You likely already know that magnesium is an important mineral and you may also know that magnesium can help you poop.

But did you know… This essential mineral, often hailed as the “miracle worker,” not only influences muscle and nerve function but also holds the key to a thriving digestive system?

Let’s explore some of the more common forms of magnesium and what they can do for your gut health and overall wellness.

Magnesium Citrate

• Benefits: This super common form of magnesium known for its excellent bioavailability boasts excellent absorption rates, making it an ideal choice for addressing magnesium deficiency.  
• Impact on Gut Health: Studies indicate that magnesium citrate can effectively alleviate constipation by drawing water into the intestines, promoting bowel movements, and fostering regularity.  Too much though and you’ll be spending some extra time in the bathroom.  

Magnesium Oxide

• Benefits: While magnesium oxide is more economical, its bioavailability is comparatively lower than other forms.  So, it costs less and does less.  However, studies show it does provide relief from constipation.
• Impact on Gut Health: Despite its reduced absorption rate, magnesium oxide exhibits laxative properties, making it a viable option for relieving constipation and supporting gut health. It is a more abrupt form of magnesium, and upset stomach and diarrhea are not uncommon with this one.

Magnesium Glycinate

• Benefits: Magnesium glycinate offers high absorbability and excellent tolerability, meaning there will be no running for the bathroom with this form of magnesium.  This one is my go-to for happy sleep and a great poop the next morning.  It generally quiets the mind so you can snooze without making endless to-do lists.  Most people tolerate about 400 mg in supplement form.  Get it here.
• Impact on Gut Health: Although research specific to gut health is limited, the gentle nature of magnesium glycinate suggests potential benefits for digestive function and overall gut well-being.

Magnesium L-threonate

• Benefits: Magnesium L-threonate stands out for its ability to penetrate the blood-brain barrier, supporting cognitive function.  Who doesn’t want a better brain?
• Impact on Gut Health: While direct evidence is scarce, cognitive improvements indirectly contribute to gut-brain axis harmony, potentially influencing digestive health positively.

Magnesium Chloride

• Benefits: Magnesium chloride finds its niche in topical applications, such as magnesium oil or bath salts, renowned for skin absorption.
• Impact on Gut Health: Although not ingested orally, magnesium chloride’s relaxation-inducing properties indirectly benefit gut health by alleviating stress, a known trigger for digestive issues.  

Magnesium Malate

• Benefits: Magnesium malate plays a role in the production of adenosine triphosphate (ATP), the body’s primary energy source, supports muscle function, and aids in detox and liver health.
• Impact on Gut Health: Magnesium malate’s role in muscle function helps promote relaxation in the gastrointestinal tract, aiding in smoother digestion and more regular poops.  

Magnesium Sulfate

• Benefits: Magnesium sulfate, also known as Epsom salt, is renowned for its detoxifying properties and ability to draw toxins from the body.  Epsom salt baths are a popular remedy for sore muscles, as magnesium sulfate helps relax muscles and alleviate tension.  
• Impact on Gut Health: By aiding in the removal of toxins from the body, magnesium sulfate indirectly supports gut health by reducing the burden on the digestive system.  Lower stress levels contribute to improved gut function and may alleviate symptoms of stress-related digestive disorders like irritable bowel syndrome (IBS).  This is one of my recommendations for patients that struggle with detox based on an elevated beta-glucuronidase measurement on their gut test.

And also… there are a bunch of other forms of magnesium out there, including magnesium taurate, magnesium orotate, magnesium phosphate, magnesium carbonate, and magnesium aspartate.  These are less common in supplement form.

Magnesium–Gut Connection

Regardless of which form of magnesium you choose, general gut health benefits of magnesium include:

1. Muscle Function Regulation: Magnesium plays a pivotal role in regulating smooth muscle contractions within the digestive tract, promoting regular bowel movements and preventing constipation.

2. Enzymatic Support: Many digestive enzymes rely on magnesium for activation, facilitating efficient nutrient breakdown and absorption.

3. Microbiome Harmony: Emerging research suggests that magnesium may influence the composition and diversity of the gut microbiota, essential for optimal digestion and immune function.

4. Inflammation Moderation: Magnesium’s anti-inflammatory properties hold promise for mitigating gut inflammation, addressing conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

5. Stress Alleviation: By modulating the body’s stress response, magnesium promotes relaxation, reducing the impact of stress on gut function and minimizing associated symptoms.

Foods Rich in Magnesium

Although it is hard for most people to get sufficient magnesium from food, it can be done with a well-planned diet.  The RDA for magnesium is 400 mg per day, but remember that is the amount that the RDA is the amount that is “adequate to meet the known nutrient needs of practically all healthy persons”.  This does not mean the optimal amount needed.  Some of the more common sources are:

Nuts and Seeds:

• Almonds: rich in magnesium, with about 80 mg per ounce (28 grams).
• Pumpkin Seeds: an excellent source of magnesium, providing about 150 mg per ounce.
• Cashews: contain a good amount of magnesium, providing approximately 80 mg per ounce.

Leafy Greens:

• Spinach: high in magnesium, offering around 160 mg per cooked cup (180 grams).
• Swiss Chard: another leafy green packed with magnesium, offering approximately 150 mg per cooked cup (175 grams).
• Kale: contains a good amount of magnesium, providing about 20 mg per cup (67 grams) raw.

Whole Grains:

• Quinoa: a whole grain that’s a good source of magnesium, offering approximately 120 mg per cooked cup (185 grams).
• Brown Rice: contains magnesium, providing around 80 mg per cooked cup (195 grams).
• Oats: another whole grain rich in magnesium, offering about 60 mg per cooked cup (234 grams). Minimize oats if you’re killing off H. pylori.

Legumes:

• Black Beans: a good source of magnesium, providing about 120 mg per cooked cup (172 grams).
• Chickpeas: contain magnesium, offering approximately 80 mg per cooked cup (164 grams).
• Lentils: rich in magnesium, providing around 70 mg per cooked cup (198 grams).

Seafood:

• Salmon: a good source of magnesium, offering about 50 mg per 3-ounce (85-gram) serving.
• Mackerel: contains magnesium, providing approximately 25 mg per 3-ounce (85-gram) serving.
• Halibut: another seafood option that contains magnesium, offering around 30 mg per 3-ounce (85-gram) serving.

Dairy:

• Yogurt: can be a good source of magnesium, with around 20 mg per 6-ounce (170-gram) serving.
• Milk: contains some magnesium, offering approximately 25 mg per 1-cup (240-milliliter) serving.
• Cheese: Certain types of cheese contain magnesium, with amounts varying depending on the variety.  Choose cheddar, parmesan, mozzarella, gruyere, and Swiss for the biggest magnesium jolt.

Magnesium plays an important role in more than 300 enzymatic reactions… it really is a miracle worker!  It provides a variety of health benefits ranging from supporting muscle relaxation to supporting heart health to converting food into cellular energy.   If you’re not eating enough magnesium-containing foods, you may benefit from a supplement.

Think your gut symptoms are related to more than just lack of sufficient magnesium?  

It’s super easy to test… no more guessing!  Contact EverVital Nutrition and let’s figure it out!