of magnesium oxide but is also available as a chewable tablet. It’s used as a laxative and an antacid.
Magnesium Glycinate
This type combines magnesium with an amino acid called glycinate. It’s easily absorbed by the body and can contribute to regularity. However, it tends to be less potent than magnesium citrate or magnesium oxide.
Magnesium Dosing, Side Effects and Precautions
Healthcare providers advise people taking magnesium for constipation for the first time or trying a new form to “start low and go slow.” While the discomfort of constipation can create a strong desire for fast relief, starting at the lowest effective dosage helps minimize potential side effects. Always follow the product label and speak with a pharmacist or provider before use — especially for children under 12 or if you are pregnant or breastfeeding.
While magnesium is considered safe when taken in recommended amounts, it can cause side effects when taken in excess, including diarrhea, abdominal cramping, nausea and vomiting. In extreme cases, it can cause irregular heartbeat, low blood pressure and depressed breathing.
Magnesium can also interact with prescription medications, including insulin, specific antibiotics, heart medications and others. In addition, it’s not advised for people with kidney disease or myasthenia gravis.
Talk With Your Healthcare Provider About Magnesium for Constipation
Diet and hydration are the most effective ways to prevent constipation. However, it can still occur, and magnesium is effective in relieving it.
If you have questions about using magnesium for constipation, your healthcare provider can answer them. You can use our online provider directory to find a provider if you don’t have one.
Next Steps and Useful Resources
Learn More About Gastroenterology Care at Baptist Health
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