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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Mayo Clinic: Constipation
- “European Journal of Clinical Nutrition,” Association Between Dietary Fiber, Water and Magnesium Intake and Functional Constipation Among Young Japanese Women: Murakami K, et al: May 2007
- “European Journal of Clinical Nutrition,” Association Between Dietary Fiber, Water and Magnesium Intake and Functional Constipation Among Young Japanese Women: Murakami K, et al: May 2007
- “Magnesium Research”: The Osmotic and Intrinsic Mechanisms of the Pharmacological Laxative Action of Oral High Doses of Magnesium Sulphate. Importance of the Release of Digestive Polypeptides and Nitric Oxide. Izzo AA, et al: June 1996
- “Magnesium Research”: The Osmotic and Intrinsic Mechanisms of the Pharmacological Laxative Action of Oral High Doses of Magnesium Sulphate. Importance of the Release of Digestive Polypeptides and Nitric Oxide. Izzo AA, et al: June 1996
- Medline Plus: Magnesium Oxide
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What Are the Benefits of Magnesium for Constipation?
Constipation is the difficult passage of stools or infrequent bowel movements 1. Magnesium is an essential mineral and is important for many different functions in the body including energy production, bone health and the regulation of calcium and vitamin D levels in the body. Magnesium may be helpful for certain health conditions such as constipation 1. Always consult a health care professional before taking a magnesium supplement.
Constipation
Typical symptoms of constipation include passing fewer than three stools a week, small hard stools, difficultly and pain when passing a bowel movement and the feeling of incomplete evacuation after a bowel movement 1. According to the Mayo Clinic, constipation occurs when a stool moves too slowly through the digestive tract 1. This may be caused by lack of fluid or fiber in the diet or poor muscle contractions that are needed to push the stool along. The slow passage of the stool causes it to become dry and harden and become difficult to pass.
Magnesium
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Good food sources of magnesium include green leafy vegetables, Brazil nuts, legumes, cashews and whole grains. Magnesium is also available as a supplement in different forms. The most common forms available include citrate, oxide and sulphate. Symptoms of magnesium deficiency may include sleep disorders, muscle spasm and weakness, anxiety, restless leg syndrome and poor nail growth.
- Good food sources of magnesium include green leafy vegetables, Brazil nuts, legumes, cashews and whole grains.
Magnesium and Constipation
The team found that low intakes of water and magnesium are independently associated with an increasing prevalence of functional constipation among a population whose dietary fiber intake is relatively low 12. In a study published in a 1996 issue of “Magnesium Research,” researchers explain that magnesium sulphate has an osmotic effect in the small intestines, which means it pulls water from other tissue into the small intestines. This water stimulates peristalsis, which is the muscular movement of the intestines, which helps with bowel elimination. The American Cancer Society, state that magnesium citrate has the same laxative effect and usually results in a bowel movement within ½ to 3 hours from taking a supplement 4. Medline Plus also states that magnesium oxide also may be used as a laxative for short-term, rapid emptying of the bowel 5.
Considerations
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According to the University of Maryland, the most common side effects of magnesium are an upset stomach and diarrhea 6. In excess magnesium can cause serious health problems such as vomiting, slowed heart rate, confusion, deficiencies of other minerals and severely lowered blood pressure. The University also recommends that heart or kidney disease patients should consult a doctor before taking any magnesium supplements 6.
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References
- Mayo Clinic: Constipation
- “European Journal of Clinical Nutrition,” Association Between Dietary Fiber, Water and Magnesium Intake and Functional Constipation Among Young Japanese Women: Murakami K, et al: May 2007
- “Magnesium Research”: The Osmotic and Intrinsic Mechanisms of the Pharmacological Laxative Action of Oral High Doses of Magnesium Sulphate. Importance of the Release of Digestive Polypeptides and Nitric Oxide. Izzo AA, et al: June 1996
- American Cancer Society: Magnesium Citrate
- Medline Plus: Magnesium Oxide
- University of Maryland: Magnesium
- National Institutes of Health Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals. Updated October 11, 2019.
- Coffin B, Bortolloti C, Bourgeois O, Denicourt L. Efficacy of a simethicone, activated charcoal and magnesium oxide combination (Carbosymag®) in functional dyspepsia: Results of a general practice-based randomized trial. Clinics and Research in Hepatology and Gastroenterology. 2011;35(6-7):494-499. doi:10.1016/j.clinre.2011.02.009
- Tarleton EK, Littenberg B. Magnesium intake and depression in adults. J Am Board Fam Med. 2015 Mar-Apr; 28(2):249-56. doi:10.3122/jabfm.2015.02.140176
- Larsson SC, Orsini N, Wolk A. Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies. Am J Clin Nutr. 2012 Feb; 95(2):362-6. doi:10.3945/ajcn.111.022376
- Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. J Neural Transm (Vienna). 2012 May;119(5):575-9. doi:10.1007/s00702-012-0790-2
- American Migraine Foundation. Magnesium. Published October 15, 2013.
- Wark PA, Lau R, Norat, et al. Magnesium intake and colorectal tumor risk: a case-control study and meta-analysis. Am J Clin Nutr 2012; 96:622–31. doi:10.3945/ajcn.111.030924
- Medline Plus. Magnesium Oxide. Updated October 15, 2015.
- Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-62.
- Lee S, Park HK, Son SP, Lee CW, Kim IJ, Kim HJ. Effects of oral magnesium supplementation on insulin sensitivity and blood pressure in normo-magnesemic nondiabetic overweight Korean adults. Nutr Metab Cardiovasc Dis. 2009;19(11):781-8. doi:10.1016/j.numecd.2009.01.002
- U.S. National Library of Medicine: National Center for Biotechnology Information. PubChem Compound Database. Magnesium Oxide.
Writer Bio
Debbie Hillman is a qualified nutritionist and massage therapist based in the U.K. She has been writing about healthy diets and lifestyle for the past eight years. Her work has been published in both trade and consumer publications.