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Magnesium for Constipation: Types, Benefits, & Side Effects

The Cabinet — 07.15.24

Did you know that a single mineral could be the unsung hero of your daily well-being? Meet magnesium: your body's secret powerhouse. 

Often sidestepped in conversations about health, this essential nutrient quietly orchestrates over 200 critical functions that keep us feeling lively and energetic. Are you curious about how this mineral can support your bodily functions? 

Let’s take a closer look at magnesium and how it's potentially the missing piece in your health puzzle, especially if you're dealing with occasional constipation.

What Is Magnesium?

Magnesium is a naturally occurring mineral that is essential for human health. It's involved in several hundred enzymatic processes across the human body, ranging from protein synthesis to nerve function. 

In its purest form, magnesium appears as a shiny, gray solid that can influence many of the body’s foundational systems without you even noticing. While it doesn't create energy on its own, magnesium is key to transforming the food we eat into usable energy, keeping our cells functioning optimally. 

Needless to say, this mineral isn't just another element — it's a fundamental component of life, integral to our daily physiological processes.

What Are Common Sources of Magnesium?

While magnesium might be flying under the radar in your dietary plans, it's surprisingly abundant in many delicious and easily accessible foods. Knowing where to find this versatile mineral can help you seamlessly boost your intake, supporting your body’s health naturally. 

Here are some top food sources that are rich in magnesium, ensuring you not only get this essential mineral but also enjoy the flavors in your pursuit of health.

Nuts and Seeds

A handful of almonds, cashews, or pumpkin seeds not only satisfies your midday hunger pangs but also pumps magnesium into your diet. These snackables are not only rich in healthy fats and proteins but are a powerhouse for magnesium, helping to enhance muscle function and bowel motility.

Whole Grains

Switching your refined grains to whole grains like whole wheat, quinoa, and brown rice can significantly bump up your magnesium levels. Whole grains are not just fiber-rich but also contain magnesium, which helps with muscle relaxation and bowel regularity, making them a smart choice for maintaining a smooth-running digestive system.

Avocados

The ever-popular avocado is more than just a staple for trendy brunches. It’s a substantial source of magnesium. Adding avocado to your salads, toasts, or smoothies can effortlessly increase your magnesium intake, contributing to nerve function and electrolyte balance.

Dark Chocolate

Yes, indulging in dark chocolate can be good for you! With high levels of magnesium, dark chocolate not only satisfies your sweet tooth but also supports your cellular enzymes in their daily tasks. Just make sure it’s at least 70% cocoa to get the most benefit with the least sugar.

What Are the Main Types of Magnesium?

Magnesium comes in several forms, each offering unique benefits and uses. When it comes to choosing the right type of magnesium, it's important to understand how each one interacts with your body, especially if you're looking for constipation relief or other health benefits. 

Here’s a breakdown of the main types of magnesium that are commonly used in supplements and health products.

Magnesium Citrate

Magnesium citrate is renowned for its bioavailability, meaning your body can absorb it quite easily. It's often recommended for those dealing with occasional constipation because it works as an osmotic laxative. 

This form of magnesium attracts water into the intestines, which helps soften stool and support bowel movements. It’s a gentle choice for easing digestive irregularities without the harshness of more intense laxatives.

Magnesium Oxide

This type of magnesium serves a dual purpose: it can relieve constipation and alleviate symptoms like heartburn and indigestion by neutralizing acid in the stomach. Magnesium oxide is not as readily absorbed by the body as magnesium citrate, but it’s effective in drawing water into the colon, which helps stimulate bowel movements. It’s a good option for those looking for a straightforward, no-frills magnesium supplement.

Magnesium Sulfate

Commonly known as Epsom salt, magnesium sulfate can be used both orally and externally. While taking it as a supplement can provide laxative effects similar to other forms of magnesium, it’s perhaps most famous for its soothing properties when used in bath soaks. Soaking in Epsom salts can help relieve muscle soreness and stress, contributing to overall wellness and aiding in motility when used appropriately.

How Does Magnesium Help With Constipation?

Magnesium is known for its ability to support bowel habits. By naturally increasing the amount of water in the intestines, magnesium helps soften the stool, making it easier to pass. This process is especially helpful for those experiencing occasional constipation linked to low magnesium levels. 

By supporting a regular and comfortable bowel movement, magnesium aids in maintaining a smooth digestive process and helps ensure your body's elimination pathways are not just functional but comfortable.

How Much Magnesium Should You Take?

So, you understand what magnesium is and how it can help with constipation, but how much should you actually take? It’s not one-size-fits-all. The recommended daily allowance varies: most adults can benefit from 200-400 mg per day, but this can differ based on factors like age, gender, and overall health. 

It's always a good idea to check in with a healthcare professional before adding a new supplement to your routine. They can guide you to the right dose to avoid any potential side effects and make sure it fits in with any other medications or supplements you're taking.

What Are Additional Benefits of Magnesium?

Magnesium’s got more tricks up its sleeve than just aiding with constipation. Here’s how else this mineral can support your health:

Supports Bone Health

It’s not all about calcium when it comes to bones; magnesium is just as important. It helps regulate calcium transport and is vital for bone structure. Regular magnesium intake is linked to healthy bone density, which is great for long-term bone health.

Maintains Muscle Function

Magnesium is critical for proper muscle function. It supports muscle relaxation and contraction, helps soothe cramping, and keeps muscles working smoothly and efficiently, whether you're hitting the gym hard or just going about your daily tasks.

What Are the Side Effects of Magnesium?

While magnesium is beneficial for many aspects of health, like all supplements, it can come with its own set of side effects, especially when taken in doses higher than recommended. It’s important to be aware of these potential reactions to make informed decisions about your health regimen.

Cramping

While magnesium is often used to prevent cramping, paradoxically, it can also cause stomach cramps in some cases. This typically occurs if the magnesium dose is too high, causing the intestines to contract more aggressively and lead to discomfort.

Bloating

Some people might experience bloating when they start taking magnesium supplements, especially if they jump into high doses too quickly. This can happen because magnesium draws water into the intestines, increasing the content in the gut, which can lead to a bloated feeling.

Risk of Kidney Disease

Long-term use of high doses of magnesium supplements can pose risks to kidney health. Those with existing kidney conditions should be particularly cautious, as their kidneys might not be able to process excess magnesium efficiently, potentially leading to toxicity.

When To Go to a Doctor for Constipation

If you’re regularly experiencing constipation, it’s usually safe to try magnesium supplements as a first step towards relief. 

However, if constipation comes with other symptoms like severe pain, blood in your stool, unexplained weight loss, or if it persists despite trying over-the-counter remedies, it’s important to seek medical advice. Persistent constipation can be a sign of more serious health conditions, and a healthcare professional can help diagnose and treat the underlying causes. 

Always consult with a healthcare provider before starting any new treatment, especially if you have pre-existing health conditions or are pregnant or breastfeeding. They can provide guidance based on your specific health needs and help you manage the condition safely and effectively.

How Can Hilma Help?

At Hilma, we’re committed to supporting your digestive health with gentle, natural solutions that work seamlessly with your body. Our Gentle Bowel Movement Support utilizes carefully selected herbal ingredients to support regularity without the harshness of traditional laxatives. 

For those looking to boost their daily fiber intake, our Daily Fiber + Digestive Enzymes offer a balanced blend that maintains digestive health and nutrient absorption. And let’s not forget about our tasty Fiber Gummies — a convenient and delicious way to up your fiber intake, supporting smooth digestion day by day.

Navigating the world of supplements, especially when it comes to something as essential as magnesium, doesn't have to be daunting. With the right information and high-quality products from Hilma, you can effectively manage your digestive health and more. 

Remember, moderation is key, and consulting with a healthcare provider can ensure you're using magnesium safely and effectively. Here's to a healthier, more balanced you!

Sources:

Magnesium - Health Professional Fact Sheet | National Institutes of Health

Magnesium – The Nutrition Source | Harvard T.H. Chan

25 Magnesium-Rich Foods You Should Be Eating | Cleveland Clinic

Types Of Magnesium: Benefits And Side Effects | Forbes Health

An update on magnesium and bone health | PMC

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