Constipation is a common issue that affects millions of individuals globally and can lead to unnecessary discomfort and disruption in a person’s daily life. There are plenty of options out there, with each owning support for or against; however, one mineral that has received more interest related to its benefits for digestion and constipation is magnesium. As a dietitian, I frequently see clients with bowel irregularities, and magnesium supplementation has become one of the more valuable interventions in their treatment plan.

Understanding Constipation

Constipation is most commonly defined as less than three bowel movements per week, difficulty passing stool, hard or lumpy stool and/or a sensation of incomplete evacuation (also known as ineffective evacuation). All of these factors may be occurring in any combination. Constipation can be due to a lack of fiber, a lack of fluids, a lack of movement, some medications, or stress.

The digestive system relies on the contractile movement of the muscles of the intestines, proper hydration, and sufficient fiber intake to move the waste accumulated through the intestines. This can lead to chronic and severe bloating, abdominal cramping, pain or severe discomfort if there is not adequate intake.

The Role of Magnesium in Digestive Health

Magnesium is an important mineral that participates in more than 300 enzymatic reactions in the body, including those that manage muscle and nerve function. Within the digestive system, magnesium carries out a few important roles that directly affect bowel regularity. 

Firstly, magnesium is a natural muscle relaxant, and magnesium relaxes the smooth muscles that compose the intestinal walls. This helps with peristalsis, or the smooth oscillating contractions of the muscles, which allows food and waste to move along through the digestive system. Without sufficient magnesium, intestinal wall muscles may become tense, making them less functional for propelling contents forward. 

Second, magnesium has osmotic properties, so it pulls water into the intestines. More water content in the intestines means that stool will soften and increase bulk, which facilitates easy passing of it. This second mechanism is especially important for people who experience constipation stemming from dehydration or dry stool.

How Magnesium Relieves Constipation

Magnesium works in a variety of ways in your body to help move things along when ingested as a supplement. Its osmotic effect on the gut is likely the most apparent and immediate action. As magnesium moves through the digestive tract, it attracts and binds to water molecules, creating a stool that is heavier and softer and, therefore, easier to pass.

Magnesium also stimulates the secretion of cholecystokinin (CCK), which promotes digestion by encouraging digestive enzyme secretion, as well as gut motility. The secretion of the hormone CCK also has the additional effect of coordinating the actions of the different muscles involved in digestion, which allows elimination to take place more fluidly.

The mineral also promotes stomach acid and digestive enzymes, which can help break apart and absorb food more completely, which would minimize any material remaining in the gut, undigested and an opportunity to cause impaction or a slow down in the gut transit time.

Types of Magnesium for Constipation

Magnesium supplements are not all alike when it comes to constipation relief. Different magnesiums are absorbed and affect your digestive tract differently.

Magnesium oxide is a common form used in treating constipation. Since it is poorly absorbed, it remains in the intestines longer and has an osmotic effect. On the downside, magnesium oxide can also cause cramping or looseness when taking amounts that are too high.

Magnesium hydroxide, like in milk of magnesia, is an option that works very quickly for constipation. It is also more palatable and on the gentler end of the magnesium products. Other than the magnesium doses you get from supplements, try to focus on using magnesium hydroxide as a short-term option for constipation relief, not as a regular supplement.

Magnesium citrate is a highly absorbable and gentler option that acts as an osmotically active magnesium while allowing for systemic magnesium absorption. Magnesium citrate is tolerable for a larger percentage of the people who take magnesium supplements and is likely to cause very little digestive upset.

Magnesium glycinate is the most expensive magnesium option. It is likely a better option for you long-term because it is bound to an amino acid to improve daytime absorption and to reduce any form of digestive side effects.

Dosage and Safety Considerations

The amount of magnesium for constipation will vary for each individual based on factors like age, weight, health, and severity of constipation. In general, adults can take a daily dosage of 200-400 mg of magnesium for digestive health and even higher amounts under supervision.

Whenever introducing magnesium or supplements into your diet, it is best to start with a lower dose and increase it as needed to reduce risk of digestive discomfort. Taking magnesium supplements with food can also reduce upset stomachs, and dosing magnesium throughout the day can help with toleration.

A Holistic Approach to Digestive Health

Although magnesium can be quite effective in alleviating constipation, it is best used as part of a broader strategy for improving digestion. Drinking enough fluids, being physically active, having sufficient fiber intake and managing stress all are also important components of maintaining healthy bowel movements.

This is the advantage of programs like ProGen, because it truly has a holistic approach to digestive wellness. ProGen’s all-inclusive protocol addresses all important factors that contribute to healthy bowel function with data-driven recommendations:

Targeted Magnesium Supplementation: ProGen’s SuperMinerals and Vitamins supplement provides approximately 400 mg of magnesium a day, which aligns to the Recommended Dietary Allowance (RDA) for most adults. This balanced supplement guarantees that magnesium levels are always optimized to ensure strong muscles in the digestive tract and healthy bowel movements.

Fibre through Vegetables: ProGen recommends 500g of vegetables a day, which naturally supplies soluble and insoluble fiber necessary for digestion. Eating 500g of vegetables guarantees you are eating healthy amounts of fibre while also getting all essential nutrients that will support gut health overall.

Specialized Fiber Supplements: ProGen includes Isabgol (psyllium husk) and Cremadiet in their holistic digestive health paradigm. Isabgol is a natural bulk-forming laxative that absorbs water in the intestines to form a gel-like mass that softens stool and promotes normal elimination. It works by adding bulk and moisture to stool, which eases the process of elimination. In addition, Cremadiet helps to support digestion and gut health. Together, these supplements, lined up with magnesium, address constipation from multiple angles.

Proper Hydration: The program recommends 3 liters of water each day. This amount of water seeks to work directly with magnesium’s osmotic capacity to support proper stool consistency and normal elimination patterns.

Physical Activity: ProGen aims to have the participants achieve at least 7,000-8,000 steps daily to help to have participants stay active all day long. Enough daily physical activity encourages natural peristalsis and normal bowel function from the mechanical stimulation of the digestive tract.

This integrated method understands that making sure to have good digestive health requires multiple interventions; we cannot change one factor at a time. Many of my clients notice that including a program like ProGen, which includes magnesium supplementation with an understanding of preparing structured fiber intake, hydration goals, and activity targets results in more regular and lasting improvements in their digestive function.

CONCLUSION-

At ProGen, we understand that effective constipation relief often requires more than just a single solution. That’s why, in addition to the magnesium already present in our SuperMinerals and Vitamins supplement, we also provide additional magnesium support when needed, based on individual requirements, just as one would on a regular diet.

This approach ensures we not only prevent but also treat constipation effectively, while still maintaining the body’s overall balance. By combining targeted supplementation with proper hydration, fiber intake, physical activity, and holistic dietary planning, ProGen offers a comprehensive and sustainable solution for improving digestive health.

REFERENCES- 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8645769/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6786451/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911806/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/