Backed Up Bowels? This Supplement Could Be Your Saving Grace

Friend, if you’re having trouble in the number two department, you’ve likely tried some tricks to get things moving.

Extra glasses of water or prune juice. Daily walks after dinner. Perhaps even some gut-wrenching laxatives that leave you sprinting to the bathroom.

Well, I’ve got news about one potential constipation aid that’s creating a lot of buzz—magnesium. Perhaps you remember reading about it in last week’s e-Alert when I talked about the “mineral trio” for constipation? More on that here.)

But before you jump on the magnesium bandwagon for bowel relief, it’s good to know which type is best. Because some can cause unwanted side effects… like diarrhea.

Yes. you read that right. Magnesium can swing both ways when it comes to your bowels. It can help resolve constipation for some folks. Yet too much—or the wrong formulation—might deliver diarrhea instead!

So let’s break things down so you find the right balance.

It turns out most Americans don’t consume enough magnesium-rich foods.

But why care about this vital mineral anyway? Well, magnesium regulates muscle and nerve function, blood sugar levels, blood pressure, and bone health. It also binds to water to provide that delightful laxative effect for backed up bowels.

The more magnesium you ingest, the more water gets shuttled into your colon to add heft and weight to stool. And when your body already has regular bowel movements, this flood of fluid just spells diarrhea. So, while doctors often recommend magnesium to resolve constipation woes, it can definitely backfire if you don’t actually need assistance!

Okay, maybe you do struggle with constipation and want to try a magnesium supplement. Then you need to know that certain types of magnesium are more likely to cause loose stools than others.

Magnesium oxide, for example—which is often used specifically to treat constipation—attracts a great deal of water into your intestines that can overwhelm your system.

And magnesium citrate? It’s also commonly used for constipation, yet gets absorbed more efficiently so higher concentrations get passed down to your intestines. Again, it’s asking for diarrhea trouble if you have no backup!

Instead, consider trying magnesium glycinate if you want to supplement without the side effects. This form combines magnesium with glycine amino acids for better absorption—and it’s gentler on your tummy. Just don’t overdo the dosage if diarrhea develops.

And of course, chatting with your doctor before trying any new supplement is always best.

Rather than relying strictly on pills, it’s better to consume magnesium through whole food sources. Leafy greens like spinach, beans, nuts, seeds, whole grains, and fatty fish (like salmon) are all rich sources.

You can also try swapping refined grains for whole grains whenever possible. And don’t forget the H2O either — staying hydrated helps your body process magnesium effectively.

If you do require magnesium supplements for occasional constipation, start low with the glycinate form and make sure you actually need the laxative support. Be patient but pay attention to signals from your body.

Diarrhea after taking magnesium can lead to dehydration and electrolyte imbalances fairly quickly without intervention.

So speak up if your supplement starts causing more distress than relief! A few adjustments by your doctor may be all you need to find magnesium bowel balance.

To finding the right balance,

Rachel Mace
Editor, e-Alert with contributions from the research team

Sources:

https://www.health.com/magnesium-supplements-cause-diarrhea-8547838