By Win in Health in collaboration with Pure Lab and Andrea Bartels CNP RNCP RNT, Registered Nutritionist

Constipation is a common issue characterized by infrequent bowel movements and incomplete expulsion. When you're going less than once a day, you might feel bloated, heavy, lethargic, irritable, and blocked. Not only is constipation uncomfortable, but it can also contribute to weight gain, loss of appetite, acid reflux, high cholesterol levels, general discomfort, hemorrhoids, and decreased productivity, to name a few.

Understanding the Role of Magnesium in Digestive Health

Magnesium is an essential mineral that plays a crucial role in many biological functions of the body. It contributes to protein synthesis, nerve signal transmission, and immune system strengthening. Ensuring adequate magnesium intake through a balanced diet or supplements is essential, as a deficiency can have adverse health consequences.

While calcium has a contracting effect, magnesium has a relaxing effect. Using a highly absorbable form of this mineral can be a very effective way to relax the intestines and restore intestinal regularity, regardless of the above-mentioned causes of your constipation.

How Magnesium Can Relieve Constipation

Magnesium offers numerous health benefits. Here are the advantages associated with magnesium:

  • Regulation of Muscle Function: Magnesium plays an essential role in muscle contraction and relaxation, contributing to the proper functioning of muscles.
  • Support for the Nervous System: Magnesium participates in nerve signal transmission, thus promoting a healthy nervous system.
  • Improvement of Heart Health: Magnesium contributes to maintaining a regular heartbeat, reducing blood pressure, and supporting overall cardiovascular health.
  • Strengthening of Bones: Magnesium is necessary to maintain adequate bone density, which can help prevent osteoporosis and fractures.
  • Regulation of Blood Sugar Levels: Magnesium plays a role in glucose metabolism, thus promoting blood sugar regulation.
  • Reduction of Stress and Anxiety: Magnesium is involved in regulating stress-related hormones, which can help reduce anxiety and promote a sense of calm.
  • Improvement of Sleep Quality: Magnesium can promote healthy sleep by helping to relax muscles and calm the nervous system.
  • Support for Immune Function: Magnesium plays a role in the normal functioning of the immune system, thus helping to strengthen resistance to infections and diseases.

What is magnesium and what is it good for?

Magnesium is an essential mineral that plays a crucial role in many biological functions of the body. Additionally, it contributes to protein synthesis, nerve signal transmission, and immune system strengthening. Ensuring an adequate intake of magnesium through a balanced diet or supplements is essential, as deficiency can have detrimental effects on health.

While calcium has a contracting effect, magnesium has a relaxing effect. Using a highly absorbable form of this mineral can be a very effective way to relax the intestines and restore regular bowel movements, regardless of the mentioned causes of your constipation.

Choosing the right magnesium for healthy digestion

The type of magnesium used is important. Magnesium sulfate and magnesium carbonate are 2 compounds known to be poorly absorbed and can cause undesirable effects such as loose stools. On the other hand, magnesium glycinate, due to the presence of glycine, the smallest natural amino acid, is well absorbed by the body. This allows for better absorption of magnesium into the bloodstream, promoting intestinal function and the neuromuscular system.

Don't trade one intestinal problem for another. The best way to restore healthy bowel movements using magnesium is to take it in divided doses rather than all at once. By taking small doses, the body absorbs it more easily, and the desired effect is due to the regulation of muscle tone responsible for intestinal transit, rather than the osmotic effect (attracting water into the intestines) that a high dose of magnesium can have. Magnesium glycinate powder is absorbed more quickly and is easier to dose. This helps avoid the laxative effect that other remedies may cause.

Incorporating Magnesium-Rich Foods into the Diet

Here are some magnesium-rich foods that you can incorporate into your diet:

  • Almonds: A healthy snack and a good source of magnesium, vitamins, and healthy fats.
  • Avocados: Delicious and nutrient-rich, including magnesium, fiber, and healthy fats.
  • Bananas: An excellent source of potassium, but they also contain a decent amount of magnesium.
  • Dark chocolate: Not only delicious, but it also contains an interesting amount of magnesium.
  • Spinach: Not only rich in iron, but it also contains a good amount of magnesium.
  • Pumpkin seeds: An excellent source of magnesium, along with fiber and antioxidants.
  • Black beans: Rich in fiber, protein, and magnesium, making them a nutritious food to incorporate into your diet.
  • Cashews: Essential for maintaining bone, muscle, nerve, and cardiovascular health, as well as regulating blood pressure and energy metabolism.
  • Quinoa: A gluten-free grain that is an excellent source of protein, fiber, and magnesium.
  • Salmon: Rich in omega-3 fatty acids, salmon is also a good source of magnesium.

Considerations for Using Magnesium Supplements

Meeting your Recommended Daily Intake (RDI) of magnesium solely through diet can be a challenge. Our busy lifestyles and packed days often lead us to consume processed foods that are devoid of this mineral. Using dietary supplements saves us from having to plan and guess if we are consuming enough magnesium.

How much magnesium per day?

The recommended daily dose of magnesium varies depending on age and sex. In general, here are the dosage recommendations:

  • Adult males: Approximately 400 to 420 mg per day.
  • Adult females: Approximately 310 to 320 mg per day.

It is important to note that these recommendations may vary slightly depending on sources and individual needs. It is always best to consult a healthcare professional for personalized advice on your magnesium intake and to determine the appropriate dosage for you.

How long does it take for magnesium to take effect?

The time it takes for magnesium to take effect can vary from person to person and depends on various factors such as dosage, form of magnesium used, and individual health condition. In general, some individuals may experience the beneficial effects of magnesium almost immediately, while others may require several days or weeks of regular supplementation before noticing an improvement.

It is important to note that magnesium is a mineral that accumulates gradually in the body, so it may take some time to reach optimal levels. Additionally, the effects of magnesium may be more noticeable in certain conditions, such as constipation, where it can help regulate bowel function.

Conclusion

Magnesium is involved in thousands of chemical reactions in the body, so it's not surprising that its "side effects" are considered health benefits! This mineral helps maintain healthy blood pressure, regulate bloodsugar, manage mood, and relieve pain, among other functions. Magnesium glycinate promotes intestinal regularity from within. It nourishes the body's systems that have the most influence on intestinal function.