From the Guidelines
Taking 500mg of magnesium daily can alleviate constipation and is a recommended first-line option for individuals with chronic idiopathic constipation, as it creates an osmotic gradient that leads to net secretion of water and electrolytes in the GI tract. This is based on the latest evidence from the American Gastroenterological Association-American College of Gastroenterology clinical practice guideline 1. The benefits of magnesium supplementation include:
- Alleviating constipation-related symptoms by creating an osmotic gradient in the GI tract 1
- Potential benefits for muscle and nerve function, blood pressure regulation, and heart rhythm maintenance
- Possible improvement in sleep quality and reduction in insomnia symptoms
- Potential management of blood sugar levels, particularly beneficial for those with insulin resistance or type 2 diabetes
- Possible reduction in anxiety and stress symptoms
It is essential to note that the 500mg dose is generally safe for most adults, but it's best to split it into two 250mg doses taken with meals to improve absorption and reduce potential digestive side effects like diarrhea 1. Additionally, individuals with kidney disease should consult a healthcare provider before supplementing with magnesium due to the risk of hypermagnesemia 1. Common forms of magnesium include magnesium citrate, glycinate, and oxide, with citrate and glycinate typically being better absorbed.
From the Research
Benefits of Magnesium Supplementation
The benefits of taking 500mg of Magnesium are numerous, including:
- Maintaining normal cellular and organ function 2
- Involved in many enzymatic reactions, as a cofactor to adenosine triphosphatases, critical in energy-requiring metabolic processes, as well as protein synthesis and anaerobic phosphorylation 3
- Reducing muscle soreness, improving performance, recovery and inducing a protective effect on muscle damage in physically active individuals 4
- Preventing hypomagnesemia, which can cause a wide variety of clinical presentations, including neuromuscular irritability, cardiac arrhythmias, and increased sensitivity to digoxin 3
Magnesium Deficiency
Magnesium deficiency can be caused by various disorders of the gastrointestinal tract, conditions affecting Mg renal handling, or cellular redistribution of Mg 3.
- Gastrointestinal causes include protein-calorie malnutrition, intravenous administration of Mg-free fluids and total parenteral nutrition, chronic watery diarrhea and steatorrhea, short bowel syndrome, bowel fistula, continuous nasogastric suctioning, and primary familial Mg malabsorption 3
- Renal causes include Bartter's and Gitelman's syndrome, post obstructive diuresis, post acute tubular necrosis, renal transplantation, and interstitial nephropathy 3
- Many therapeutic agents cause renal Mg wasting and subsequent deficiency, including loop and thiazide diuretics, aminoglycosides, cisplatin, pentamidine, and foscarnet 3
Recommended Intake
The recommended intake of magnesium for physically active individuals is 10-20% higher than sedentary people, to be taken in capsules and 2 hours before training 4.