Every organ in your body needs the mineral magnesium, according to the University of Maryland Medical Center, particularly your heart, kidneys and muscles. It also contributes to energy production, bone health and the regulation of other valuable nutrients, including zinc, calcium and vitamin D. Although your magnesium needs can be met through a healthy diet, most Americans fail to consume enough. Magnesium-rich foods and supplements may play an important role in bowel function, if you consume them properly.
Relationship/Function
Top food sources of magnesium include whole grains, nuts, halibut, soybeans and leafy green vegetables. Because these foods, other than fish, provide fiber, which promotes digestive health, increasing your intake may lead to improved bowel function. The form of magnesium called magnesium oxide is used as a laxative for rapid, short-term bowel emptying, according to the National Library of Medicine, which your doctor may suggest before having surgery.
Clinical Evidence
In a study published in "Pediatrics" in January 2008, 93 infants experiencing constipation, or infrequent or difficult-to-pass stool, were fed a magnesium-enriched formula for eight weeks. Researchers found that the magnesium enrichment led to significant improvements in bowel function. Most of the infants, or 82.9 percent, were symptom-free within four weeks.
Risks
Excessive intake of magnesium-containing laxatives can lead to toxicity, according to the National Institutes of Health Office of Dietary Supplements. Magnesium toxicity can cause symptoms similar to magnesium deficiency, such as nausea, diarrhea, appetite loss, breathing difficulty, muscle weakness, low blood pressure and an irregular heartbeat. Food sources of magnesium are not associated with the same risks. Moving quickly from a low-fiber diet to a fiber-rich diet, however, may cause digestive symptoms, such as gas, bloating and loose stools.
Suggestions
To avoid risks associated with magnesium-containing supplements and laxatives, seek your doctor's guidance before using them. Standard supplemental dosage is 270 to 400 mg per day for adolescents and adults. To reap digestive benefits from magnesium-rich foods, replace refined foods, such as low-fiber cereals, white bread, instant rice, pretzels and enriched pasta, with whole grains, vegetables and nuts. Eating 1/2-cup of soybeans or frozen, cooked spinach provides 20 percent of the daily recommended intake of magnesium. To guard against constipation, MayoClinic.com recommends eating 20 to 35 g of fiber daily.
References
- University of Maryland Medical Center: Magnesium
- U.S. National Library of Medicine: Magnesium Oxide
- "Pediatrics"; Therapeutic Effect of a Magnesium-Enriched Formula on Infants with Constipation; Yvan Vandenplasa, Hsun-Chin Chaob; January 2008
- Office of Dietary Supplements: Magnesium Fact Sheet
- MayoClinic.com: Constipation Prevention
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