Supplements
Does Magnesium Make You Poop?
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Updated on October 11, 2024
Read on to learn more about magnesium’s role in digestion and how it can help relieve constipation.
The Role of Magnesium In Your Body
Magnesium is making big waves in the health world, largely in relation to improving sleep. However, this mineral plays many roles beyond sleep—including the ability to influence your bowel movements.
Magnesium is the fourth most common mineral in the body and is involved in more than 300 enzymatic reactions, including (1):
- Muscle function
- Nerve function
- Protein production
- Blood sugar regulation
- Blood pressure control
- Energy production
- Development of bone (about 50-60% of magnesium is found within the bone and soft tissues of the body)
- Production of DNA and RNA
- And the transportation of calcium and potassium through cellular membranes
But does magnesium make you poop? Well, it could help. According to research, magnesium may help relieve constipation by increasing the water concentration in stool (2). Let’s take a closer look at exactly how this works and what you should know when it comes to magnesium and its laxative properties…
The Laxative Properties of Magnesium
Magnesium—specifically magnesium salts like magnesium sulfate (Epsom salt) and magnesium citrate—draws water into the colon, increasing the water content and volume of the stool. In turn, this can soften the stool and induce a bowel movement.
This osmotic effect can also stimulate the muscles in the intestines, promoting peristalsis, the series of muscle contractions that move stool through the digestive tract.
Yet, that’s not the whole story regarding magnesium’s laxative properties. Magnesium can also help you poop by relaxing the intestinal muscles. This establishes a smoother rhythm of muscle contractions needed to pass stool through the intestines. It can further help reduce irregular contractions and spasms in the intestinal muscles, allowing for easier passage of stool (2).
Registered dietitian Jessie Hulsey from Health Down South elaborates, “Magnesium's impact on your digestive system is twofold: firstly, it helps relax the muscles of the gastrointestinal tract, making it easier for food to move through your system. Secondly, it attracts water into the intestines, softening stool and promoting healthy, regular elimination.”
In other words, if you’ve recently started taking magnesium supplements and notice you’re going to the bathroom more, this could be the reason why.
Magnesium can further be a powerful aid for relieving chronic or acute constipation, helping the body eliminate waste and toxins. Hulsey agrees, “A balanced intake of this essential mineral can be a natural remedy for constipation, supporting your overall digestive well-being.”
What Are the Different Types of Magnesium Supplements?
Magnesium supplements are available in various forms, each having different properties and effects. When selecting a magnesium supplement, it’s important to choose one that best aligns with your health needs and goals. Below, we take a closer look at what types of magnesium are more likely to provide laxative effects.
Magnesium Citrate
This form is a combination of magnesium and citric acid. It’s known for its high bioavailability—the degree and rate at which it’s absorbed and becomes available for use or action in the body. That said, it’s often used to address digestive issues: acting as an osmotic laxative that can attract water into the intestines, soften the stool, and prompt bowel movements.
Magnesium Oxide
Magnesium oxide has lower bioavailability than other types, meaning it’s not as easily absorbed or used by your body. However, it contains a higher percentage of elemental magnesium per dose, making it a good choice for correcting deficiencies and aiding bone health (3).
It can also act as a short-term laxative due to its osmotic activity, drawing water into the colon and encouraging bowel movement (4).
Magnesium Glycinate
Magnesium glycinate is a form of magnesium that’s bound to glycine, an amino acid. Known for its high bioavailability and gentle effect on the stomach, it’s less likely to cause a laxative effect than other forms.
This usually makes it a suitable option for those seeking the benefits of magnesium without bowel or digestive impacts.
Magnesium Chloride
This type of magnesium is well-absorbed and is commonly used topically in oils and lotions to relieve muscle tension. Yet, it can also be found in oral supplement form.
It may have mild laxative properties when ingested, but it’s typically not as potent as magnesium citrate in provoking bowel movements. It may also be used to treat magnesium deficiency in those with malabsorption issues (5).
Magnesium Sulfate (Epsom Salt)
Magnesium sulfate, commonly known as Epsom salt, can be dissolved in water and used as a soaking solution to relieve muscle aches and pains. It has strong laxative effects when taken orally and should be used cautiously and under direction of your healthcare provider for this purpose (6).
Excessive intake of this type of magnesium may lead to dehydration and an imbalance of electrolytes.
Magnesium Taurate
This form binds magnesium to the amino acid taurine. It’s recognized for its cardiovascular benefits and is unlikely to produce laxative effects (7).
Magnesium Dosage & Bowel Movements
Magnesium oxide and glycinate may help accelerate bowel movements. Yet, the dosage of magnesium supplements that promote laxative effects matters…
For magnesium oxide, dosages over one gram are used for addressing constipation. However, 250 milligrams may also be enough for some individuals to notice the laxative effects (8).
Generally, higher doses of most types of magnesium may impact bowel movements. Yet again, this may vary from individual to individual.
Timing & Administration
For those seeking to leverage the laxative properties of magnesium supplements, timing can be a crucial factor. If relieving constipation is your main goal, it’s recommended to take magnesium supplements on an empty stomach for a quicker onset of action. Whether you take it in the morning or evening depends on what works for you and your lifestyle.
However, if you’re sensitive to magnesium and its laxative effects, it’s recommended to take magnesium with food—as this may reduce the risk of an upset stomach.
It’s generally advised to start with a lower dosage of magnesium and gradually increase if necessary. This gives your body some time to adjust to the supplement. As for when you’ll experience a bowel movement after taking magnesium…it varies. Some may get the urge to go to the bathroom within 30 minutes of ingestion while others find it takes up to six hours for the laxative effects to occur.
Either way, it’s always important to follow the dosages and instructions found on the magnesium label. You can also lean on recommendations and advice from your healthcare provider—especially if you take other medications or have underlying health conditions. Your doctor knows you and your health situation the best and can help you determine what’s right for you.
Potential Side Effects
When taken in high doses, magnesium supplementation may result in diarrhea, nausea, abdominal cramping, and dehydration (9). At very high doses, magnesium can even be fatal, which emphasizes the importance of following your doctor’s advice and the instructions on the label.
It also may interact with diuretic, heart, and antibiotic medications. The upper limit (Tolerable Upper Intake Level) for magnesium from supplements is 350 mg, so most people should not be taking supplements higher than this dose (excess magnesium from food is not an issue, as it is more easily excreted in the urine) (10). This is why it’s always a good idea to discuss your options with your doctor before starting any new supplement regime.
Hulsey further adds, “There are ways to ensure magnesium doesn't have a laxative effect on you. It's all about finding the right balance in your intake. Start by choosing magnesium-rich foods like pumpkin seeds, almonds, cashews, spinach, and dark chocolate (in moderation), rather than relying solely on supplements. Also, consider magnesium glycinate or magnesium citrate supplements, which are less likely to cause a laxative effect compared to magnesium oxide.”
“Additionally,” she continues, “spacing out your magnesium intake throughout the day can help your body better absorb and tolerate it. Gradually increase your magnesium intake, allowing your body to adjust over time. And, as always, consult with a healthcare professional or registered dietitian to personalize your magnesium strategy to meet your specific needs and avoid any unwanted side effects.”
Article by
Krista Bugden
Article by
Krista Bugden
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Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
