Avoid Diarrhea from Magnesium with this Type

Are you dealing with diarrhea after taking your magnesium supplement?

It's been seen that magnesium supplements have become a trend on various social media platforms. Their proponents endorse them saying that they bolster several health functionalities.

Surprisingly, a large part of the American population lack ample magnesium: it is estimated that nearly 75% of Americans receive insufficient magnesium from their daily diet.

According to Ayanna Lewis, MD, a gastroenterologist at Mount Sinai Health System, most adults fail to consume the recommended magnesium intake.

The nutrient has gained attention in recent studies due to its array of potential health benefits.

Lewis stated that intriguing studies have been conducted examining the impacts of magnesium on conditions ranging from depression to restless leg syndrome.

However, first-time users of magnesium supplements sometimes report gastrointestinal problems such as nausea, diarrhea, and abdominal pains.

This article explains why magnesium can cause diarrhea and mentions a variety of supplements that are less likely to trigger this effect.

Magnesium is widely known to stimulate bowel movements.

Lewis explained that magnesium is even used for treating constipation in her field.

Saurabh Sethi, MD, a gastroenterologist in Fremont, California, attributes this to the influence of magnesium on the digestive system.

He explained, "Magnesium draws water into the intestines, leading to increased bowel movements."

Furthermore, the consumption of higher doses of magnesium increases the possibility of side effects like diarrhea.

"Magnesium in higher doses tends to result in diarrhea," expressed Sethi.

When contemplating taking any supplement, including magnesium, comprehending the recommended doses is crucial.

Women require 310 to 320 milligrams of magnesium daily and men need 400 to 420 milligrams. It is advised to avoid exceeding these amounts. The dosage recommendations are different for pregnant women and lactating teenagers.

Generally speaking, it is prudent to consult with a healthcare provider before initiating any new medications, including dietary supplements.

Lewis suggested, "It's best to consult your physician before starting any new medication or supplement rather than doing it independently."

Two magnesium variations appear more likely to induce diarrhea than other types.

"Magnesium oxide functions as an osmotic laxative, drawing liquid into the colon and into the stool for those with constipation," explained Rabia De Latour, MD, a gastroenterologist at NYU Langone.

This form of magnesium is frequently used as a constipation remedy. Therefore, it is likely to result in diarrhea if taken by someone without constipation.

De Latour pointed out that it could bring about diarrhea through the same mechanism even in individuals with normal bowel movements.

Another common remedy for constipation—magnesium citrate—could also increase the risk of diarrhea.

Lewis explained, "Magnesium citrate is better absorbed and therefore can induce the effects of higher doses."

Magnesium glycinate, a specific form of magnesium, could help some people avoid diarrhea.

Sethi stated, "Magnesium glycinate is usually better tolerated as it merges magnesium with the amino acid glycine, making it gentler on the gastrointestinal tract and better absorbed by the body."

However, excessive intake of any kind of magnesium can lead to diarrhea.

Lewis warned, "Any type of magnesium, when taken in large amounts, can act as a laxative. Overconsumption can cause diarrhea."

Emphasizing this, Lewis encouraged people to stick to the recommended dosage.

If you think your magnesium supplements are triggering diarrhea and you'd prefer to avoid more supplement intake, there are several ways to increase your magnesium through your diet.

Dr. Lewis suggested that dietary magnesium might be a better option than supplements. She advised focusing on foods that are high in magnesium.

Reducing the dosage or trying magnesium glycinate can prevent diarrhea if you need to keep taking magnesium supplements. If neither of these solutions work, it’s best to consult a doctor.

If you're experiencing persistent diarrhea, it’s crucial to seek medical help immediately to prevent severe dehydration.

“Always talk to your healthcare professional for personalized advice,” Sethi said.