Using magnesium for constipation can be a great way to unclog nature’s pipes, and a much gentler alternative to over the counter laxatives and psyllium drinks. However, it can sometimes be confusing to determine specifically what the best magnesium supplement for you to use in order to relieve mild constipation is. You will see magnesium in many products, but their uses vary and not all are ideal for unblocking your butt. So let’s take a look at several forms of magnesium to determine which type works best for constipation relief.
One of the most important factors to consider when selecting your magnesium type, is the quantity of elemental magnesium in each compound. Another factor is magnesium’s bioavailability level, which is its amount found in food and supplements that gets absorbed in the intestines and is hence usable for biological activity in the body’s tissues and cells.
Magnesium citrate constipation remedies are the mainstay for plugged up poopers when it comes to making a choice for best magnesium for constipation. You will find this form of it in most supplements and it’s the ideal choice for people looking to use magnesium for constipation because of its high level of bioavailability and absorption, with about 80 mg of elemental magnesium being absorbed by a person’s body out of a typical 500 mg magnesium citrate supplement tablet.
You may also see magnesium sulfate or chloride, which have the highest levels of absorption and bioavailability, and that are known for being used in the emergency room to reduce the damage from heart attacks or strokes, and thus help save people’s lives! Magnesium sulfate is commonly used for constipation relief, but it has less elemental magnesium than magnesium citrate.
By contrast, magnesium oxide type has the lowest level of bioavailability. After all, magnesium oxide uses include cement making, which doesn’t sound like anything that will be helpful for bung up battling! Only approximately 4% or 12 mg of oxide’s elemental magnesium gets absorbed by the body out of a 500 mg magnesium oxide tablet.
The reason why magnesium for constipation is so effective is because it actually battles blockages in two ways. Muscle relaxation is one way in which it achieves this. Magnesium soothes and relaxes the muscles used in digestion making going easier. It is also a water magnet, and increased water in the colon keeps the flow moving along.
You can achieve best natural relief for constipation by using magnesium containing supplements, but be advised that proper dosage is important. Between 250 and 600 mg of mineral supplement are recommended for healthy adults for nutritional daily dose, with at least twice to four times the amount necessary for laxative purpose.
Please note that the best way to cure constipation long term is through overall natural healing of your digestive system via proper diet and vitamin supplements, which takes time, so even an emergency dose of the best magnesium for constipation will not be as healthy as becoming committed to your own health and changing your eating habits. Taking vitamin supplements A, B, C, D, E, omega- 3, in addition to calcium and magnesium minerals (which must be taken together with vitamin D3 for proper absorption) on a daily basis is a great step towards the right direction in your health improvement. However, having too much can lead to adverse and dangerous side effects, so consult your health care provider and read our other articles for more useful health info. When obtained from food sources, an overabundance of magnesium is rarely a concern, but overuse of even natural healing supplement options like magnesium for constipation can cause stomach troubles and overdose symptoms like nausea and dizziness.
Taking magnesium supplements regularly is a smart and healthier alternative to laxatives, even those that are marketed as natural, such as senna. Although Americans spend about three quarters of a billion dollars on laxatives annually, remember that no laxative ever addresses the actual cause of your constipation. Rather, when used on a regular basis, it may actually compromise your colon’s natural contraction ability and in extreme cases even cause nerve, muscle and tissue damage to your large intestine! Poor diet is arguably the most common reason for constipation problems, and most Americans’ diet has insufficient magnesium and dark green vegetable-based fiber (which is the healthiest and richest source of natural dietary fiber).
Consider the citrate form of magnesium for constipation as a likely safe and effective remedy for non-passing stools, but use the correct kind and at the correct dosage to ensure safe and effective relief. Speak to your health care provider before choosing magnesium to make certain that it won’t contradict with any health conditions you have or medications you are currently taking.
I believe this article is concise, informative and well written, however, I think an important detail is overlooked. I still can’t find a straight answer on this matter… Bio-availability of a compound or drug is usually a measure of the peak blood plasma concentration of the compound as a ratio(0.0015% magnesium per liter blood orally vs 0.0035% by IV means a greater BA via IV, for example.) The way that magnesium citrate works as the article states; it draws water into the bowels. It seems contrary to logic that the high bio-availability helps it work to relieve constipation… It needs to be in the bowels and working on the surface of the intestinal tissue to draw water. If it was readily absorbed(highly bio-available) it would enter the blood stream and would attract water into the blood plasma. That would leave less magnesium in the intestinal tract to attract water there… It makes sense that the emergency room magnesium would preferably have a high bio-availability. That would make it absorb into the blood stream rapidly and would cause a rapid increase in blood plasma volume due to increased water thereby increasing blood pressure(like putting more water in a hose).Are you quite certain that the citrate form has a higher bio-availability than the other kind? I can’t seem to find a definitive answer as to why citrate is highly BA and very effective for constipation.
You are correct it has to be in the intestines not the bloodstream and so oxide is the best form to use for constipation