Magnesium Glycinate for Constipation: Effective Relief and Benefits

Magnesium Glycinate for Constipation: Effective Relief and Benefits

Magnesium glycinate is a form of magnesium that is easily absorbed by the body and has multiple health benefits. It is known for its ability to lower blood pressure, reduce the risk of stroke, and improve bone health. Additionally, it may help with anxiety, migraine headaches, and premenstrual syndrome (PMS) symptoms ("Healthline").

In cases of constipation, magnesium is a mineral that can provide relief because it draws water into the bowels and helps relax muscles. Different types of magnesium supplements are available, and magnesium citrate is commonly recommended for occasional constipation ("Womenshealthmag"). However, magnesium glycinate could also be an option, especially for those who need a gentle and easily absorbed form of magnesium.

Understanding Magnesium Glycinate and Its Role in Treating Constipation

The Science of Magnesium Glycinate

Magnesium glycinate is a form of magnesium that is considered gentle on the stomach and more easily absorbed by your body as it is combined with glycine, an amino acid. This makes it an ideal choice if you have a magnesium deficiency or are looking for a supplement to improve your overall magnesium intake.

The role of magnesium in the body is vast and essential. Some of its primary functions include managing blood pressure, nerve function, and muscle contractions. The body cannot produce magnesium on its own, so it needs to be obtained through dietary sources or supplements.

Why Magnesium Glycinate for Constipation?

Constipation can be an uncomfortable and common issue. Incorporating magnesium glycinate into your routine can help effectively alleviate the symptoms of constipation. This is because magnesium acts as a natural osmotic laxative, drawing water into the intestines and helping to soften your stools, making them easier to pass.

The benefits of magnesium glycinate as a treatment for constipation include:

  • Gentle on the stomach: Due to its chelated form, magnesium glycinate is less likely to cause stomach irritation compared to other magnesium supplements.
  • High absorption rate: As mentioned earlier, magnesium glycinate is more easily absorbed by the body, making it an ideal choice if you are looking to increase your magnesium levels quickly.
  • Sleep and stress relief: The combination of magnesium and glycine can have a positive effect on your quality of sleep and may even help reduce stress levels, both of which can contribute to alleviating constipation.

If you are considering using a magnesium supplement for constipation, choose a product that contains magnesium glycinate for better results. It's always best to consult your healthcare provider before starting any new supplement, especially if you have an existing medical condition or are taking other medications.

Health Benefits and Possible Side Effects

A bottle of magnesium glycinate surrounded by fruits and vegetables, with a glass of water nearby. A person appears relieved and relaxed after taking the supplement

Advantages of Magnesium Glycinate

Magnesium glycinate is a popular supplement known for its various health benefits. One of its advantages is its ability to relieve anxiety and promote better sleep. It also plays a crucial role in maintaining bone health and heart health. Magnesium glycinate is known to help with blood pressure regulation and diabetes management by aiding in blood sugar control.

Here are some of the benefits in a concise list:

  • Relieves anxiety
  • Promotes better sleep
  • Supports bone health
  • Contributes to heart health
  • Aids in blood pressure regulation
  • Helps manage diabetes

Potential Risks and Side Effects

While magnesium glycinate offers various health benefits, it is not without potential side effects. Some common side effects may include diarrhea, cramping, and digestive upset, particularly when taken in high doses1. It is essential to be cautious of your magnesium levels, as excessive amounts can lead to complications, such as irregular heartbeats and low blood pressure2.

Moreover, individuals with kidney issues should be cautious when using magnesium glycinate or any magnesium supplement. This is because high levels of magnesium may build up in the body and cause serious side effects in people with kidney disease.

In summary, here are some potential side effects and risks:

  • Diarrhea
  • Cramping
  • Digestive upset
  • Irregular heartbeats (when very high doses are taken)
  • Low blood pressure (when very high doses are taken)
  • Complications for those with kidney disease

If you experience any adverse effects while using magnesium glycinate, consult your healthcare provider to determine if this supplement is suitable for you and to ensure you are taking an appropriate dosage.


  1. Dr. Axe - Magnesium Glycinate Side Effects

  2. Healthline - Magnesium Glycinate

Dietary Sources and Supplementation

Foods Rich in Magnesium

Incorporating magnesium-rich foods in your diet is one way to address constipation. Some excellent sources of magnesium include:

  • Nuts: Almonds, cashews, and peanuts are great sources of magnesium.
  • Seeds: Chia, flax, and pumpkin seeds contain significant amounts of magnesium.
  • Beans: Kidney, black, and white beans are good options for magnesium intake.
  • Greens: Spinach and other dark leafy greens are also rich in magnesium.

Here's a simple table to show the amount of magnesium in some common food items:

Food Magnesium (mg)
Almonds (1 oz) 80 mg
Spinach (1/2 cup) 78 mg
Black beans (1/2 cup) 60 mg
Chia seeds (1 tbsp) 47 mg

Magnesium Glycinate Supplements

If magnesium-rich foods are not enough to address your constipation, you might consider magnesium glycinate supplements. These supplements can offer an enhanced benefit, as they combine magnesium with glycinate, a non-essential amino acid that's easier for your body to absorb.

When choosing a magnesium glycinate supplement, it's crucial to read the label carefully. Look for the recommended dosage and any potential side effects or drug interactions.

Dosage: The dosage for magnesium glycinate supplements varies depending on your age, gender, and health condition. It's essential to consult with your doctor or pharmacist before starting any supplement regimen.

Remember that it's always best to discuss your dietary needs and supplementation options with a healthcare professional. They can guide you on the optimal magnesium intake to address your constipation and provide you with any necessary adjustments.

Integrating Magnesium Glycinate into Your Health Regimen

A bottle of magnesium glycinate sits next to a glass of water on a clean, white countertop. The label prominently displays the benefits for constipation relief

Consulting with Healthcare Professionals

Before adding magnesium glycinate to your health regimen, it's crucial to consult with your healthcare professional, especially if you're dealing with constipation or other digestive issues. They can evaluate your current health condition, consider any medications you may be taking, and assess potential interactions between magnesium glycinate and other supplements.

It is important to mention any pre-existing conditions, such as diabetes or high blood pressure, as magnesium plays a role in controlling blood sugar and blood pressure levels1. Moreover, in case you're pregnant or planning to become pregnant, your healthcare professional can help determine a suitable magnesium intake for you and monitor any necessary adjustments throughout your pregnancy.

Monitoring Magnesium Intake and Health

There are different forms of magnesium supplements, including magnesium citrate and magnesium oxide2. However, magnesium glycinate is known for its higher bioavailability and lower likelihood of causing digestive distress. To ensure proper magnesium intake, follow the guidelines provided by the National Institutes of Health3:

  • Adults (19-30 years): Men - 400mg; Women - 310mg
  • Adults (31+ years): Men - 420mg; Women - 320mg
  • Children (9-18 years): 240-360mg depending on age and gender

Since magnesium glycinate is gentle on the stomach4, it can be incorporated into your health regimen without upsetting your digestive system. Keep track of your symptoms and discuss any changes with your healthcare professional. They can help adjust your magnesium intake to fit your specific needs.

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Frequently Asked Questions

What amount of magnesium glycinate is recommended for relieving constipation?

The recommended amount of magnesium glycinate for relieving constipation can vary depending on your individual needs and medical condition. It's always best to consult your healthcare provider for personalized advice on the appropriate dosage. GoodRx mentions that the dosage can vary depending on the type of magnesium you take.

Can magnesium glycinate effectively promote bowel movements?

Yes, magnesium glycinate can help promote bowel movements, especially when used in adequate amounts. It's important to note that results may vary from person to person. For the best results, it is recommended to consult with your healthcare provider for personalized guidance.

Are there any side effects associated with using magnesium glycinate for constipation?

While magnesium glycinate is generally safe, taking very high doses can lead to side effects. According to Healthline, some potential side effects may include diarrhea, abdominal cramping, and nausea. It is crucial to follow the recommended dosage instructions and consult your healthcare provider if you experience any side effects.

How does magnesium glycinate compare to other forms of magnesium in treating constipation?

Magnesium glycinate is believed to be more gentle on the stomach compared to other forms of magnesium, making it potentially more suitable for individuals with sensitive stomachs or gastrointestinal issues. However, different forms of magnesium may provide varying levels of constipation relief, so it's essential to consult with your healthcare provider to determine the best option for you.

What are the benefits of using magnesium glycinate beyond constipation relief?

Magnesium glycinate offers additional benefits beyond constipation relief, as it is essential for managing blood pressure and other bodily functions (Medical News Today). People with magnesium deficiency may particularly benefit from this supplement. Moreover, magnesium glycinate may be beneficial for individuals with conditions affecting magnesium levels, such as diabetes or inflammatory bowel disease.

Is magnesium glycinate combined with other supplements more effective for constipation relief?

Combining magnesium glycinate with other supplements may be more effective for constipation relief in some cases. However, it is essential to consult your healthcare provider before combining any supplements or medications, as they can provide personalized recommendations based on your individual needs and medical history.