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Magnesium Supplement Benefits For Digestion, Sleep, and More

By October 27, 2020June 26th, 2023No Comments

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Magnesium is one of those miraculous minerals that are 100% natural but has recently found renewed relevancy in cutting-edge medical supplements. Let’s take a look at precisely what magnesium is and the benefits it can have for the human body.

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What is Magnesium?

Magnesium is a mineral mainly occurring in foods like spinach and nuts. It is vitally important in hundreds of body processes, but you only need to consume a fraction of a gram each day to reap the full benefits. In fact, men are only supposed to consume a MAXIMUM of 420mg per day and women 320mg per day. Of course, the ideal amount differs from person to person, and you should check with a doctor if you’re going to start taking it.

Modern scientists have found out how to extract the magnesium from foods and distill it into a white powder. They can then use the powder in supplements, which can take the form of gel capsules or chewable pills. The capsules make it easier and more convenient to consume magnesium at the recommended dosage.


Does Magnesium Make You Poop?

Yes! Magnesium’s constipation counter activity is one of the main reasons people take it. Magnesium supplements are actually more effective (and less harmful) than some bulk laxatives because they work in two different ways.

Firstly, it works as an osmotic. That is, it pulls additional water into the intestines. Not only does this lubricate the entire tract so waste can move through it more quickly, but it also adds to the size of the stool, causing it to be pushed out more easily.

The second of magnesium’s constipation prevention powers is its ability to relax the intestinal wall muscles. This can lead to some embarrassing moments if you’re not near a toilet, but it will also make passing stool easier.

Note that only some kinds of magnesium supplements act as high-powered laxatives.


Other Benefits of Magnesium

black woman smiling with hands on face

Treating constipation is far from the only medical benefit of magnesium. Having enough magnesium in your system also has a host of other health benefits, such as:

  • Treating Insomnia
  • Lowering Blood Pressure
  • Helping with Indigestion
  • Moderating Blood Sugar Levels
  • Easing Nerves
  • Promoting Heart Health
  • Improving Mood
  • Relieving Cramps
  • Improving Cognitive Function


The benefits you derive from your magnesium (constipation related or otherwise) are determined by the type you choose. We’ll go over a few below.

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What Kinds of Magnesium Supplements are Available?

Four of the most popular magnesium supplements are:


Magnesium Oxide

A mixture of magnesium and oxygen that acts as an excellent laxative. It’s potent but doesn’t get absorbed into the intestinal lining like some magnesium forms, so the laxative only stays in the system for a short time.


Magnesium Citrate

This is another magnesium supplement meant primarily to fight constipation. It combines citric acid instead of oxygen with the magnesium, making it a bit easier for the body to absorb and, for that reason, more long-lasting.


Magnesium Threonate

This type doesn’t act as much of a laxative at all, instead of helping you to fall into restful REM sleep when your head hits the pillow. It may even help with memory and information processing.


Magnesium Glycinate

This is probably the longest-lasting and most passive form of magnesium supplement. It’s very gentle on the stomach, which means the chances for resulting indigestion are next to nothing. Instead, it’s used for calming applications like migraine reduction, mood improvement, or sound sleep.


Natural Sources of Magnesium

It takes a bit more work to meet your recommended daily dose of magnesium naturally. Still, it’s the healthiest way to do it because the body takes better to minerals when they’re mixed with other natural compounds.

To consume magnesium naturally, seek out foods like:

  • Dark green leafy vegetables such as spinach, broccoli, or kale
  • Nuts including peanuts and almonds
  • “Mushy” fruits like bananas and avocados
  • Black chocolate
  • Beans including black beans, kidney beans, and edamame
  • Soy milk and tofu


Checking your magnesium intake without a blood test is tough, so familiarize yourself with the magnesium content of foods before eating them to make sure you’re getting enough. This table from Medical News Today has magnesium content for some of the most common magnesium-rich foods:

Per serving
Percentage of the daily value
Almonds (1 ounces or oz) 80 mg 20%
Spinach (half a cup) 78 mg 20%
Roasted cashews (1 oz) 74 mg 19%
Oil roasted peanuts (one-quarter cup) 63 mg 16%
Soy milk (1 cup) 61 mg 15%
Cooked black beans (half a cup) 60 mg 15%
Cooked edamame beans (half a cup) 50 mg 13%
Peanut butter (2 tablespoons) 49 mg 12%
Whole wheat bread (2 slices) 46 mg 12%
Avocado (1 cup) 44 mg 11%
Potato with skin (3.5 oz) 43 mg 11%
Cooked brown rice (half a cup) 42 mg 11%
Low fat yogurt (8 oz) 42 mg 11%
Fortified breakfast cereals 40 mg 10%
Oatmeal, instant, 1 packet 36 mg 9%
Canned kidney beans (half a cup) 35 mg 9%
Banana (1 medium) 32 mg 8%


With just a small change to your diet or a few supplements taken once a day, you can give yourself a whole new lease on life.


Call us today at 352-209-4249 and give your body a chance to see what it’s like to have all the magnesium it needs! we can help you find the magnesium supplement — or other lifestyle adjustment — that’s perfect for you!

Do you have any experience with magnesium supplements or questions about their proper use? make yourself heard in the comments section below.​


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