The best magnesium for constipation is generally considered to be magnesium citrate. It is well-absorbed, acts as an osmotic laxative by drawing water into the intestines, softening stool and making bowel movements easier. Magnesium citrate is commonly recommended for constipation relief and is effective both for occasional and short-term use.
Other forms used for constipation include magnesium oxide, which is less easily absorbed but effective as a laxative and often recommended for severe constipation. Magnesium hydroxide (Milk of Magnesia) is also a popular laxative form. Magnesium glycinate is better absorbed and gentle on the stomach but less potent as a laxative. Magnesium sulfate (Epsom salts) can also be used as a laxative.
Summary of magnesium types for constipation:
Type| Laxative Effectiveness| Absorption| Notes
---|---|---|---
Magnesium Citrate| High (osmotic laxative)| Good| Popular, fast-acting
Magnesium Oxide| Moderate to High| Lower| Inexpensive, useful for severe cases
Magnesium Hydroxide| High (Milk of Magnesia)| Moderate| Also an antacid
Magnesium Glycinate| Low| High| Gentle on digestion, less laxative
Magnesium Sulfate| Moderate| Variable| Used as bath salts or laxative
It's important to follow dosage instructions and to stay hydrated when using magnesium for constipation, as it pulls water into the intestines.
In conclusion, magnesium citrate is the best overall choice for treating constipation, with magnesium oxide and magnesium hydroxide as practical alternatives. Magnesium glycinate is less effective for constipation but good for supplementation and digestion support.
