Treating Chronic Constipation - Which Magnesium is Best?

Magnesium is a well known supplement used in the relief of chronic constipation. Yet it is important to differentiate between the different types of magnesium as they act differently to provide constipation relief. Magnesium is typically thought of only as an osmotic laxative – drawing water into the colon and allowing for softer stools that are easier to pass. But the usefulness of magnesium goes well beyond an osmotic laxative. To illustrate we’ll look at two types of magnesium – magnesium oxide and magnesium citrate.

Magnesium Oxide & Osmosis

Magnesium Oxide is a good example of magnesium doing what most people thing of – drawing water into the colon to treat occasional and chronic constipation. The reason it does this is because it is able to get down to the colon without being absorbed. When there is no hydrochloric acid you body absorbs as low as 4% of magnesium oxide and even in optimal conditions you only absorb about 43%. This lack of absorption is useful as a laxative because the large molecules of the magnesium travel down to the colon where they help to draw water into the stool. Typically the colon is sucking water out of the food you eat and into your body – magnesium oxide reverses this process and helps keep stool soft. For chronic constipation, magnesium oxide in larger does can be a good choice because it softens stools and avoids some of the problems of taking too much magnesium into your bloodstream (such as excessive strain on the kidneys from filtering large amounts of magnesium).

Magnesium Citrate & The Nervous System

Magnesium Citrate has a much higher absorption rate (upwards of 60-70%) because it’s not dependent on hydrochloric acid. This means it is not as effective as an osmotic laxative because more magnesium is absorbed into your bloodstream and less is available to come to your colon. However, magnesium citrate is still very helpful for constipation (particularly chronic constipation) - but in a different way. It is helpful because it supports the parasympathetic nervous system, which is what allows your body to naturally have peristalsis. If you don't have enough magnesium in your body, you might be "sympathetic nervous system dominant", which means your body can’t get out of the “fight or flight response” and is unable to put energy into healthy bowel movements. Absorbable magnesium can help alleviate this scenario.

Combine for Maximum Chronic Constipation Relief

A combination of magnesium can be very effective for relieving chronic constipation. An absorbable magnesium can be used to help support a healthy nervous system response and an less absorbable magnesium will make it to the colon where the large molecules do their work of attracting water into the stool.