If you've been exploring IBS and digestion sites, you've probably noticed that magnesium is often recommended for constipation. It's also great for muscle spasms, fibromyalgia, relaxing your nerves, and improving your sleep.

 What kind of magnesium does your body absorb best?...

Dr. Jesse Hanley recommends magnesium oxide or citrate for constipation. She says magnesium glycinate also loosens the bowel or you can use it for a muscle relaxant. Dr. James Balch suggests chelated magnesium.

I like magnesium in the liquid mineral solution called "Ion-Mag" from MRI—Mineral Resources International because it has trace minerals along with the magnesium. It even says on the bottle: "Warning: Some people may experience a laxative effect." That's the kind of warning constipated people want to hear!

Magnesium is incredibly important for physical and emotional health but most of us are low in it because our food is so nutrient-poor these days, so we need to supplement. Besides constipation, if you suffer from depression, anxiety, muscle cramps, PMS, or fatigue, you could be lacking in magnesium.

If you start taking magnesium and you're not getting results, try taking a larger dose. You can spread it out over the day. Dr. Carolyn Dean says up to 80% of us are deficient in magnesium so we're way more likely to be low in magnesium than overloaded with it.

Of course, if you're taking medication, it's a good idea to check with your doctor before taking any supplements, especially if you have kidney damage. (In fact, magnesium is considered dangerous if you have kidney damage.)

Drinking alcohol or fluoridated water increases your need for magnesium.

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  • Latricia Harris

    Hi Kathy, thanks for the information I received. Can u tell me why magnesium still keeping me constipated I take 400mg a day. I also read that taking a supplement called 5-HTP can help with my serotonin levels as well as my depression and highly mood swings from my child hood trauma and bad marriage among other traumas I have experience.

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  • Karen of No IBS

    Magnesium deficiency is not the only reason for constipation. Diet, water intake, exercise, stress levels and consumption of cultured or probiotic foods are also part of the equation. So you need to look at the whole picture.

    Yes, 5HTP is known for helping to increase serotonin levels as is L-tryptophan. But did you know that most of the serotonin in your body is created in the gut? So it's extremely important to get your gut flora balanced and healthy. You might want to read our post on How To Have Good Gut Flora and Why You Desperately Need It!

    You will find more natural remedies for constipation on our sister site:

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