A complete powerhouse package, magnesium is an essential mineral that is involved in more than 300 bodily processes, including nerve function, muscle contraction and overall digestive health. With magnesium supplementation, focusing on good gut health and overall wellbeing is made simple – helping address certain issues, such as constipation.
In this guide, we’ll explore the benefits of taking magnesium for constipation, and which type is the most suitable. We will also list our recommendedmagnesium supplements to consider at Meaghers Pharmacy.
Click on the links below to jump to that section:
- How Can Magnesium Help with Constipation
- What is the Best Magnesium for Constipation?
- The Best Magnesium Supplements for Constipation at Meaghers Pharmacy
- How to Safely Take Magnesium for Constipation
- Frequently Asked Questions
Discover the main triggers of constipation and magnesium’s role in the body.
Learn the best types of magnesium to ease constipation symptoms.
Find the right magnesium supplement to address your concerns.
Learn the right practices for taking magnesium supplements.
Have your questions answered.
How Can Magnesium Help with Constipation
Constipation is an incredibly common gastrointestinal issue that can affect people of all ages. It occurs when waste moves too slowly through the digestive tract, leading to infrequent or difficult bowel movements. Those who suffer from health conditions like irritable bowel syndrome (IBS) may experience constipation more frequently than others.
Common causes of constipation include:
- Low fibre intake
- Dehydration
- Stress, anxiety or depression
- Being less active and not exercising
- Side effects of medication
The Role of Magnesium in the Body
Magnesium is significant for keeping the intestinal tract running smoothly, helping regulate intestinal muscle contractions and maintaining fluidity. It acts as an osmotic laxative, helping relieve discomfort by drawing water into the intestines and softening stools. Magnesium supplements can also help stimulate bowel movements by relaxing intestinal muscles and help relieve abdominal discomfort or bloating.
Digestive benefits of magnesium include:
- Relieves constipation symptoms
- Supports normal muscle and nerve function in the digestive system
- May reduce cramping by relaxing muscles
- Supports overall digestive function
- May help reduce anxiety that worsens gut symptoms
You may benefit from magnesium supplementation if you suffer from occasional constipation, have a low magnesium intake, or have IBS or stress-related digestive problems.
What is the Best Magnesium for Constipation?
Not all magnesium supplements are effective for constipation, so it’s important to assess absorption rate, laxative strength, and digestive tolerance.
Here are some of the most beneficial types of magnesium to look for in dietary supplements:
Magnesium Citrate
Incredibly popular and widely available, magnesium citrate is produced by combining the essential mineral with soluble citric acid. This combination has a high bioavailability and, due to its osmotic effect, draws water into the large intestine, helping soften stools and regulate bowel movements.
Benefits of Magnesium Citrate Supplements:
- Supports muscle and nerve function
- Eases constipation and digestive health
- Enhances bone mineral density and circulatory health
Recommended Supplement: Solgar Magnesium Citrate Tablets
Price: €17.30 (60 capsules)
For more information, read our guide to choosing the best magnesium citrate supplements here.
Magnesium Oxide
For chronic constipation, inorganic magnesium oxide, a magnesium oxide containing magnesium ions bound to oxygen, is a common, cost-effective option. Due to its poor absorption rate, magnesium oxide has a strong laxative effect, which has drawbacks for other health concerns, but is effective for regulating bowel movements.
Magnesium oxide may take several hours to produce a bowel movement, depending on the dose and individual responses. This may make it a good option for overnight relief.
Magnesium Glycinate
Magnesium glycinate, or bisglycinate, is one of the most bioavailable forms of magnesium and is extremely beneficial for easing a number of health problems. Many decide to take magnesium glycinate to improve muscle recovery, help them get to sleep, and contribute to normal nervous system and psychological function.
Although magnesium glycinate is great for helping with magnesium deficiency and promoting relaxation, it has a minimal laxative effect, which may not be the best for constipation relief or an upset stomach. It may be a good option for those with sensitive digestion.
Recommended magnesium bisglycinate supplement: One Nutrition Pure Magnesium
Price: €25.99 (90 capsules)
Read our guide to the best magnesium glycinate supplements for more benefits and recommended products.
But these are just a few common magnesium types that specifically address digestive issues. There are so many other forms of magnesium available to suit other personal health needs, such as helping relieve stress and anxiety. Other magnesium forms include magnesium hydroxide (milk of magnesia), magnesium sulfate, and magnesium chloride.
Find the best magnesium for your goals – compare the different types of magnesium supplements and their benefits with our expert guide here.
The Best Magnesium Supplements for Constipation at Meaghers Pharmacy
Choosing the right magnesium for constipation all depends on your goals and personal circumstances. For occasional constipation, citrate or oxide supplements are ideal. For sensitive stomachs, consider magnesium glycinate or other gentler forms.
At Meaghers Pharmacy, we stock the latest and greatest vitamins and supplements for all health and beauty goals or concerns. We understand how stressful poor gut health can be, so we make sure our supplement range includes magnesium in various forms as well as other soothing ingredients. Please consult with a healthcare provider for medical advice regarding your supplementation needs.
Here are some of our recommended magnesium supplements for constipation:
1) AYA Magnesium Citrate Tablets
Key Features:
- 250mg high-quality magnesium
- Gentle on the stomach
- Helps support muscle health, normal nerve function, and promotes overall wellbeing in the body
- Convenient tablet form
- Suitable for occasional constipation
Cost: €13.95 (30 tablets)
2) Dr Vegan Magnesium Capsules
With a plant-based formula, Dr Vegan Magnesium supplements help support normal muscle function, which can help the muscles involved in bowel movement. While it does not have a specific laxative effect, maintaining healthy magnesium levels may help support regular digestion.
Take one or two capsules each day, together or separately, in the evening or during the day. Consider taking in the evenings to support better sleep.
Key Features:
- 200mg elemental magnesium per capsule
- Highly bioavailable and effective
- Supports psychological wellbeing, a healthy mood, improves muscle aches and better sleep
Cost: €14.99 (60 capsules)
3) Zooki Magnesium Pineapple Guava Sachets
One of our star products, Zooki’s magnesium sachets offer an easy-to-take liquid format for fast absorption. The flavoured sachets also provide a simple alternative to tablets or powders for daily magnesium support.
Using liposomal technology, Zooki supplements combine high-quality ingredients that target various health and beauty goals.
Enjoy straight from the sachet or add to water, smoothies, yoghurt, porridge and more.
Key Features:
- High-absorption liposomal technology
- Premium magnesium bisglycinate, preventing gastrointestinal discomfort
- Convenient and tasty
Cost: €69.95 (30 sachets)
4) MAG365 Everyday Magnesium Supplement
A good choice for everyday use and for addressing various health goals and concerns, this premium magnesium supplement helps restore healthy magnesium levels and balance calcium intake.
Use the provided scoop and combine with 20 – 30ml of hot water, letting it fizz and stirring until completely mixed.
Key Features:
- High-quality ionic magnesium citrate
- Powder form
- Delicious exotic lemon flavour – available also unflavoured
- Highly absorbable, effective and fast-acting
- Dissolves any excess calcium in the body
Cost: €30.95 (300g)
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Not found the right supplement? Shop our extensive collection of supplements to help support gut health.
How to Safely Take Magnesium for Constipation
While magnesium is generally safe, it's important to use it correctly to avoid unwanted side effects. Sticking to recommended dosages is the best way to prevent issues like diarrhoea, magnesium toxicity, and abdominal cramping.
People with certain health problems, especially kidney disease or renal impairment, should be particularly cautious and speak with a healthcare provider before taking magnesium supplements.
Consider the following:
- Always follow label instructions
- Do not exceed the recommended intake
- Consider taking it at night for bowel movement in the morning
- Drink enough water to improve effectiveness
- Speak to a healthcare professional if you have kidney disease, are pregnant, or have had long-term constipation
Frequently Asked Questions
Are There Any Side Effects of Using Magnesium for Constipation?
Make sure you are aware of the potential side effects of taking magnesium for constipation. Common side effects include diarrhoea, stomach pain, stomach cramps, nausea, and bloating. Taking too much magnesium may lead to excessive diarrhoea or, in rare cases, magnesium toxicity.
When is the Best Time to Take Magnesium?
Magnesium can be taken at any time of day. Many people prefer taking it in the evening, as bowel movements may occur several hours later, and magnesium can also support relaxation.
Should I Take Magnesium with Food?
Taking magnesium with food can help reduce the chance of stomach upset. However, some forms may be taken on an empty stomach if tolerated — follow the product instructions.
How Quickly Does Magnesium Work for Constipation?
This depends on the type and dose. Fast-acting forms such as magnesium citrate may work within a few hours, while other forms may take longer. Individual response varies.
What is the Recommended Dosage of Magnesium for Treating Constipation?
According to Healthline, the maximum recommended daily dose of magnesium for adults is 420mg for males and 350mg for females. Certain factors may influence this dosage, including age and health conditions.
