Yet, dietitians rarely get questions about these important roles.
Instead, they most frequently get questions about magnesium’s poop-inducing potential.
What Is Magnesium?
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First, let’s start with a bit of background.
Magnesium is the fourth most prevalent mineral in the body and is needed by over 300 enzymes.
Why May Magnesium Work for Constipation?
Magnesium acts in two different ways to potentiallyrelieve occasional constipation.
First, magnesium has an “osmotic laxative” effect, meaning it pulls water into the intestines.
What this does is soften waste products, which, in turn, keeps things moving toward the exit.
Second, magnesium relaxes intestinal muscles, which also aids in the transit process.
These actions are why magnesium is a primary ingredient in some over-the-counter laxatives.
When it comes to helping you poop, magnesium citrate is considered the top choice.
An alternative form that may provide constipation relief is magnesium oxide.
Rather, you should just feel like you normally do when you gotta poop.
If you think you might need a higher dosage, talk to your health care provider beforehand.
Too much magnesium citrate can lead to the opposite problemdiarrhea.
Usage and Contraindications
Magnesium citrate is considered safe to use for occasional constipation in healthy individuals.
However, it’s not meant to be an ongoing solution forchronic constipation.
In these instances, it’s important to see a health care professional to identify the root cause.
Using Food as a Source
Don’t forget aboutmagnesium-rich foodslike leafy greens, legumes, nuts and seeds.
TheRDAfor magnesium for healthy adults is 400 to 420 milligrams for men and 310 to 320 mg for women.
