Does Magnesium Make You Poop?
October 06, 2023
Magnesium is a vital mineral that plays a crucial role in various bodily functions, including muscle and nerve function, blood glucose control, and bone health. However, magnesium supplementation may also have a potential impact on bowel movements. Because of this, many people wonder, "Does magnesium make you poop?"
In this article, we'll explore this question and explore the effects of different forms of magnesium on your digestive system.
Magnesium and Bowel Movements
Magnesium has long been recognized for its potential laxative effects, leading to the belief that it can indeed make you poop. This connection primarily arises from the fact that magnesium functions as a muscle relaxant and can affect the muscles in your digestive tract, including the intestines.
To better understand the connection between magnesium and its potential impact on bowel movements, it's crucial to explore the various forms of magnesium supplements available. Not all magnesium supplements are created equal, and their chemical compositions can significantly affect how they interact with your body.
1. Magnesium Citrate
Magnesium citrate is a common form of magnesium supplement known for its potential laxative properties. It is often used as a bowel preparation for medical procedures or to alleviate constipation. (1) Magnesium citrate works by drawing water into the intestines, softening the stool, and promoting bowel movements. If you are specifically looking to relieve constipation, magnesium citrate may be an effective option.
2. Magnesium Glycinate
On the other hand, magnesium glycinate is a less likely candidate to cause noticeable bowel changes. It is a form of magnesium that is less likely to lead to diarrhea or increased bowel movements. This is because magnesium glycinate is less likely to draw water into the intestines, and it is better absorbed in the body, making it less likely to reach the intestines in excess amounts. (2)
3. Magnesium Oxide
Magnesium oxide is another form of magnesium commonly used in supplements. While it can have some laxative effects, it is generally less potent in this regard compared to magnesium citrate. Magnesium oxide's laxative properties may vary from person to person, and it might not produce a significant impact on bowel movements for everyone.
4. Magnesium Chloride
Magnesium chloride is a form of magnesium known for its versatility and bioavailability. It is often used as a supplement to address magnesium deficiency. (3) Unlike magnesium citrate, magnesium chloride is less likely to have pronounced laxative effects on the digestive system. This form of magnesium tends to be well-tolerated by most individuals, making it a suitable choice for those who want to maintain magnesium levels without causing significant changes in bowel habits. This is our preferred form of magnesium supplement and what we include in our Ionic Magnesium Tonic.
5. Magnesium L-Threonate
Magnesium L-threonate is a unique form of magnesium that has gained attention for its potential cognitive benefits. It is specifically designed to enhance magnesium absorption in the brain, making it less likely to impact bowel movements compared to magnesium citrate or other laxative forms. (4) If your primary goal is to support brain health and cognitive function, magnesium L-threonate may be a preferred choice with minimal influence on your digestive system.
6. Magnesium Sulfate (Epsom Salt)
Magnesium sulfate, commonly known as Epsom salt, is a well-known source of magnesium that can be used externally and internally. (5) While Epsom salt baths are popular for muscle relaxation, ingesting small quantities of Epsom salt can have a mild laxative effect. It is important to use caution when using Epsom salt internally, as excessive consumption can lead to more significant gastrointestinal effects. If you choose to use Epsom salt for its laxative properties, do so sparingly and under proper guidance.
Why Does Magnesium Make You Poop?
The primary reason magnesium can make you poop is its muscle-relaxing effect on the intestines. When you consume magnesium, it can relax the smooth muscles in your digestive tract, which can lead to increased peristalsis – the wave-like contractions that move stool through the intestines. This enhanced muscular activity can result in more frequent and softer bowel movements. (6)
How Fast Does Magnesium Make You Poop?
The speed at which magnesium affects your bowel movements can vary depending on a few different factors, including the type of magnesium you consume, the dosage, and your individual sensitivity. Here's a general idea of how fast magnesium can make you poop:
- Magnesium Citrate: If you take magnesium citrate specifically to relieve constipation, you may experience a bowel movement within 30 minutes to a few hours after consumption. It acts relatively quickly due to its ability to draw water into the intestines.
- Magnesium Glycinate: Magnesium glycinate is less likely to cause rapid changes in bowel movements. It is better absorbed in the body and may not exert its laxative effects as quickly as magnesium citrate.
- Magnesium Oxide: The effects of magnesium oxide on bowel movements can be slower and milder compared to magnesium citrate. It might take several hours to a day for some individuals to experience a noticeable change in bowel habits.
- Magnesium Chloride: When it comes to magnesium chloride, the impact on bowel movements is generally milder compared to magnesium citrate. The time it takes for magnesium chloride to influence your bowel habits can vary from person to person, but it typically acts more gradually. Some individuals may notice a change in bowel movements within several hours to a day after consumption.
- Magnesium L-Threonate: Magnesium L-threonate is specifically designed to support brain health and cognitive function rather than gastrointestinal effects. As a result, it is less likely to produce rapid changes in bowel movements. If you are using magnesium L-threonate for its cognitive benefits, you can expect minimal influence on your digestive system.
- Magnesium Sulfate (Epsom Salt): The speed at which magnesium sulfate, commonly known as Epsom salt, affects bowel movements can be relatively quick. Ingesting small quantities of Epsom salt may lead to increased peristalsis and a bowel movement within a few hours. However, it's crucial to exercise caution and avoid excessive consumption, as it can result in more significant gastrointestinal effects.
Does Taking Magnesium Make You Poop?
In general, taking magnesium can lead to changes in bowel movements, but the extent and speed of these changes vary based on the factors mentioned earlier. While some individuals may experience diarrhea-like effects from magnesium supplementation, others may notice milder or no changes at all.
It's important to emphasize that magnesium's laxative effects are more likely to occur when magnesium supplements are taken in higher doses or as a bowel preparation for medical purposes. If you are considering magnesium supplementation for other health reasons and are concerned about its impact on your bowel movements, know that you are unlikely to experience any excess bowel movements with average recommended doses. However, it may be beneficial to consult with a healthcare professional to determine the appropriate dosage and form of magnesium for your specific needs.
Does All Magnesium Make You Poop?
No, not all forms of magnesium will necessarily make you poop. The extent to which magnesium affects your bowel movements depends on the specific form of magnesium, the dosage, and your individual sensitivity. While magnesium citrate is well-known for its laxative properties, other forms like magnesium glycinate and magnesium oxide are less likely to have a pronounced effect on your bowel movements.
Summary
Magnesium can indeed have an impact on your bowel movements, but the extent and speed of these effects depend on various factors, including the form of magnesium you consume and your individual sensitivity. If you have concerns about how magnesium supplementation may affect your digestive system, it's best to consult with a healthcare professional who can provide personalized guidance based on your specific needs and health goals.
References
1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2780140/
2 https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-glycinate
3 https://www.ncbi.nlm.nih.gov/books/NBK519036/
4 https://pubmed.ncbi.nlm.nih.gov/24077207/
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