Magnesium deficiency is very common, but how do magnesium, constipation and digestion fit together?
I told you yesterday that you can get a ton of magnesium from Brazil Nuts. The only problem is that you would have to eat way too many Brazil Nuts to get the necessary amount.
Magnesium is the fourth most abundant mineral in the body and is essential to good health.
While studying at The Institute for Integrative Nutrition, I learned from Paul Pitchford that, “No calcium goes into bones without magnesium.This is why people in China have much stronger bones than people in America: They get a lot more magnesium. They eat a lot less calcium. But the magnesium is key.”
Magnesium, Constipation and Digestion
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Magnesium is also key in relieving constipation. Back before I started healing naturally (vs. with a random drugs and medications), on my worst days, my GI would have me drink an entire bottle of Calcium Magnesium Citrate. It didn’t matter which kind or which brand, so he’d tell me to “go to Walgreens and get this one.” Yes, an entire bottle of that nastiness. {Bottle contains: Citric Acid , Flavors , Purified Water , Red 40 , Saccharin Sodium , Sodium Bicarbonate.}
These were for the most distended days. It was miserable, but it worked like a charm. At the time, I thought a bottle of Magnesium Citrate was my cure.
I would never drink that now.
That said, magnesium is still critical for me…..and possibly for you as well.
Foods High in Magnesium
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Here are 9 foods that are naturally high in magnesium:
- spinach (boiled, 1/2 cup, 20% DV)
- quinoa (1 cup cooked, about 30% DV)
- almonds (dry roasted, 1 ounce, 20% DV)
- cashews (dry roasted, 1 ounce, 19% DV)
- peanuts (oil roasted, 1/4 cup, 16% DV)
- brazil nuts (1 ounce, 26% DV)
- dark chocolate (1 ounce, 16% DV)
- black beans (cooked, 1/2 cup, 15% DV)
- avocado (cubed, 1 cup, 11%)
Magnesium and constipation are directly related because the entire digestive tract is essentially one long muscle. When you supplement with magnesium, you increase water in your intestines which help initiate peristalsis (the wavelike motion which moves fecal matter through your intestines). Peristalsis also pushes food into your stomach.
Magnesium simply relaxes your muscles (remember from the Epsom Salt bath?).
I could go on and on and on about magnesium and how critical it is for the constipated gutsy girls.
If constipation is your issue, I’d highly recommend you think about supplementing with magnesium. Staying constipated is one of the worst feelings, and it’s awful for the body. In fact, if you have IBS-C, you are much more likely to set up for things like SIBO and even Colon Cancer, since waste isn’t clearing through the body at a normal rate.
Be sure you are educated on it enough prior to taking. The NIH (National Institutes of Health) has a great resource on magnesium as it relates to possible drug interactions, recommended amounts, deficiency symptoms, who might need more of the mineral, etc.
In the past, I have supplemented with a combination of things including Designs for Health – C+Bio FizzTM, Natural Calm, and Thorne Research – Calcium-Magnesium Citrate Effervescent.
Thoughts? Questions on magnesium as it relates to constipation or digestion?
Xox,
SKH
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I suffer and have suffered from constipation for a VERY long time. Magnesium helped for awhile, but then I had a cecal volvulus, and my large intestine was taken out. People think since I don’t have a colon anymore that I must go like a rocket ship, LOL… But nope, the exact opposite and magnesium doesn’t work! ๐ My stomach issues are so odd that doctor’s don’t even know how to help me!
So sorry to hear of your struggles, GiGi. As you know, there are MANY things that could be causing your continued issues. Please don’t hesitate to reach out if you ever want to work with me. I live for helping gutsy women:)
Ever tried Natural Calm? It’s a Mag supplement (powder that tastes like delicious raspberry lemonade) that I drink before bed a few times a week. Works like a charm if ya know what I mean ๐
Ha ha! No, I haven’t. I’ll have to look into the ingredients. I love the current ones I take:)
I have really severe chronic constipation and taking a magnesium supplement in addition to prescription strength meds has been part of my daily routine for 3 years now. I’m up to 1,500 mg a day – a lot! – but it is so helpful (still have to use mag citrate sometimes…ugh!). I cannot stress enough how great it is – and it has a ton of other benefits, in terms of sleeping soundly, easing achy muscles, etc.
Thanks for writing about it!
Thank you for your thoughts, Hannah! What are other natural things you do?
I always love a good constipation post. Thanks for the info! I will add it to the never-ending list of products to try to fix my problems. Currently trying acupuncture and Chinese herbal meds. Fingers crossed.. I do not want to remove my colon like the docs suggest.
Ha! I love a good constipation post, too. Unfortunately it drove so much spam. Go figure! Absolutely give this a try. I’ll pray you do not have to have your colon removed. I’m so thankful I was able to reverse all my Colitis problems:)
My vote is for Natural CALM by Natural Vitality. Excellent way to get magnesium into us. Great post!
Hi I haven’t tried magnesium calm is it good for constipation and do you take it everyday?
Hi Marie! No, I do not take it everyday.