Magnesium deficiency is very common, but how do magnesium, constipation and digestion fit together?

I’ve already mentioned that Brazil Nuts contain magnesium.

The only problem is that you would have to eat far a ton of 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, Constipation and Digestion

Magnesium is also key in relieving constipation. Back before I started healing naturally (vs. with a random drugs and medications), on my worst days, the 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 for you as well.

Foods High in Magnesium

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Magnesium Rich Food You Must Eat Infographic constipation and digestion #magnesium

9 foods that are naturally high in magnesium

  1. spinach (boiled, 1/2 cup, 20% DV)
  2. quinoa (1 cup cooked, about 30% DV)
  3. almonds (dry roasted, 1 ounce, 20% DV)
  4. cashews (dry roasted, 1 ounce, 19% DV)
  5. peanuts (oil roasted, 1/4 cup, 16% DV)
  6. brazil nuts (1 ounce, 26% DV)
  7. dark chocolate (1 ounce, 16% DV)
  8. black beans (cooked, 1/2 cup, 15% DV)
  9. avocado (cubed, 1 cup, 11%)

Magnesium Supplements

Of course there are ways to supplement with magnesium as well.

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.

Move Now Chelated Magnesium

In the A Gutsy Girl supplement line we offer a product centered around magnesium called Move Now.

This supplement contains chelated magnesium glycinate, otherwise known as magnesium biglycinate.

Magnesium biglycinate is one of the most readily absorbed forms of magnesium and is so incredibly easy on the GI tract.

Its chelation helps bump up the absorption value and reduces interaction with other nutrients.

Other benefits of chelated magnesium include:

  • muscle and bone health
  • heart health
  • energy production
  • blood sugar regulation + prevention of type 2 diabetes
  • decreased PMS symptoms
  • regulation of blood pressure
  • better bowel movements

This particular product also helps improve sleep quality.

Magnesium glycinate both relaxes the muscles and can calm down your mind. It also encourages a healthier circadian rhythm which can help you both fall asleep and stay that way.

This not only positively impacts your energy levels but can also increase your memory.

It is recommended to take this supplement right before bed to optimize its benefits.

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.

Two other favorites have always been: Perfect Magnesium Citrate Powder + GOODONYA Hydrate.

Perfect Magnesium Citrate Powder

Containing just one ingredient (100% pure and natural magnesium citrate), the Perfect Magnesium Citrate Powder features:

  • High Bioavailability
  • Lab Tested For Heavy Metals, Click For The Results
  • Virtually Tasteless and Odorless
  • 100% Pure and Natural Magnesium Citrate
  • Organic Form of Magnesium
  • No Synthetics
  • Non-GMO
  • Easily Mixes Into Water or Juice
  • High Solubility and Gut Absorption Rate
  • Delivers 338mg of Elemental Magnesium Per Serving
  • 120 Servings Per Bottle
  • No Risk, 90 Day Money Back Guarantee

Remember, with all Perfect Supplements, use code ‘GUTSY10’ at checkout to save an automatic 10%.


I mentioned this product when I wrote about GOODONYA HERE.

I’ve been drinking this a ton lately.

While there is not as much magnesium as the Perfect Supplements one there is a very nice balance of other things for overall wellness.

Hydrate is an organic, low sugar way to get natural minerals + electrolytes into your body every day. It tastes real, (because it is), works amazing and travels well.

With just 7 carbs and 1g of sugar it’s a delicious way to prevent dehydration and get much needed electrolytes + minerals + trace minerals into your diet.

This is Organic Hydration® at its best. 

The ingredients include: Organic lemon juice, Aquamin (magnesium sea minerals), organic coconut water, organic water processed stevia leaf extract, Himalayan pink salt, vitamin C. 

I was asked if this product can be used for gut healing (or just in the gut health phase).

Unless you have a major reason why you cannot do stevia (there isn’t much in it), then this is perfect for the gut-healing phase, too!

Goodonya Hydrate Magnesium constipation digestion #hydration #magnesium #supplements #guthealth

Magnesium and Constipation

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. Need to understand more about this? Check out Your Digestive System HERE.

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 you’ve never tried supplement with magnesium, consider it.

As a bonus, when you’re constipated, staying hydrated is critical.

The combination of mixing in a powdered supplement to water is dually helpful.

Finally, I love this fun fact from GOODONYA: Did you know that at about 5000+ feet you lose more moisture through your skin and breathing than you do normally at sea level? On a 10-hour flight you can lose as much as 1-2 liters of water. Drink up people!

Thoughts? Questions on magnesium as it relates to constipation or digestion?

If you liked this post, you might also enjoy:

  1. DIY Lemonade for Constipation
  2. 15 Ways to Deal with Constipation
  3. 9 Best IBS Supplements


Foods High in Magnesium constipation gut health digestion #magnesium #guthealth #healthyliving
Magnesium, Constipation, and Digestion #guthealth #healthyliving #IBS #IBD

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  1. 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! 🙁 My stomach issues are so odd that doctor’s don’t even know how to help me!

    1. 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:)

  2. 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!

  3. 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.

    1. 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:)

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