Does magnesium cause diarrhea or constipation?

As a kid, you probably didn’t care much about the food you ate. Ice cream for breakfast? Sure thing! Pizza for lunch? Why not! But as we get older, we start to pay more attention to what goes into our bodies – especially when it comes to our digestive health. And if there’s one mineral that gets talked about a lot in this context, it’s magnesium.

Magnesium is an essential nutrient that plays a crucial role in over 300 enzymatic reactions in the body. It helps with everything from muscle function to energy production to bone density. But despite all of its benefits, some people are hesitant to take magnesium supplements because they’ve heard that it can cause digestive issues like diarrhea or constipation.

So what’s the deal? Does magnesium really mess with your bowels? Let’s find out.

A Quick Primer on Magnesium

Before we dive into the bowel-related details, let’s first make sure everyone understands what magnesium actually is (no judgment here!). Magnesium is a naturally occurring mineral that is found in foods like leafy greens, nuts and seeds, whole grains, and chocolate (Yes – I said chocolate!). Our bodies need it to perform all sorts of important functions.

Most healthy adults need around 400-420 milligrams of magnesium per day but sometimes finding enough dietary sources isn’t always possible which then leads us towards taking supplements!

How Can Magnesium Impact Bowel Movements?

Alright folks – now onto the question at hand: does taking magnesium contribute towards GI problems such as having loose stools or feeling blocked up?

The short answer: Yes and No (big surprise!).

Let me explain:

Yes – Magnesium May Cause Diarrhea

One common side effect of taking too much magnesium supplementally (which typically occurs by exceeding doses over 600 mg/day) is that it can lead to diarrhea. When you consume too much magnesium, the extra mineral is sent straight down to your intestines where it acts as a natural laxative by drawing more water into the colon which then helps soften the stool and makes bowel movements pass through with greater ease.

It’s worth noting that not everyone who takes magnesium supplements will experience this side effect – some individuals are just naturally more susceptible than others! Therefore, taking reasonable amounts for our daily recommended intake of course!

No – Magnesium Should Not Cause Constipation

On the other end of things: despite what some people might tell you, there is no clear evidence out there indicating that magnesium supplementation can cause constipation.

In fact: In situations when someone is experiencing symptoms related to restricted or slowed bowel movement (a.k.a we’re in need of coffee STAT), studies have shown that increasing their magnesium intake can actually decrease occurrences related to being ‘backed up’ meaning stools tend to become softer and easier to pass

That said, everyone’s body chemistry is different, so each person needs individual attention regarding what works best for their bodies especially since we all react differently towards any foreign substance introduced even if its nutrient-based like Magnesium!

How Much Magnesium Is Too Much?

Just like with many supplementations such as vitamins or minerals; consuming too much presents a whole new set of problems versus allowing ourselves adequate portions irrespective of our necessity therefore testing on self-awareness relative how one responds practically matters. As mentioned earlier above – healthy adults should aim for around 400-420 milligrams/day., but experts generally consider anything over 600 milligrams/day high (meaning its been exceeded) Moreover ,the recommended maximum adult dose per day remains at about 350mg regardless.

Tips For Avoiding Digestive Issues Caused By Magnesium

If you’ve been experiencing GI issues after taking magnesium products &you want them nixed or maybe you just want to try and prevent it, here are a few tips :

Start Small

If you’re worried about magnesium causing diarrhea, start with a smaller dosage like between 50-100mg/day instead of going head first with something that packs more magnesium per capsule!

Stay Hydrated

Water goes along way in keeping our natural bodily systems flowing smoothly. If your body feels the need for more fluid while digesting extra minerals including Mg ; take water breaks especially after taking supplements or eating foods high in naturally occurring magnesium.

So keep up on your daily H20 consumption!

Add Fiber Rich Foods To Your Diet

Fiber plays another huge role when it comes to maintaining digestive balance since total fiber intake helps to maintain stool consistency meaning less frequent requirements for assistance from external agents such as coffee (a.k.a bowel stimulation).

Multitude of different high-fiber options out there : beans, whole grains & fruits all being incredibly powerful sources.

The Bottom Line On Magnesium And Bowels

So does magnesium cause diarrhea OR constipation? Honestly, It really depends upon what we are dealing; over-consumption leads towards softening stools and loose motions ,moderately using it regularly can help relive even minimal scenarios where an individual is prone to costipaltion So short answer Yes but no. Get educated about how much one actually liquidates before getting nervous & always; double checking recommended/ highest allowances on labels!

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