Chronic constipation is one of the most common digestive concerns in both adults and childrens. There are many reasons why constipation occurs, from microbiome changes to food sensitivities to hormone imbalances! Despite the reason, if constipation is inadequately treated, it can result in stool buildup and stool impaction over time.
After diet and lifestyle changes, the first-line treatment for constipation and stool impaction is polyethylene glycol (PEG), otherwise known as MiraLax®. PEG functions as an osmotic laxative, drawing water into the intestines to soften the stool and make it easier to pass. While this works well, there are natural laxatives, like magnesium, that are just as effective.
For example, this Cochrane review showed that the effect of PEG and magnesium were very similar, with both fairing better than other over-the-counter laxatives for chronic constipation relief.
How Magnesium Works
Magnesium is a mineral that works as an osmotic laxative, drawing water into the intestines and making stool larger and softer. The pressure of the larger stool on the wall of the rectrum helps to stimulate a bowel movement, and the softer stool is much easier to pass.
Magnesium works well as a natural laxative at high doses to address stool impaction and at low doses for maintenance. With a broad therapeutic window, magnesium is generally safe even at high doses. However, this does not mean that there are no risks - this is where having a trusted doctor comes in!
There are many forms of magnesium available, and they each have distinct benefits to the body. The forms that are best suited for chronic constipation relief are magnesium citrate, magnesium oxide and magnesium hydroxide due to their poor absorption, maintaining a higher concentration in the intestines.
Magnesium Flush for Stool Impaction
Stool impaction treatment requires very high doses of magnesium. This pulls substantial amounts of water into the intestines, making hard and solid stool mostly liquid, so it can pass easily. With doses this high, there is a risk for electrolyte imbalances, so this should not be done any longer than 3 days without medical supervision.
Determining the dose needed varies per person, based on individual need and weight. The goal for a bowel cleanse is to increase magnesium until stool is very loose and able to pass very easily. While the loose, diarrhea-like stool may be uncomfortable, this allows the harder, impacted stool to loosen.
Chronic Constipation Maintenance Therapy
For ongoing management, magnesium can be used daily or several times a week to promote regular bowel movements. Lower doses of magnesium pull smaller amounts of water in the intestines, just enough for stool to be soft, yet formed. The goal is to achieve regular bowel movements without the need to strain.
Again, the dose needed varies per person, though typically falls between 200-600 mg daily. The actual dose any individual may need is determined by increasing or decreasing the dose until the desired effect is achieved.
Magnesium-Rich Foods
Studies have also found that individuals that eat a diet rich in magnesium tend to have lower rates of constipation and/or less severe constipation than those with less dietary magnesium.
Nuts & Seeds
Magnesium in 1 oz of:
Almonds: 80 mg
Cashews: 83 mg
Hazelnuts: 47 mg
Peanuts: 63 mg
Pumpkin seeds: 156 mg
Chia seeds: 111 mg
Legumes & Beans
Magnesium in 1 cup of:
Black beans: 120 mg
Edamame (shelled): 100 mg
Kidney beans: 70 mg
Dark Leafy Greens & Veggies
Magnesium in 2 cups of raw:
Spinach: 56 mg
Kale: 24 mg
Broccoli: 48 mg
Fruits
Magnesium in 1 cup of:
Avocado: 44 mg
Banana (1 medium): 32 mg
And we can't forget...
Dark Chocolate: 50 mg per 1 oz
Conclusion
It's important to remember that constipation can be due to a variety of underlying conditions, and magnesium therapy is only a solution to manage the symptom, not treat the condition. Identifying the underlying condition can take time and investigation through labs, and is best done with the support of a healthcare professional.
If chronic constipation is causing you trouble, magnesium supplementation may be worth exploring. It’s always a good idea to have a chat with a healthcare professional to find the best approach for you. Feel free to reach out if you have questions or need some guidance on getting started. Let’s work together to find a solution that helps you feel better!
Disclaimer
The information provided in this blog and throughout the website is intended for educational purposes only and should not be considered, or used as a substitute for, medical advice. The content is not meant to diagnose, treat, or cure any medical condition. This blog does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment. Always consult with a qualified healthcare provider before making any changes to your health regimen or starting new treatments, and never disregard professional medical advice or delay seeking care because of something that you have read on this blog, website or in any linked materials. Your individual needs and circumstances should be evaluated by a medical professional to ensure safe and appropriate care. If you are experiencing a medical emergency, please call 911 or call for emergency medical help on the nearest telephone immediately.
References
“Association of Dietary Magnesium Intake with Chronic Constipation among US Adults: Evidence from the National Health and Nutrition Examination Survey - PubMed.” Accessed August 14, 2024. https://pubmed.ncbi.nlm.nih.gov/34925793/.
“FoodData Central.” Accessed August 14, 2024. https://fdc.nal.usda.gov/fdc-app.html#/food-search?query=chard&type=Foundation.
Gordon, Morris, John K MacDonald, Claire E Parker, Anthony K Akobeng, and Adrian G Thomas.
“Osmotic and Stimulant Laxatives for the Management of Childhood Constipation.” The Cochrane Database of Systematic Reviews 2016, no. 8 (August 17, 2016): CD009118. https://doi.org/10.1002/14651858.CD009118.pub3.
“Laxatives for the Management of Childhood Constipation.” Accessed August 14, 2024. https://doi.org/10.1002/14651858.CD009118.pub3.
“Magnesium.Pdf.” Accessed August 14, 2024. https://www.nal.usda.gov/sites/default/files/page-files/magnesium.pdf.
“Office of Dietary Supplements - Magnesium.” Accessed August 14, 2024. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.