Magnesium has been a hot topic over the internet for a very long time but people are still confused about whether to take or not take magnesium during constipation.

So, does magnesium make you poop?

The simple answer is yes.

Magnesium helps to increase the amount of water in the intestines, which can help with bowel movements. It may be used as a laxative due to these properties, or as a supplement for magnesium deficiency.

It is a mineral that the body uses to keep the organs functioning, particularly the kidneys, heart, and muscles.

About half of the magnesium in your body is found in the bones. The rest supports cell function throughout the body.

How Magnesium Works for Constipation Relief

The laxative effect of magnesium appears to come in two different ways:

  • Magnesium relaxes the muscles in the intestines, which helps to establish a smoother bowel movement and easy poop exit.
  • Magnesium also attracts water. This increased amount of water in the colon serves to soften the stool, helping to make stools easier to pass. Drawing water into the intestines is called the “osmotic effect.”

Some studies suggest that using mineral water rich in magnesium sulfate can improve the frequency of bowel movements in people who have irritable bowel syndrome with constipation (IBS-C).

It may be unwise to take an additional supplement if you are already regularly taking antacids or laxatives that contain magnesium.

Magnesium Citrate – The Best Supplement for Constipation

This magnesium supplement is specially made to fight constipation.

It combines citric acid instead of oxygen with magnesium, making it a bit easier for the body to absorb. In addition, it helps relax the muscles of the digestive tract and neutralize stomach acid allowing your poop to pass on.

Magnesium citrate is generally safe for adults who do not have any health issues, and who only use it from time to time.

Magnesium citrate works by pulling water into the intestines and combining it with dry stool, making it easier to pass.

But, people on low-sodium or restricted-sodium diets should avoid magnesium citrate.

Magnesium is not a good choice for treating chronic constipation or constipation that requires ongoing treatment. Using it too often can lead to excessive dehydration and electrolyte imbalances.

The best way to take magnesium citrate is to mix the dose with at least 4 to 8 ounces of water.

The supplement will take water from other parts of your body, so it’s important you drink additional fluids throughout the day to prevent dehydration.

4 Alternatives to Magnesium Citrate

Though magnesium citrate is one of the best supplements for constipation, there are still many options that provide the same laxative effects:

Taking magnesium from a natural source is the best way to take it.

  1. Magnesium Oxide – Magnesium oxide is a supplement that contains magnesium and oxygen ions. It’s used to treat a variety of conditions, including heartburn, indigestion, constipation, magnesium deficiency, and other ailments.
  2. Magnesium Hydroxide – Magnesium hydroxide is used as a laxative to relieve occasional constipation. It is also used as an antacid to relieve indigestion and heartburn.
  3. Magnesium Sulfate – It is also known as Epsom salts. Magnesium sulfate not only treats constipation but can also be used to relax muscles,  relieve pain in the shoulders, neck, back, and skull. Drinking one tablespoon of Epsom salts with water can draw water into the intestines and soften stools.
  4. Natural Sources – Magnesium is not the only option that can help treat constipation. There are lots of foods that are packed with minerals that can provide the same effects as magnesium. These minerals can be found in fiber-rich foods, dark chocolate, peanuts, almonds, kidney beans, black beans, seafood, and veggies.

How Much Magnesium Should You Take?

The maximum dose for Magnesium is 2 grams or 2000 milligrams. You should not take more than 4 tablets or capsules in one day.

Magnesium comes in tablets and capsules (500 mg): take orally as directed by your doctor and take with a full 8-ounce glass of liquid. One Tablespoon of Milk of Magnesium is equal to 500 mg. Tablets/Caplets may be taken all at bedtime or separately throughout the day.

Magnesium Side Effects

Like many other supplements, magnesium also has positive and negative effects.

Some of the common side effects are:

Consult your doctor immediately if you see any side effects after using magnesium.

  • Abdominal Cramp
  • Diarrhea
  • Bloating
  • Electrolyte Imbalance
  • Nausea
  • Vomiting
  • Pain with bowel movement
  • Rectal bleeding
  • Painful or difficult while urination
  • Flushing
  • Light-headed feeling
  • Weak or shallow breathing
  • Muscle weakness

Though a majority of the people who use this medicine don’t show any side effects if you do consult your doctor as soon as possible.

Things To Keep In Mind Before Taking Magnesium Supplements

You can’t just simply start taking magnesium supplements.

There are lots of factors that determine whether you’re a good fit for the supplement or not.

Here’s what you need to do before you start taking magnesium supplements:

  • First thing first, consult your doctor.
  • Make sure to test your magnesium level.
  • Calculate the magnesium dose you should take with your doctor or nutritionist.
  • Start your first dose as recommended by the doctor. In general, the dose should be 400mg of magnesium with a glass of water at bedtime. If you get a bowel movement in the morning, congratulations! You don’t need to take magnesium any further.
  • In case you don’t experience a bowel movement in the morning, take another 400mg and wait till the afternoon. After every dose, you should wait at least 4 hours. If you still haven’t experienced a bowel movement, take another 400mg. Allow 4 hours to pass again.
  • If you still don’t have bowel movements by the second day, you need to consult your doctor one more time.
  • Do not take magnesium citrate for more than 1 week unless your doctor tells you to do so. Magnesium citrate typically causes bowel movements within 30 minutes to 6 hours after it is taken.

FAQs About Magnesium for Constipation

Magnesium supplements can be taken at any time of the day, as long as you’re able to take them consistently. For some, taking supplements first thing in the morning may be easier, while others may find that taking them with dinner or just before bed works well for them.

After taking magnesium citrate for constipation relief, you should expect the laxative effect to begin in 1 to 4 hours.

One magnesium pill of 350 mg per day of magnesium supplement is felt safe for healthy adults. Some individuals see better bowel movements with 200-500 mg of magnesium gluconate, oxide, or citrate in the morning and evening. The dose for magnesium is individual, so begin low and increase the dosage as needed.

An Easy Way To Treat Constipation

So, does magnesium make up poop?

Absolutely!

Magnesium supplements have the potential to boost your health but they also come with some risks. People who have limited kidney function should avoid taking magnesium because of the risk of toxicity.

If you plan to take magnesium, consult your doctor or be sure to know what you’re getting.

It’s available in different mixtures and forms that can change its effects.

Read product labels and be sure to buy from a reputable store or online provider.