Magnesium for Constipation
Evidence-Based Natural Remedy Guide
Effectiveness
Type
supplement
Sources
1 cited
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How Magnesium Helps with Constipation
Magnesium citrate acts as an osmotic laxative, drawing water into the intestines to soften stool and stimulate bowel movements. It is one of the most reliable natural remedies for constipation.
🔬 What the Research Says
A 2021 review in Nutrients confirmed magnesium supplementation effectively improves stool frequency and consistency in constipation, with magnesium citrate being the most effective form for bowel relief.
[1] Magnesium and constipation: a systematic review — Nutrients (2021)
📋 How to Use
Take magnesium citrate supplement with a full glass of water, preferably in the evening. Effects typically occur within 6-12 hours.
💊 Recommended Dosage
200-400mg magnesium citrate before bed. Start low and increase as needed.
⚠️ Side Effects & Cautions
May cause cramping or diarrhea at high doses. Not recommended for people with kidney disease.
🛒 Where to Buy Magnesium
Natural Vitality CALM Magnesium
★★★★★ 4.7 · $15-25
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📚 Sources
- Magnesium and constipation: a systematic review — Nutrients (2021)
Last reviewed: February 2026 · Medical disclaimer applies
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