One of the bigger things to have exploded onto the gut health scene (pun intended) since the book came out is… magnesium. Magnesium is actually an age-old remedy. We have always known that magnesium works on your bowels- heck, ask your grandparents, and they’ll tell you about taking chalky Milk of Magnesia for constipation when they were kids– but how does it work, and which forms are the most effective? I’ve ranked them all here, but read to the end to see my final answer!
Magnesium supplements are commonly used to relieve constipation because they attract water into the intestines, which helps soften stools and promote bowel movements by stimulating intestinal muscle contractions.
There are a lot of different formulations out there, including magnesium pills that have ALL the forms of magnesium. However, I think these “all-in-one” pills are more of a marketing ploy because, unlike my research on probiotics, more variety isn’t necessarily better. After all, the compounds do slightly different things depending on what elements they’re bound to. Individual formulations of magnesium have varying absorption rates and potential side effects.
When comparing the effectiveness of different magnesium formulations for constipation relief, the most effective forms are those with strong osmotic laxative properties, meaning they draw water into the intestines to soften stools and promote bowel movements. Below is a summary of each magnesium form, for your perusal, ranked based on their effectiveness for constipation:
Better suited for magnesium deficiency, muscle relaxation, and stress relief rather than constipation relief.
In my mind, the most effective for long-term constipation PREVENTION is going to be magnesium oxide, 400mg once or twice daily. If you have been constipated for a few days and need to go to the bathroom, I’d choose magnesium citrate, which we sometimes use as a bowel prep for colonoscopy or surgery. The chalkier milk of magnesia is an option for people who only want to take a tablespoon of something rather than 8oz of magnesium citrate. Though I will say, magnesium citrate also exists as a gummy, Natural Calm, of which I was an early adopter as it also works well for sleep and muscle relaxation. Magnesium glycinate is a popular ‘newer’ alternative with a lot of good press. I think it is a good 2nd line to the more clinically proven magnesium oxide.
Although magnesium is a natural supplement, everyone should check with their healthcare provider before starting a supplement because people with kidney problems or who are prone to electrolyte imbalances can get magnesium toxicity. Severe diarrhea and abdominal pain is common with too high doses.
Optimized by Seraphinite Accelerator
