Magnesium plays an important role in over 300 biochemical reactions in the body. Magnesium citrate is a combination of magnesium and citric acid, which is easily absorbed and works to provide relief from constipation.

How does magnesium citrate ease constipation?

Magnesium citrate, available in powder, capsule, or liquid forms, is the strongest magnesium compound which acts as a laxative. Magnesium citrate works by drawing water into the intestines and so acts as a stool softener, decreasing pain, reducing the risk of straining and causing injury, and making bowel movements easier.¹

Many people with inflammatory bowel disorders, such as IBS-C, have depleted levels of magnesium as inflammation in the gut hinders nutrient absorption.

What is the recommended dose of magnesium for constipation?

The magnesium dose that is right for you varies dependant upon one’s medical condition, whether it is chronic or occasional constipation and if you have a sensitive digestive system.

If you are taking magnesium citrate for constipation relief or for evacuating bowels, the suggested dose for short periods is between 900 mg and 1000 mg per day.² Viridian Magnesium Citrate Powder provides 375 mg of magnesium citrate per 5ml dose, so you can take two to three teaspoons a day. Please ensure that you drink with a full glass of water.

If you are taking magnesium citrate in tablet or capsule form, then take between 200 mg and 400 mg per day, such as Viridian Magnesium Citrate Capsules at a suggested dose of one capsule three times a day for the relief of constipation, or one capsule once or twice a day for ongoing nutritional support as well as for maintaining healthy bowels.

Magnesium citrate powder usually works between thirty minutes to six hours, dependent upon the degree of constipation.¹

If you are taking other medications, take these medications either two hours before or two hours after taking magnesium citrate.¹

Are there any side effects taking magnesium citrate?

Magnesium citrate is safe to be taken daily but not at a high dose which can cause diarrhoea every day. Adjust the dose accordingly to have a healthy motion daily without loose stools. At the same time, ensure you have a healthy diet with sufficient fibre, as well as drinking plenty of water to keep the body hydrated.

Some people may experience abdominal pain, nausea and gas, but this usually occurs at high dosages. Please take this two hours away from medications to ensure there is no interaction or absorption problems. Speak to your GP if you have kidney disease.

Can you take magnesium citrate during pregnancy?

Magnesium citrate is generally considered safe and effective at providing relief from constipation, leg cramps, and improving sleep. It meets the increase in demand for magnesium during pregnancy, but of course check with your GP or health practitioner before taking it, as many pregnancy vitamins also contain some magnesium.³

Diet and tips for constipation relief

Almost everyone will suffer from constipation at some point in their lives. Aside from using magnesium citrate to prevent or treat occasional or recurrent constipation⁴, you should:

• Drink plenty of water or fluids, which helps to keep the stool soft and easy to pass.
• Exercise regularly, as physical activity such as swimming, cycling, or brisk walking for thirty minutes a day may be effective to prevent constipation by increasing blood flow and muscle activity in the intestines.
• Speak to your GP if you are taking any medications that may be responsible for chronic constipation, or perhaps check for thyroid health since the thyroid fuels every single cell in the body, including the intestinal cells.

References:

1. MedlinePlus: Magnesium Citrate.
2. Mounsey A, Raleigh M, Wilson A. Management of constipation in older adults. Am Fam Physician. 2015;92(6):500-504
   
3. Mayo Clinic - https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/pregnancy-constipation/faq-20058550
   
4. Medline Plus: Constipation