How much magnesium do you need to poop?

Are you feeling constipated? Are your bowels moving slower than a sloth on tranquilizers? Well, fear not my dear friend because we are about to dive into the world of magnesium and its effects on our pooping habits. Yes, you read it right magnesium – the mineral that can loosen things up and give us some relief.

What is magnesium?

Magnesium (Mg) is one of those minerals that is vital for our overall health. It’s involved in hundreds of biochemical reactions in our body from nerve function to muscle contractions. Yep! Even down there- it plays an essential role in regulating bowel movements.

The Role of Magnesium in Bowel Movements

As mentioned earlier, magnesium helps regulate bowel movements by softening stool while also increasing intestinal motility (contractions). People with low levels of magnesium tend to experience constipation as well as other gut issues like bloating, cramping, gas etcetera.

A Closer Look at Intestinal Motility

Intestinal motility refers to how quickly food moves through your digestive system. One way your body promotes this movement is through peristalsis – wavelike muscular contractions that help propel food forward. Lower levels of Mg can slow down these waves which could be the cause behind chronic constipation.

Forms of Magnesium Supplements

Supplementation is a quick and easy way to increase daily intake if dietary sources fall short or when demand increases during specific stages such as pregnancy or athletic performance (cross-reference needed).
Here are some forms available:

Type Bioavailability % Recommended Dose
Mg oxide Mg: 60% O2:40% 400 – 2400mg/day
Mg citrate Mg:16-20%, Citrate:80-84% 500 – 3000mg/day
Mg glycinate Mg:14.1%, Glycine:85.9% 400 – 2000mg/day

Pssst! Let’s keep our secret between the two of us-but Mg citrate has been found to have laxative effects at higher doses.

Dietary Sources of Magnesium

While it is always best to meet nutrient needs via food first, here are some dietary sources that wouldn’t make you gag:

  • Spinach
  • Chickpeas
  • Almonds
  • Cashews
  • Dark chocolate (YES!)

Warning – Don’t Overdo It!

Now hold up cowboy/cowgirl let’s run through some potential side effects brought on by excess consumption.

GI Disturbances

Higher intake levels can cause diarrhea and abdominal discomfort along with other issues ranging from electrolyte imbalances to malabsorption (cross-ref).

Medicinal Interactions

It’s important not just for gastrointestinal tracts but those taking medication also bear in mind any interactions that might occur as supplements or fortified foods might contain substances which bind together rendering them ineffective or challenging their efficacy leading to a possible health hazard (cross ref) .

Magnesium Recommendations

Recommended daily magnesium intakes vary based on age, gender, lifestyle etcetera.

Here are the Dietary Reference Intake (DRI) values:

Age Recommended Daily Dose Mg.
Infants 0–6 months 30 mg
Infants 7–12 months 75 mg
Children 1-3 years old 80 mg
Children 4-8 years old 130 mg
Males/Females Adults aged 19+ year(s) Male=400-420; Female =310-320
Pregnant Teens/Adults Male or Female= 450mg/day
Breastfeeding Teens/Adults Male or Female = 360-320 mg/day

Let’s Break It Down Further:

Children (1 –8 years)

Children require about 80mg to130mg of Mg a day which can be incorporated into their diet through food rich in the mineral such as almonds, cashews, roasted peanuts etcetera.

Adolescents (age: 9–18 years)

The dietary magnesium recommended intake for adolescents is higher due to development and growth spurts requiring an average of150 mg –360 mg per day. Given that most teenagers crave junk foods like burgers and pizza which often fall short on nutrient requirements make sure your teens are getting extra helpings of nutrient-dense foods when cooking is out of the way.

Adults (Over age:19)

Men should aim at taking between400-420mgs while women will cover their requirement with310-320 milligrams daily anywhere from a cup full of pumpkin seeds or spinach would suffice.


In conclusion, magnesium may not be everybody’s go-to supplement but it definitely has its perks when it comes to loosening things up down there (wink wink). Ensuring adequate intake via diet along with talking with your doctor before any supplementation could ultimately lead you to feel lighter, happier e.t.c so next time someone asks you “How much Magnesium do You Need To Poop” now you know!

I hope this information proved helpful!

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