• Holly Erikitola

Is Magnesium Deficiency Causing Your Constipation?


Magnesium plays many vital roles in the human body with one of them being its role as an electrolyte and muscle relaxant.


Along with calcium, it stimulates the muscles in the digestive tract to create wavelike motions which move substances including food and waste along. This is called peristalsis.


While calcium makes the muscles contract, magnesium makes them relax and together they work in harmony to keep things moving.


If you don’t have enough magnesium, not only will things move a lot slower potentially causing indigestion, bloating and stomach pain, your muscles will be tighter and having a bowel movement will be much more difficult.



HOW TO KNOW IF YOU'RE DEFICIENT?


Magnesium deficiency causes a wide range of symptoms so if you suspect it may be the cause of your constipation you may want to check if you have any of these other symptoms:


FATIGUE

ANXIETY

INSOMNIA

MUSCLE TWITCHING/CRAMPS

DEPRESSION

PALPITATIONS

CHEST PAIN


Lack of magnesium is one of the most common mineral deficiencies today as there are much fewer substantial dietary sources now than there used to be due to modern farming and water processing methods and most people find their magnesium levels to be quite low.



WAYS TO BOOST MAGNESIUM LEVELS


Magnesium-rich foods include:


GREEN LEAFY VEGETABLES SUCH AS SPINACH/CHARD

AVOCADO

PUMPKIN SEEDS

DARK CHOCOLATE

ALMONDS

BANANAS


While increasing your consumption of these nutritious foods will go a long way to building your magnesium levels, I have found most people with digestive issues need to supplement to get their magnesium to adequate levels.


I always recommend forms of magnesium which are taken transdermally or through the skin to avoid an impaired digestive system which may impede absorption. Bathing or soaking your feet in Epsom salts, which is magnesium sulphate, is a very affordable and practical way to quickly restore magnesium levels. Magnesium chloride, which is slightly more expensive but even easier for the body to absorb is available in many different forms such as bath flakes, oil sprays, lotion and creams and is also very effective. You can see the brands I recommend HERE and HERE.


NEED SAFE, INSTANT RELIEF?


For pretty much instant relief of constipation magnesium citrate such as THIS ONE can be taken. This form of magnesium not only relaxes the muscles involved in bowel movements but draws water into the bowel as well, making the whole process much easier. However, it’s important to note that taking too much magnesium citrate will cause diarrhoea.