I’ve been addressing constipation issues a lot recently, due to the fact that they seem epidemic in our country! And constipated people are very commonly magnesium deficient.
It’s been really great to interact with the people on the Skinny Gut Facebook group – and whenever someone seems stuck in terms of weight loss, my first question is always – are you eliminating? If the answer is no, then shortly thereafter comes the inevitable magnesium discussion.
Simply, magnesium is critical for an amazing number of processes in your body – heart function probably topping the list. According to the World Health Organization, low levels have been implicated in hypertension, coronary heart disease, type 2 diabetes, and metabolic syndrome. Besides those serious conditions, Dr. Dean who wrote the excellent book The Magnesium Miracle cites heart palpitations, leg and muscle cramps, migraines, insomnia and fatigue are associated symptoms. Do I have your attention?
Since magnesium is so important to simply living, it’s easy to see why our bodies will use whatever is available as soon as it can be absorbed into our circulation, and many times, magnesium doesn’t make its way to the colon to assist in elimination if needed.
In times past, we were able to get most of our magnesium from our foods, but farming and food production practices have disturbed the mineral content of the soil. Couple that with increased toxins that our bodies need added magnesium to process daily, we find ourselves at a magnesium deficit. So you are aware, high magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate, and more. Bone broths are also a great source of magnesium (make sure they come from a clean animal source though – free range, hormone free or organic). Keep in mind, to get the magnesium (and other nutrients) from foods you eat, you need a relatively balanced digestive system that’s able to properly breakdown and then absorb the nutrients.
Since magnesium is responsible for so many basic health processes, it would be logical to assume that it might be a go-to product to suggest to anyone in a doctor’s office presenting with the symptoms I mentioned. It’s cheap too. Maybe that’s the reason that medical doctors don’t know about it! No profit for pharmaceutical companies there!
Magnesium citrate and magnesium oxide are the two forms that are most commonly used to increase bowel movements. Magnesium oxide is the least absorbable form – meaning that it doesn’t get into your body easily. That’s why it can make its way to the colon to help with stubborn constipation issues. It won’t be absorbed in the upper intestine.
Keep in mind that if you’re taking magnesium oxide, you really aren’t improving your magnesium level overall. It’s not unusual to take different forms in various products to effectively help your body repair and resume normal function.
The worst side effect you will have with magnesium supplementation will possibly be a watery stool. Many of us who have dealt with stubborn constipation issues don’t see that as a bad temporary issue. Magnesium will not harm you, and you can increase your dosage, and then taper off when your bowel begins to eliminate regularly and normally. Don’t be frightened of a bit of experimentation with increasing dosages.
Wouldn’t it be a wonderful thing if inexpensive and easy magnesium supplementation could truly make a difference in our daily health and vitality? I honestly think it can.
What have been your experiences with magnesium? I’d love to hear.