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Feeling backed up? Don't let constipation cramp your style. We explore how magnesium citrate can help restore your natural rhythm and keep things running smoothly.
Summary
1What is magnesium citrate?
Magnesium is a mineral that supports our bodies in many functions, including turning food into energy, developing healthy bones and…
2Is magnesium citrate good for constipation?
Magnesium citrate is an ‘osmotic laxative’. This means it works by helping your bowels relax while drawing more water into your intestines…
3Alternative ways to relieve constipation
There are many diet and lifestyle changes you can try to prevent and treat constipation before trying a laxative…
Although it’s very common to experience constipation from time to time, that doesn’t make it any less uncomfortable or painful.1 Magnesium citrate is an over-the-counter laxative that can help relieve short-term constipation.2
“Some forms of magnesium known to be less bioavailable can help your gut health,” says Madalena Vieira Costa, our in-house nutritionist.
“Magnesium citrate can be very useful for treating specific conditions, such as constipation.”
In this article, we’ll tell you everything you need to know about how magnesium citrate works, how to take it safely and what side effects and risk factors you should be aware of when deciding if this popular remedy is right for you.
What is magnesium citrate?
Magnesium is a mineral that supports our bodies in many functions, including turning food into energy, developing healthy bones and maintaining normal muscle and nerve function.3 It’s naturally found in many foods like spinach, nuts, seeds, wholemeal bread and fortified breakfast cereals.3
There are many different forms of magnesium, each with different uses and benefits.4,5
Magnesium citrate is a combination of magnesium and citric acid that’s commonly used as a laxative. It’s available in tablet, powder or liquid solution form, so you can choose what works best for you.2
Is magnesium citrate good for constipation?
Magnesium citrate is an ‘osmotic laxative’. This means it works by helping your bowels relax while drawing more water into your intestines. This water softens and bulks your stool, which supports easier bowel movements.6,7
The laxative effects of magnesium citrate can be strong. The NHS recommends that you begin with milder options to treat constipation, such as stool softeners and bulk-forming laxatives, before trying magnesium citrate.8
How to safely take magnesium citrate for constipation
The correct magnesium citrate dosage varies based on your needs, age and response to treatment. Our range of magnesium citrate supplements has detailed dosage guidance so you can make sure you’re taking the right dose for your needs.
Following the correct magnesium dosage is essential, as taking too much magnesium from dietary supplements can cause mild to serious side effects.3,9 Only take magnesium citrate temporarily and if you experience any unwanted side effects, speak with your doctor.
When taking magnesium citrate or any other laxatives, it’s recommended to drink a full glass of water to avoid dehydration.8
How long does magnesium citrate take to help with constipation?
Depending on your dosage, you should experience a bowel movement between 30 minutes and 6 hours after taking magnesium citrate.2
Magnesium citrate has a strong effect, so we recommend staying close to home – or a bathroom – while waiting for it to work.
What are the potential side effects of taking magnesium citrate?
Magnesium citrate is believed to be safe for most people, but there are some considerations you should be aware of before trying this over-the-counter treatment.
Like other osmotic laxatives, potential side effects of magnesium citrate may include:8,10
- bloating
- nausea
- vomiting
- diarrhoea
Most side effects should be mild. If you experience severe symptoms or don’t have a bowel movement more than six hours after taking magnesium citrate, speak to your healthcare provider, as this may be a sign of an underlying issue.2
Is magnesium citrate suitable for everyone?
Although magnesium citrate is available without a prescription, it might not be the most suitable choice for everyone.
Speak to a healthcare professional before taking magnesium citrate for the first time and if you’re:
- having symptoms of stomach pain, nausea or vomiting
- experiencing changed bowel movements that have lasted more than two weeks
- on a magnesium or sodium-restricted diet
- taking other medications3,4
- a person with kidney disease11
- pregnant, trying to become pregnant or breastfeeding10,12
If you’re taking other medications, it’s essential to speak to your healthcare professional before taking magnesium citrate supplements. Taking magnesium citrate at the same time as some prescription medications may lead to possible interactions, including an increased risk of side effects of either magnesium citrate or the prescription drug.3,4
Alternative ways to relieve constipation
Given the uncomfortable effects of constipation, it can be tempting to seek immediate relief from a laxative.
However, there are many diet and lifestyle changes you can try to prevent and treat constipation before trying a laxative.
“Although magnesium can help reduce gut inflammation due to its anti-inflammatory properties, if you’re looking to improve gut health I would opt for probiotics instead,” Madalena explains.
Some healthy strategies for becoming more regular and avoiding constipation include:1,6,7,13
- eating a healthy diet that includes plenty of fresh fruit and vegetables
- drinking plenty of water and other fluids
- avoiding alcohol
- increasing your daily fibre intake
- increasing your physical activity
The final say
Magnesium is an essential mineral that plays a vital role in many of our body’s processes, from metabolism to healthy bone, muscle and nerve function. Magnesium citrate is one form of this supplement that can help with occasional constipation.
Magnesium citrate is a natural and powerful laxative that can take effect within 30 minutes to 6 hours. However, taking too much magnesium from supplements can cause side effects, and you should consult with a healthcare professional before taking it.
When used according to medical advice and in the correct dosage, magnesium citrate is generally a safe and effective method of relieving short-term constipation for most people.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- NHS. Constipation [Internet]. [2023; cited 20 May 2024]. Available from: https://www.nhs.uk/conditions/constipation/.
- Medline Plus. Magnesium citrate: MedlinePlus drug information [Internet]. [2024; cited 20 May 2024]. Available from: https://medlineplus.gov/druginfo/meds/a619019.html.
- National Institutes of Health Office of Dietary Supplements. Magnesium [Internet]. [2016; cited 20 May 2024]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
- Allen MJ, et al. Magnesium [Internet]. StatPearls Publishing; 2019. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519036/.
- Schwalfenberg GK, et al. The importance of magnesium in clinical healthcare. Scientifica (Cairo). 2017;2017:4179326. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.
- Liu LWC. Chronic constipation: current treatment options. Canadian Journal of Gastroenterology [Internet]. 2011;25 Suppl B:22B–28B. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3206558/.
- Włodarczyk J, et al. Current overview on clinical management of chronic constipation. Journal of Clinical Medicine. 2021;10(8):1738. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8073140/.
- NHS. Overview - Laxatives [Internet]. [2022] [cited 20 May 2024]. Available from: https://www.nhs.uk/conditions/laxatives/.
- Ajib FA, et al. Magnesium toxicity. In StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024. Available from: https://www.ncbi.nlm.nih.gov/books/NBK554593/.
- Bashir A, et al. Laxatives. PubMedIn StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 20242. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537246/.
- Cha RR, et al. Constipation Research Group of Korean Society of Neurogastroenterology and Motility. Constipation in patients with chronic kidney disease. Journal of Neurogastroenterology and Motility. 2023;29(4):428–435. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10577456/.
- Siegel JD, et al. Medical treatment of constipation. Clinics in Colon and Rectal Surgery. 2005;18(2):76–80. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2780140/.
- Trottier M, Erebara A, Bozzo P. Treating constipation during pregnancy. Canadian family physician Medecin de famille canadien [Internet]. 2012;58(8):836–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418980/
- Araújo MM, et al. Probiotics, prebiotics, and synbiotics in chronic constipation: outstanding aspects to be considered for the current evidence. Frontiers in Nutrition. 2022;9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9773270/.
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