Sure, nobody wants to talk about it.
But let's face it, at some point or another we've all been constipated. Hydration, a change in diet, environment, routine or stress can all lead to digestive issues.
So what can we do?
Well if the problem persists, we'll no doubt find ourselves in a pharmacy searching for some form of laxative. And that may work out fine. But did you know that magnesium supplements can also work?
In particular, magnesium glycinate can be used as a natural remedy for relieving constipation.
This article explores the use of magnesium glycinate to aid in bowel regularity.
In other words: does magnesium glycinate make you poop?
What is Constipation?
Constipation is defined as the infrequent, or incomplete evacuation of stool. When suffering with constipation, you may feel slow, bloated, lethargic, and 'bunged up'.
It can be pretty debilitating.
Every time you to go, nothing happens. Not only is it uncomfortable, if left unaddressed, it can have an impact on other areas of your health.
There are many reasons you may suffer from constipation, such as:
- Inadequate intake of fruits and vegetables
- Low fluid intake
- Medication side effects
- Sedentary lifestyle
- Suppressing the urge to go to the toilet
- Stress
- And in some cases, magnesium deficiency
How Does Magnesium Help With Constipation?
Magnesium plays a key role in alleviating constipation. Primarily through its ability to attract water into the intestines. Essentially, magnesium works as an osmotic laxative, softening the stool and making it easier to pass.
Various forms of magnesium are used to address constipation, including magnesium oxide, magnesium sulfate and magnesium citrate. Magnesium oxide acts as a gentle laxative, while magnesium citrate, due to its higher solubility, is more effective for more immediate relief.
A common side effect of other forms of magnesium supplements is they can sometimes cause diarrhea if you don't get the dosage right. Which may result in a few urgent trips to the bathroom.
And nobody wants that.
Magnesium in glycinate form on the other hand, is effective, yet gentle on our bowels.
Why Magnesium Glycinate?
Compared to other forms like magnesium oxide or magnesium sulfate, this form, is known for its high bioavailability. Meaning it's more efficiently absorbed by our digestive system.
While magnesium citrate is also effective for quick relief from constipation due to its laxative properties, magnesium glycinate stands out for its broader health benefits.
Knowing the right type of magnesium is key to getting the best results.
Magnesium glycinate is a chelated form of magnesium. Meaning the magnesium ion is bound to glycine, a non-essential amino acid. This chelation can enhance the absorption of magnesium in the digestive tract for several reasons:
Stability: The chelate form is more stable, preventing magnesium from interacting with other dietary factors that might inhibit its absorption.
Solubility: Magnesium glycinate tends to be more soluble in the intestinal environment, which can make it easier for it to pass through the intestinal wall.
Transport Mechanisms: Amino acids like glycine are absorbed via efficient transport mechanisms in the gut, which might help carry the magnesium into the body more effectively.
All of this, makes it a preferred choice for magnesium supplementation. A big benefit of this particular form of magnesium supplement, is that it's gentle on the stomach. But it has other benefits that go beyond constipation relief. Making it a handy supplement to have in your arsenal.
Broader Benefits of Magnesium Glycinate
Ideal for long term use
Unlike other forms that can irritate the gut, magnesium glycinate is gentle on the stomach, making it safe for long term use.
Supports Muscle and Nerve Function
This form of magnesium, being bound to the calming amino acid glycine, aids in muscle relaxation and nerve function, beneficial for those experiencing muscle cramps or neurological discomfort.
Promotes Restful Sleep and Mental Well-being
The glycinate component has a calming effect on the brain, helping to manage stress and improve sleep quality, which is crucial for overall health and well-being.
Optimal Absorption
Its high bioavailability means more magnesium is efficiently absorbed into the bloodstream, ensuring your body gets the most out of the supplement.
No Laxative Effect
While effective for constipation, magnesium glycinate doesn't have the harsh laxative effects that other forms might, providing relief and bowel movements without discomfort or urgency.
In summary, magnesium glycinate is not only good for bowel movements, it also has far reaching benefits elsewhere in the body.
It's worth noting that feeling constipated, could actually be a sign you're not getting enough magnesium in your diet. (1)
It's estimated that 15-20% of the population, may be deficient in magnesium. (2)
Magnesium Deficiency
Magnesium is an essential mineral. It's involved in over 300 biochemical reactions in the body. Which means that magnesium deficiency, or hypomagnesemia, can manifest in numerous ways.
It's essential for energy production, acting as a cofactor in the ATP synthesis process, which fuels cellular activities. It's vital for bone health, as it influences the bone mineral matrix and the development of bone density. It also plays a key role in muscle and nerve function, supporting the regulation of neuromuscular signals and muscle contractions.
Early signs of magnesium deficiency can be subtle and often overlooked:
- Fatigue and Weakness: Since magnesium is involved in energy production, a deficiency may result in a lack of energy and general weakness.
- Muscle Cramps and Spasms: Given magnesium's role in muscle function, involuntary muscle contractions or spasms can be a sign.
- Nervous System Symptoms: Symptoms such as numbness, tingling, and even seizures can indicate severe deficiency, as magnesium is crucial for nerve transmission.
- Mood Changes: Irritability, anxiety, and depressive symptoms can also be related to inadequate magnesium levels due to its impact on neurotransmitter regulation.
- Irregular Heart Rhythms: Magnesium is essential for maintaining a healthy heartbeat, and deficiency can lead to arrhythmias.
Other Conditions
Beyond constipation and deficiency, magnesium glycinate may offer benefits for sleep, blood pressure and muscle cramps. It may even alleviate discomfort associated with premenstrual syndrome (PMS) or anxiety. (3, 4) Its calming effect on the nervous system and muscle and nerve function makes it a versatile magnesium supplement for promoting overall wellbeing.
So rather that just taking magnesium supplements as a remedy, we should all be ensuring we get our recommended daily amount.
How to Use Magnesium Supplements
Magnesium supplements offer a flexible and effective way to increase your magnesium intake. Whether taken as a standalone nutrient to specifically target a deficiency or a particular health issue, or incorporated into a multivitamin for a broader spectrum of nutritional benefits.
How Much Magnesium Glycinate Should a Person Take?
The Recommended Dietary Allowance (RDA) for magnesium varies by age, gender, and pregnancy status. For example, adult men require about 400-420 mg per day, while adult women need 310-320 mg per day.
The tolerable upper intake level (UL) for supplemental magnesium for adults is 350 mg per day, beyond which side effects are more likely.
Dosage Tips for Constipation
To avoid any potential side effects, it's important to stick to the best magnesium form, glycinate, and to take it in divided doses as opposed to all at once. This would help obtain the benefits from a more natural encouragement of bowel movement instead of "water pulling". A powder may also be a superior form as this allows for more rapid absorption and flexible dosing, thus better avoidance of any side effects.
Natural Sources of Magnesium
While magnesium glycinate supplements are an effective way to increase your magnesium intake, it's also beneficial to consume natural sources of magnesium. Foods rich in magnesium include green leafy vegetables (such as spinach and Swiss chard), nuts, seeds, legumes, and whole grains. Including these foods in your diet can help maintain magnesium levels and support overall health.
Can Magnesium Glycinate Cause Side Effects?
As mentioned, some compounds of magnesium, such as sulfate or carbonate, are poorly absorbed and can cause discomfort when taken in high doses. However, any type of magnesium supplement can cause digestive issues when taken in high doses or not following guidelines.
The Bottom Line
Constipation is an uncomfortable and irritating ailment that effects almost all of us during our lifetime.
While there are many remedies which can help constipation, they often have unnatural and unhealthy effects, such as laxative effects and water pulling.
Magnesium glycinate can help support bowel regularity from the inside out by nourishing our digestive system and promoting healthy bowel function.
