Magnesium, the fourth most abundant mineral in your body, plays several important roles. About half of the magnesium in your body is stored in the bones, providing strength and structure. The rest of the magnesium is stored in cells and tissues, with about 1 percent remaining in the blood. Magnesium's role in muscle contraction and fluid balance can aid in relieving constipation. Having continuous low levels of magnesium may lead to constant constipation. Prevent constipation from occurring by including adequate amounts of this important mineral in your diet each day.
What Is Constipation?
Constipation is defined as having less than three bowel movements per week. You may notice dry, hard stools that are difficult to pass. By not having daily bowel movements, you risk reabsorbing toxins back into your bloodstream, reports Alternative Remedies Online. One of the side effects of a magnesium deficiency is that intestinal muscles contract, making it difficult for digested food to pass through. Getting your daily dose of magnesium can help relax intestinal muscles, aiding in regularity.
How Magnesium Helps
Magnesium in the form of an oxide, carbonate, chloride or other salt is a common remedy for constipation relief. Dehydration can lead to constipation. Magnesium works with other electrolytes, keeping fluid balanced in your body and pulling water into your digestive tract to help pass stools. Having a magnesium deficiency can lead to an imbalance of fluid, reducing water in your digestive tract and making it hard to have regular bowel movements. Too much magnesium can have an adverse effect, acting as a laxative and causing diarrhea and loose stools.
How Much Do You Need?
Women need 320 mg of magnesium daily and men require 420 mg, notes the Office of Dietary Supplements. Pregnancy ups the requirement to 360 mg, but you don't need more than 320 mg while breastfeeding. Magnesium supplements have varying levels of the mineral available for absorption, which is referred to as elemental magnesium. For example, magnesium oxide provides 60 percent elemental magnesium, making it the most bio-available source. Magnesium carbonate and magnesium hydroxide each have a little more than 40 percent elemental magnesium. Most other forms of magnesium in supplements contain less than 20 percent elemental magnesium. If you decide to take a magnesium supplement to help with constipation, talk with your physician first as a precaution.
Natural Food Sources
Eating certain foods every day provides the magnesium you need to prevent constipation, without having to take a supplement. Halibut is a fish loaded with magnesium; a 3 oz. fillet provides 90 mg. Several nuts provide all the magnesium you need. A 1 oz. serving of almonds has 80 mg, cashews provide 75 mg, and peanuts have 50 mg per 1 oz. serving. Produce, beans and lentils are also rich in magnesium. A 1/2 cup serving of cooked spinach provides 75 mg, a medium baked potato offers 50 mg, 1/2 cup of cooked lentils, kidney beans or pinto beans each has 35 mg, and a medium banana contains 30 mg.
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