Magnesium is excellent for constipation. You can get magnesium from a lot of different foods, especially dark green leafy vegetables like spinach or broccoli.
If you’re severely constipated, you can benefit from a combination of foods high in magnesium and magnesium supplements. There are a variety of magnesium supplements available, including magnesium citrate, magnesium sulfate (Epsom salts), and magnesium oxide. Magnesium sulfate has a more powerful effect on the bowel than magnesium citrate.
It’s reasonable to start with magnesium citrate. Take 300 grams of this supplement about 30 minutes before bed. Magnesium attracts water into the stool, making it a bit looser. At 300 grams, it won’t leave you with liquid bowel movements but will create a softer stool that is easier to move through the digestive tract.
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I suggest starting with a relatively small amount of magnesium. If your urgency to go to the washroom is too strong in the morning, you could take the supplement in the afternoon. In addition to addressing constipation, magnesium is also good for your adrenal glands and your sleep. Magnesium allows melatonin to last longer the body, buying you an extra thirty to sixty minutes of sleep in the morning.
Magnesium also helps reduce anxiety and improve blood sugar dysregulation. There are many different reasons why magnesium is a great supplement worth trying. See if it can help you too.
Sources:
- https://www.ncbi.nlm.nih.gov/pubmed/27869100
- https://www.ncbi.nlm.nih.gov/pubmed/28445426
- https://www.ncbi.nlm.nih.gov/pubmed/30587761
