Magnesium is an essential mineral used by the body for over 300 different biochemical reactions, from regulating your blood pressure to making your muscles contract to strengthening your bones.
Despite its importance, many adults in the U.S. do not consume enough magnesium, failing to reach the recommended intake. For those who do not get enough magnesium in their diet, taking a magnesium supplement can help support and maintain healthy levels. By taking a high-quality magnesium supplement, you can help ensure that your body has what it needs to function properly.
Incorporating magnesium supplements into your daily routine is a simple yet powerful step toward enhancing your health and well-being, particularly for those with specific needs such as athletes, older adults, or anyone experiencing chronic stress, which can deplete magnesium levels.
How is Magnesium Involved in Digestion?
People with digestive issues like Crohn’s Disease or Irritable Bowel Syndrome (IBS) tend to have low levels of magnesium. That fact alone tells us that magnesium is important for the digestive process, but what does it do?
One of the ways magnesium impacts digestion is by drawing water into the digestive tract and helping to relax the intestinal walls. This affects the way that food moves through the gut, making it easier for your food to pass through and for your intestinal lining to absorb its nutrients. For this reason, magnesium can be particularly helpful for constipation.
Magnesium also supports a healthy bacterial community in your intestines. Your microbiota help break foods down so you can absorb their nutrients. The microbiome is also implicated in preventing toxins from entering the blood through the digestive tract. A well-rounded bacterial community will not only improve nutrient absorption but also strengthen your gut barrier to prevent blood toxicity.
As a direct benefit of improving your gut health, sufficient levels of magnesium can lower systemic inflammation and help you maintain a healthy immune response. A balanced gut microbiome reduces the production of pro-inflamamtory cytokines, chemical messengers that can trigger inflammation in the digestive tract and throughout the body.
Another way magnesium supports the digestive process is by lowering stomach acidity, which can help alleviate indigestion. Magnesium is a natural antacid often found in acid-relief medications that can soothe the discomfort you feel from heartburn or acid reflux.
How to Know if You’re Magnesium Deficient
Generally, our bodies are pretty good at regulating magnesium levels, because the kidneys are in charge of keeping levels balanced. Our kidneys are continuously filtering our blood, removing anything that is no longer needed. When magnesium levels are within a healthy range, the kidneys filter out and excrete any surplus. When magnesium levels are low, the kidneys reabsorb the magnesium that is usually filtered out so it can be conserved.
This means that even if your magnesium intake goes down for a short period of time, your kidneys can maintain balance. After a longer period of time without the proper amounts of magnesium, the kidneys struggle to keep up, producing symptoms.
Magnesium deficiency can be caused by conditions like diabetes, kidney problems, alcoholism, dehydration, burns, problems with your intestinal lining, or even just from taking certain medications.
The earliest signs of magnesium deficiency are digestive in nature. You may experience nausea, vomiting, loss of appetite, and weakness. As the deficiency progresses, symptoms like numbness, tingling, muscle spasms, abnormal heart rhythm, and potentially even seizures may appear.
Dietary Sources of Magnesium
Most fibrous foods are a good source of magnesium. There’s magnesium in fruits, vegetables, leafy greens, nuts, whole grains, and some dairy products. Add some of these into your diet so to boost your magnesium intake:
- Spinach or kale
- Lentils, beans, chickpeas
- Tofu and other soy products
- Fatty fish like salmon
- Almonds, cashews, seeds
- Quinoa, brown rice, wheat
- Bananas, avocados, apricots
- Dark chocolate
Types of Magnesium and Supplements for Digestion
Even eating a diet high in magnesium-containing foods, it can be hard to get enough magnesium for optimal function. Supplements are a good way to remedy that. Magnesium supplements are typically delivered with other elements attached for stability and bioavailability. Since they’re all absorbed slightly differently, each type is suited for different digestive issues.
Magnesium Citrate for Constipation
Magnesium citrate is the most common type of magnesium supplement available. Magnesium citrate is highly bioavailable and is easily absorbed in your digestive tract. Since it has mild laxative effects, it’s best suited for people experiencing constipation.
Magnesium CitraMate by Thorne Research is a good option for a magnesium citrate supplement, providing 32% of your daily value of magnesium for the day. This supplement is best for people who have some magnesium in their diet and only need a little bit of extra support. It also contains magnesium malate, which balances the supplement’s effects and ensures proper absorption.
Magnesium Oxide for Indigestion
Magnesium oxide is a salt that is not well-absorbed by the digestive tract. For that reason, it is more suited to treating indigestion and should not be taken by someone who wants to increase their magnesium levels. It provides symptom relief for heartburn and indigestion.
Douglas Laboratories has a Magnesium Oxide supplement that helps with lowering stomach acidity, as well as relieving constipation. Since it isn’t very bioavailable for absorption, it is not recommended for those looking to boost their magnesium levels, just for those looking for relief from indigestion and heartburn.
Magnesium Malate for Sensitive Stomachs
Magnesium malate is a gentler form of magnesium and is a good choice for those with sensitive stomachs. Since supplementing with magnesium often has laxative effects, magnesium malate provides an option for someone who already experiences diarrhea or has inflammation in their digestive tract. It is very well absorbed in the intestines and is also the best option for those experiencing magnesium deficiency.
Designs for Health‘s Magnesium Malate supplement provides 86% of your daily magnesium in two capsules. Since it contains only magnesium malate and no other types, it’s suitable for those with digestive conditions or diarrhea.
Magnesium Glycinate for Sleep and Relaxation
Magnesium glycinate is a highly absorbable form of magnesium that supports overall muscle and nerve function, helping to reduce cramps and spasms. It is also known to promote better sleep and relaxation by supporting the regulation of neurotransmitters. Additionally, magnesium glycinate can aid in maintaining healthy bones and cardiovascular function, contributing to overall well-being.
Magnesium Glycinate by NutriDyn contains chelated magnesium to help support the nervous system for relaxation and post-exercise recovery. After a stressful day, magnesium glycinate may help the body reach homeostasis, so you can rest easier.
Magnesium Breakthrough for 7 Forms of Magnesium
If you want to try a dietary supplement featuring all 7 major forms of magnesium, try one of our best sellers and expert picks – biOptimizers Magnesium Breakthrough. This vegan, gluten-free and soy-free formula contains Magnesium Chelate, Magnesium Bisglycinate, Sucrosomial Magnesium (as magnesium oxide), Magnesium Malate, Magnesium Orotate, Magnesium Taurate and Magnesium Citrate In a humic/fulvic monoatomic blend to optimize absorption and support some of the most important functions in your body.
If you have any other medical conditions like diabetes, kidney failure, or if you take medications, it’s always a good idea to consult with a medical professional before adding a new supplement to your routine.
Conclusion
Magnesium is an essential nutrient that supports your digestion and your overall health. Supplementing with magnesium can be helpful for those experiencing digestive difficulties like constipation, indigestion, or inflammation. Different types of magnesium are beneficial for different things. Magnesium citrate is effective for relieving constipation, while magnesium oxide is better suited for managing indigestion. For those with sensitive stomachs or magnesium deficiency, magnesium malate offers a gentler, highly absorbable option.
To ensure sufficient magnesium intake, incorporating magnesium-rich foods like leafy greens, nuts, and whole grains into your diet is essential. However, for those who need additional support, magnesium supplements tailored to specific digestive needs can be beneficial.
Beyond magnesium, you can improve your digestion if you:
- Try a probiotic or eat fermented foods
- Consume dietary fiber with every meal
- Stay hydrated
- Exercise regularly
- Avoid fatty foods
- Get enough sleep
- Reduce stress
- Eat a well-balanced diet full of whole foods
Frequently Asked Questions
What type of magnesium supplement should I take?
Magnesium citrate for relieving constipation, magnesium oxide for managing indigestion, and magnesium malate for those with sensitive stomachs or magnesium deficiency.
How can I tell if I’m magnesium deficient?
You may experience nausea, vomiting, loss of appetite, and weakness initially. As the deficiency progresses, symptoms like numbness, tingling, muscle spasms, abnormal heart rhythm, and potentially even seizures may appear.
Is magnesium helpful for constipation?
Yes! Magnesium helps draw water into the digestive tract so that your food can move along more easily.
- About the Author
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Madeleine holds a BSc in Human Biology and began her career in emergency medicine before transitioning to a wellness role as a personal trainer and nutritionist. This combination of medical and wellness expertise gives her a well-rounded understanding of health topics. Now a full-time health and wellness copywriter, Madeleine enjoys synthesizing digestible content from technical research so readers can make informed decisions about their health.