If you suffer from constipation, you’d know that it is very uncomfortable and embarrassing. You may have gone to the doctor and were prescribed a drug to help you go. However, they might have been very painful and gave you some serious unrelated side effects. What a doctor probably won’t recommend is natural constipation relief that is cheap, gentle and effective because they won’t make any money. It seems that it works for some people, and doesn’t for others so how does magnesium help constipation problems in adults and what form of magnesium should you take?
What is Magnesium?
Magnesium is an essential mineral that our bodies need to function properly. Without it, our cells would not be able to produce energy and our muscles wouldn’t be able to move. It also regulates the amount of fat that is appropriate for our blood stream.
Magnesium is one of the most important minerals that regulates over 300 chemical reactions in the body and helps the body’s enzyme function. The most important functions that magnesium performs in the body includes:
- Facilitating chemical reactions for enzyme breakdown of food and upkeep of cells.
- Production of ATP in the cells and ultimately gives your whole body energy.
- A crucial element involved in DNA and RNA
- Mineral/electrolyte balance
- Neurotransmitter activity in the brain
This nutrient that is also an element can be absorbed into our body with an interaction with phosphate. Magnesium is not absorbed into the body alone, it is always bound to another compound because it is electro positive and can form a salt. (1)
The World’s Soil Has Been Leeched of Nutrients
Many experts have been estimating lately that over 90% of humans are deficient in magnesium.
This could be a very big deal that is affecting our lives significantly.
Magnesium deficiency is likely a problem for the modern age (it didn’t used to be) because the conditions of the soil have lowered. Uses of chemicals like fluoride and chlorine that is added to the water supply binds to magnesium and makes it less available to our bodies. (2)
Therefore, when plants take up nutrients from the soil, they are unable to absorb magnesium because of the way we have been treating the soil. We then eat these magnesium-deficient plants expecting to get a balanced diet.
In some parts of the world, magnesium is rich in the water sources like in Iceland and Hawaii. The population can easily get this nutrient naturally because of there being volcanoes and mountains that are rich in minerals that filter the water supply.
Maybe this is part of the reason why we view people from these areas as relaxed and generally happy.
Signs of Magnesium Deficiency
Here are some signs and symptoms that your body may have if it is deficient in magnesium:
- Muscle spasms and cramping. Since magnesium plays an important role in muscle contraction and movement, if you experience muscle twitches or charley horses, this may be an indication that you have a deficiency. I remember waking up in the middle of the night to charley horses that were very painful and I also had weird facial twitching that couldn’t be explained until I started getting magnesium in my diet. (3)
- High Blood Pressure. Magnesium helps your blood vessels dilate and prevents spasms of your heart muscle. Calcium causes spasms of the blood vessel wall if magnesium is not present. A deficiency will also cause your blood to clot and your injuries to take a long time to heal. During injury, magnesium is an antioxidant that prevents free radicals from forming. (4)
- Calcification. Since magnesium balances out the electrolyte calcium in your blood and brain, calcium may be in excess. This may lead to calcium binding to other factors that promote calcification of your arteries and glands.
- Insomnia. Since magnesium is a primary component of the neurotransmitter serotonin, a deficiency may cause sleep problems. Serotonin is produced naturally by your brain in the presence of sunlight. When the light turns red during sunset or it is dark around you, the serotonin turns into melatonin, which sends you into a deep, restful sleep. If magnesium is not present to form serotonin, this cannot occur.
- Anxiety and depression. Magnesium plays a huge role in mental health because it is a central component of neurotransmitters like serotonin. This is the neurotransmitter that promotes calmness and centeredness. Magnesium is also present in the synapse between neurons with calcium and glutamate. Since calcium and glutamine excite your brain and promote anxiety, magnesium balances them to calm the brain and promote relaxation. If you are too deficient in your brain, this may lead to receptor cell death and long term damage.
Your entire digestive tract is like one extremely long muscle. Since magnesium regulates contraction of your muscles, it may be a problem moving things along if it is not present. Magnesium relaxes ALL of your muscles.
When you start to take magnesium supplements, you will be increasing the amount of water in your intestines and this helps to move things through. (5)
It really could be as simple as that.
Symptoms of Constipation
Most people can easily tell if they are constipated because this is characterized as having bowel movements that are infrequent or abnormal.
The most common symptoms of constipation are:
- Small, diarrhea-like movements that leak out.
- Absence of bowel movements.
- Difficulty releasing stools
- Cramping in the stomach that won’t go away until you go to the bathroom
- Blood in the stool
How Does Magnesium Help Constipation?
The most common natural supplement for constipation is magnesium citrate. You can find it in a little bottle at your local drug store or supermarket.
It is very gentle on your body unless you take a lot of it. It is very important not to overdose on magnesium for constipation because you could experience painful and explosive bowel movements.
This supplement will seriously relax your digestive tract and allow everything to slip right through. It is not healthy to do this to yourself every day because you may become dehydrated. However, being constipated is also not healthy because you need to get rid of waste. (6)
If constipation is a once-in-a-while issue, then magnesium would be a great supplement to take for a gentle laxative effect.
A great supplement that I keep on hand for whenever I can’t poop is Liquid Calcium Magnesium Citrate Plus Vitamin D. I think that this product incorporates great natural ingredients and it works so well. I simply take a spoonful at night and in the morning, I am able to unleash the stubborn beast finally. Then I try to eat a healthy diet with fiber and liquids to prevent constipation from happening again.
It happens to everybody.
I am always here for you, so if you have a question or personal experience, please leave me a comment below!
Talk to you soon,