What form of magnesium is best for managing muscle fatigue and constipation?

From the Guidelines

Magnesium oxide is the most recommended form of magnesium for managing constipation, and it may also be beneficial for muscle fatigue, as it has been shown to increase the number of complete spontaneous bowel movements per week and improve quality-of-life scores, as seen in studies such as 1 and 1. When considering the management of muscle fatigue and constipation, it's essential to look at the most recent and highest quality evidence.

• The American Gastroenterological Association-American College of Gastroenterology clinical practice guideline recommends the use of magnesium oxide over management without magnesium oxide for adults with chronic idiopathic constipation, as stated in 1.
• A typical dose of magnesium oxide for constipation is 500 mg to 1 g per day, although the dose used in trials was 1.5 g per day, as noted in 1.
• Magnesium oxide works by creating an osmotic gradient in the GI tract, leading to net secretion of water and electrolytes, which can exert a beneficial effect on constipation-related symptoms, as explained in 1.
• For muscle fatigue, magnesium plays a crucial role in muscle contraction and relaxation, helping to prevent cramps and fatigue, although the specific form of magnesium and dose for this purpose are not well-established in the provided evidence.
• It's crucial to consider the potential risks, such as hypermagnesemia, particularly in individuals with significant renal impairment, and to avoid use in those with a creatinine clearance of <20 mg/dL, as warned in 1.
• The combination of efficacy, tolerability, availability of OTC, and low cost make magnesium oxide an attractive first-line option for individuals with constipation, as discussed in 1.

From the FDA Drug Label

PURPOSE Magnesium is a vital mineral essential for energy production, enzyme activity, nerve and muscle function, cardiovascular health, and bone maintenance. ACTIVE INGREDIENT Magnesium Glycinate: ~93.75% The best form of magnesium for managing muscle fatigue and constipation is not explicitly stated in the provided drug labels. However, based on the available information, magnesium glycinate may be a suitable option for muscle fatigue due to its role in nerve and muscle function and energy production 2. For constipation, magnesium citrate is often used as a laxative, but there is no direct information in the provided labels to support its use for this purpose 3.

• Magnesium glycinate may help with muscle fatigue.
• Magnesium citrate may be considered for constipation, but the provided labels do not directly support this use.

From the Research

Forms of Magnesium for Muscle Fatigue and Constipation

• Magnesium oxide has been widely used as a laxative for many years and has been shown to be effective in treating constipation 4.
• Magnesium supplementation has been found to reduce muscle soreness and improve performance in athletes 5.
• There is no specific study that compares the effectiveness of different forms of magnesium for muscle fatigue and constipation.
• However, magnesium oxide is a commonly used form of magnesium for constipation, and magnesium supplementation in general has been shown to be effective in reducing muscle soreness.

Mechanisms of Magnesium in Reducing Muscle Fatigue

• Muscle fatigue can be caused by many different mechanisms, ranging from the accumulation of metabolites within muscle fibres to the generation of an inadequate motor command in the motor cortex 6.
• Magnesium supplementation may help to reduce muscle fatigue by reducing the accumulation of metabolites and improving muscle function 5.
• The development of muscle fatigue is typically quantified as a decline in the maximal force or power capacity of muscle, which means that submaximal contractions can be sustained after the onset of muscle fatigue 6.

Dietary Approaches for Constipation

• A diet rich in fiber and water is often recommended for the management of constipation 7.
• Mineral water, especially if rich in magnesium and/or bicarbonate, may also be useful in treating constipation 7.
• Magnesium oxide has been shown to be a useful tool in treating constipation, and its use should take into account the most appropriate dose, serum concentration, drug-drug interactions, and potential side effects 4.