Magnesium is an effective natural treatment for constipation. There are many different forms of magnesium that can be used to achieve the desired results. Many who have suffered with constipation for decades have found relief with this simple remedy. Magnesium is helpful for constipation whether it is a temporary or chronic problem.
What Kind of Magnesium Should I take for Constipation?
Magnesium Citrate
Magnesium citrate can be found in powder form. 1/2 teaspoon contains 315 mg of magnesium.Capsules of magnesium citrate contain different amounts of magnesium, according to each manufacturer. There are ionic forms of magnesium citrate that are created to be easily absorbed and tasty to consume.
Epsom Salt
Most people are aware of the use of Epsom salt for soaking sprained ankles or muscle injuries. However, if you check your package directions, you will find instructions for taking Epsom salt internally for occasional relief of constipation. 1 teaspoon of Epsom salt contains 495 mg of magnesium sulfate.
Milk of Magnesia
Milk of Magnesia has been on the market since 1872. That is quite a history for a health product! Milk of magnesia contains 1200 mg of magnesium hydroxide per tablespoon. (Some brands and different concentrations may contain different amounts.) Usually 2-4 tablespoons is recommended for relief of occasional constipation. (Always check your package directions, though.) Typically, relief is experienced in 1/2 - 6 hours.
Magnesium Oil
Magnesium oil is made my dissolving magnesium chloride in pure water. It is usually sprayed on the skin to be absorbed transdermally, but some take it internally. 5 sprays of magnesium oil contains about 100 mg of magnesium. It can be added to water or juice for internal use.
How Much Magnesium Should I Take?
The RDA for magnesium is between 300-400 mg for adults, daily. Food sources of magnesium include nuts, legumes, leafy greens and whole grains. Many people do not get enough magnesium from their food. You may also need more magnesium than average if you exercise, or if your body doesn't absorb nutrients well from your food.
More is not necessarily better. While magnesium is water soluble and your body will generally flush out the excess on a daily basis, too much magnesium will cause uncomfortable symptoms as the body flushes out the excess. Magnesium is a relaxant, which is part of why it helps with constipation. It also draws water into the colon. If you have too much relaxing and water in the colon, you will get diarrhea and possibly stomach cramping, bloating, and gas.
With most supplements, it is best to start with less and increase slowly to reduce the risk of side effects. With magnesium, begin with a dose at bedtime. If that is not adequate for you, try a dose in the morning and in the evening. If that does not suffice, increase the amount of each dose. If you begin to experience loose stools, cut back a bit.
If your body has been low in magnesium for a long time, you may end up needing a surprising amount. You may also experience other health benefits from taking magnesium, including better sleep and less anxiety.
Magnesium should always be taken with plenty of water. Inadequate water intake is common with those with constipation. Because the magnesium is drawing water into the colon, it is removing it from the body. You will need to replace that water and make sure you are well hydrated.
Can I Use Magnesium Externally to Relieve Constipation?
Some will find that magnesium oil, sprayed on the skin, or Epsom salt baths will relieve constipation. Others need to either use these remedies internally, or choose another magnesium option for internal use.
How Long Can I Take a Magnesium Supplement for Constipation?
Some people take a magnesium supplement every day. However, you should follow manufacturers directions for taking magnesium supplements. If you find yourself needing a lot more magnesium than 500 mg a day, you may need to consider what factors are contributing to your constipation and try and eliminate the root cause of constipation. Dietary changes are usually the best solution for chronic constipation.
Magnesium for Constipation: Warnings
Too much magnesium can cause side effects, including diarrhea, cramping, low blood pressure, and heart irregularities. To avoid risks, start with smaller amounts and increase your dose slowly. Always monitor the effect that new supplements are having on your body.
Because magnesium supplements can interfere with medications, magnesium should be taken two hours before or after you take medications. If you are using magnesium on a daily basis and take prescription medications, you should consult with your doctor to make sure the combination is appropriate.
People with kidney problems also should work with their doctors to make sure that magnesium supplementation will not interfere with their kidney condition.
Have you tried magnesium for constipation? What type did you use? How did it work for you? Continue reading to learn how our readers fared when they took magnesium!
