Your guide to magnesium for constipation

Constipation is very common and can be uncomfortable. Symptoms include the inability to poop, hard, dry stools, and bloating and abdominal pain. It might happen to anyone occasionally, or it may be a sign of an underlying condition, such as irritable bowel syndrome (IBS) or chronic constipation.

You can usually manage constipation with over-the-counter (OTC) and self-care remedies. Magnesium — whether from dietary supplements or your diet — may be one way you could successfully manage your symptoms.

Remember to always speak with a doctor before adding new dietary supplements to your routine.

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Magnesium for constipation

Magnesium is a natural mineral essential for many bodily processes, including helping with muscle and nerve function and regulating blood sugar and blood pressure. It’s found naturally in different foods and is also available as a dietary supplement if you’re not getting enough from your diet.

Increasing your magnesium intake can have a range of positive effects on your body, including helping with constipation, especially chronic constipation. According to some 2021 research, dietary consumption of magnesium is associated with lower rates of chronic constipation.

What’s more, magnesium oxide is a supplement form of magnesium that can specifically help manage constipation. Research suggests that magnesium oxide is safe and effective in managing constipation due to its laxative effect. Other forms of magnesium can also have this benefit.

It works by boosting pressure inside your intestines, encouraging water to enter. This makes stool softer and bulkier, which triggers the muscles in the intestinal walls to move stool along, making it easier for you to poop.

Types of magnesium for constipation

There are many different formulations of magnesium that can be helpful for constipation. These include:

• magnesium oxide
• magnesium citrate
• magnesium hydroxide (also known as milk of magnesia)

What’s more, some 2020 research suggests that mineral waters that are rich in magnesium sulfate may also be a safe and effective treatment for constipation. Increased hydration is beneficial for constipation regardless, but water fortified with magnesium sulfate may have added benefits.

Natural sources of magnesium

Magnesium is found naturally in many foods, and in some cases, manufacturers add it to some fortified foods. Usually, diet alone is enough to get the recommended intake of magnesium. Some examples of foods containing magnesium include:

• legumes, nuts, and seeds
• whole grains
• leafy green vegetables, such as spinach
• fortified breakfast cereals
• milk
• yogurt

Possible side effects

Like any medication, magnesium supplements may have some side effects, including:

• an upset stomach
• diarrhea
• abdominal pain
• nausea

The magnesium you get from your diet isn’t harmful, so you don’t need to limit your intake in this way. However, magnesium in supplement form may be harmful if you take too much. The upper limit for adults is 350 milligrams.

Taking too much magnesium can lead to the following effects:

• nausea
• headaches
• lightheadedness

Extremely high intake can lead to respiratory failure and cardiac arrest and requires immediate medical attention.

Other treatments for constipation

You can usually manage occasional constipation with OTC and home remedies. If it’s due to an underlying condition or if it’s chronic, prescription drugs might be necessary.

Some OTC laxatives for constipation include:

• stimulant laxatives like bisacodyl (Dulcolax) or senna
• osmotic laxatives like lactulose
• stool softeners like docusate calcium
• bulk-forming laxatives like psyllium (Metamucil)

You can also try to include more fiber in your diet to help prevent and manage constipation. It’s also important to drink plenty of water, which can soften your stools. Staying hydrated can help prevent constipation in the first place.

According to some 2023 recommendations, one option for adults who don’t respond to OTC treatments is a class of drugs called secretagogues. These increase the amount of fluid in your intestines, which can help relieve constipation. Common examples include:

• lubiprostone (Amitiza)
• linaclotide (Linzess)
• plecanatide (Trulance)

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Summary

Constipation can be an uncomfortable condition affecting your ability to use the bathroom. It’s very common and can affect anyone from time to time. Sometimes, it can become a long-term condition called chronic constipation, or it may be a symptom of IBS.

You can generally manage constipation successfully with OTC and self-care remedies. Magnesium supplements are one method. These work by having a laxative effect, allowing more water to enter your intestines and helping stool move through your system.

Download the free Optum Perks Discount Card to save up to 80% on many prescription medications. Plus, you can now get them delivered to your home in as little as 3 days. Search for your medication here.