Magnesium For Constipation: Which Is The Best Type?

Magnesium is an essential mineral for the human body, particularly used to address digestive issues, specifically constipation. However, the market offers many types of Magnesium, each with different forms and specific uses.

This article will delve into the various types of Magnesium to identify the best one for relieving constipation. It will also provide information on dosage, usage, and other must-know facts about Magnesium and constipation.

Things To Know About Constipation

Constipation occurs when the digestive system struggles to pass stools, usually due to stool accumulation, dryness, and hardening, slowing movement through the colon. Many factors can contribute to this, primarily:

• Low-fibre diet: Fiber helps form and bulk stools, stimulating bowel movements. A low-fibre diet can slow waste elimination and cause stools to dry before reaching the colon.
• Dehydration: Water is crucial for softening stools, so insufficient water intake leads to hard, difficult-to-pass stools.
• Lack of exercise: Physical activity helps stimulate bowel movements, encouraging stool movement.
• Stress: Psychological factors can disrupt digestive function, causing irregular digestion and constipation.

Constipation not only causes discomfort but can also lead to severe health consequences if left unaddressed. It can cause anal fissures, bowel obstruction, and chronic constipation, requiring complex medical interventions!

Magnesium For Constipation: Does It Really Work?

Magnesium is an essential element in the body and is highly effective in relieving constipation. Magnesium acts as an osmotic laxative, which supports constipation relief by drawing water into the intestines to soften stools and facilitate faster movement.

Magnesium is commonly found in green vegetables, nuts, and whole grains. Historically, Magnesium has been widely used in Eastern medicine in China, Japan, and Korea in forms like magnesium nitrate and magnesium oxide.

In contrast, magnesium hydroxide, magnesium citrate, and magnesium sulfate salts are popular in Western medicine for laxative purposes. [1]

How Can Magnesium Help With Constipation?

Most people maintain healthy magnesium levels in their bodies. However, those with irritable bowel syndrome (IBS) may have reduced Magnesium, requiring supplementation to draw water into the intestines, soften stools, and aid movement. [2]

Magnesium oxide (MgO) transforms into magnesium chloride (MgCl2) in stomach acid conditions. Then, MgCl2 changes to magnesium bicarbonate (Mg(HCO3)2) through sodium bicarbonate (NaHCO3) from pancreatic secretions in the duodenum, finally converting to magnesium carbonate (MgCO3).

Mg(HCO3)2 and MgCO3 increase osmotic pressure in the intestinal lumen, promoting water transfer into the intestines and enhancing stool water content and volume. Additionally, expanding stools stimulate the intestinal walls and promote bowel movement. [3]

Types Of Magnesium For Constipation

As mentioned, many types of Magnesium exist on the market, each with varying levels of efficacy, benefits, and absorption. Let's examine each type in more detail.

Magnesium Oxide

• Function: Magnesium oxide is a strong laxative commonly used for severe constipation.

A study by Mori et al. conducted a randomized, double-blind, placebo-controlled trial comparing magnesium oxide with a placebo. In this study, magnesium oxide significantly improved symptoms, natural bowel movements, stool consistency, colon transit time, abdominal symptoms, and quality of life.

Patients treated with magnesium oxide showed a 70.6% response rate in symptom improvement, significantly higher than the 25.0% in the placebo group. [4]

• Pros: Strong medicinal properties and high efficacy; patients using magnesium oxide reported significant improvement in natural bowel movement and constipation-related quality of life.
• Cons: It can cause side effects like hypermagnesemia and diarrhoea.

Magnesium Hydroxide

• Function: Known as milk of magnesia, this type effectively relieves immediate constipation by quickly drawing water into the intestines and softening stools.

This type is commonly used for chronic constipation. A study on long-term hospitalized geriatric patients aged 65 and older demonstrated significant constipation relief with magnesium hydroxide:

Patients given 25 ml per day had more frequent bowel movements than those on bulk laxatives and required less frequent bisacodyl use. [5]

• Pros: Suitable for short-term use with rapid effectiveness within 6 hours after ingestion.
• Cons: Long-term use may impair mineral absorption and cause electrolyte imbalances.

Magnesium Sulfate

• Function: Also known as Epsom salt, magnesium sulfate is used for severe constipation. It can be mixed with water or found in mineral waters like Hépar.

Drinking 1 litre of Hépar daily is associated with reduced stool clumping or hard stools without increasing loose stools, and users require fewer laxatives. [6]

• Pros: Potent medicinal properties, traditionally used to relieve constipation.
• Cons: Overuse may cause nausea, diarrhea, and indigestion.

Magnesium Citrate

• Function: This is another magnesium form used in laxatives, aiding digestion and countering constipation. Recommended for constipation due to its high absorbability and fast action, it generally works within 30 minutes to 6 hours after ingestion.

Oral magnesium citrate acts in the colon as a stimulant laxative by increasing bowel frequency and contraction force and as an osmotic laxative by retaining fluid in the colon for stool clearance. [7]

• Pros: Less likely to cause side effects than other types, suitable for regular use.
• Cons: May cause mild diarrhea if overdosed.

Magnesium Glycinate

• Function: Magnesium glycinate is less commonly used for constipation relief, typically improving sleep and relaxing muscles. However, it's suitable for gentle digestive support if you have a sensitive digestive system.
• Pros: Well-tolerated, does not irritate the stomach.
• Cons: Not often used for constipation.

Which Magnesium Is Best For Constipation?

Among the types mentioned, magnesium citrate and magnesium hydroxide are the most popular and effective due to their natural osmotic effect and water absorption capacity. They are also safer for users.

Both are used as laxative components to relieve constipation, soften stools, or as preoperative colon-cleansing agents. Magnesium oxide is also effective for constipation relief, though less commonly used due to potential side effects like hypermagnesemia.

Other Magnesium Health Benefits

Reduces stress and improves sleep

Studies on mice show that a low magnesium diet increases wakefulness. In humans, large cross-sectional studies show higher magnesium intake correlates with normal sleep hours, while low intake is associated with shorter and longer sleep durations.

A trial showed supplementing with 500 mg of elemental Magnesium increased sleep duration and reduced sleep latency in elderly people over eight weeks. [8]

Muscle relaxation and neurotransmission

Magnesium is critical for converting food into energy and helping the body function properly. Magnesium activates ATP (adenosine triphosphate), a vital energy storage molecule.

Dr Carolyn Dean (2007) explains that Magnesium assists energy production and transportation, aids in nerve signal transmission, and helps muscles relax. Those with low magnesium tyres quickly and need more oxygen and energy. [9]

Cardiovascular health

Research shows that Magnesium regulates blood pressure and manages hypertension and cardiovascular diseases.

Leading magnesium researchers found that approximately 70-80% of their participants with limited hypertension and reduced blood-ionized magnesium levels also had serious mitral valve prolapse symptoms. [10]

Magnesium For Constipation Dosage

According to studies and publications on Magnesium, using around 400-500 mg per tablet/day with 8 ounces of water is suggested to relieve constipation. This dosage may be increased but must be under a doctor's supervision and should not exceed 1500 mg of Magnesium daily.

In cases where you use milk of magnesia, only a single tablespoon is sufficient to meet the body's required magnesium level for bowel stimulation. You only need to add water for hydration. Additionally, publications recommend taking Magnesium in the evening, as these tablets may make you sleepy. [11]

What Are The Side Effects Of Using Magnesium For Constipation?

The most common side effect is diarrhea, especially if daily magnesium intake exceeds 1500 mg. If you experience severe symptoms, consult a healthcare provider:

• Excessive drowsiness and difficulty staying alert
• Black or tarry stools
• Nausea
• Slow reflexes
• Vomiting resembling coffee grounds

Best Time Of Day To Take Magnesium For Constipation

The best time to supplement with Magnesium is in the evening before bed. This allows Magnesium to stimulate digestive activities overnight and helps ensure you can have a bowel movement in the morning, starting the day refreshed.

Additionally, Magnesium is known to help improve sleep quality and relax the body, providing a better night's rest.

Conclusion

In summary, Magnesium is an essential mineral that helps relieve constipation. This reminds all of us to follow a nutritionally rich diet with sufficient fibre and Magnesium, as the absence of such essential components can lead to serious digestive issues.

Therefore, if you are struggling with constipation, consult a doctor to find the appropriate type of Magnesium based on your condition!