Constipation and magnesium: Why are they related?


constipation and magnesium

Did you know that constipation and magnesium levels can be related?

If you have IBS-C, this is useful to know. According to the NIH office of dietary supplements, “magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body. These include protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation”.

Muscles and nerves are mobilised to push food through the digestive tract correctly. This is why constipation and magnesium can be closely related. Low magnesium could be slowing down this process and causing you typical IBS-C symptoms.

The average adult should be consuming around 420 mg for men and 320 mg for women. Many of us are consuming less. We can be losing magnesium through poor digestion. And this can be affecting our general health and how we feel in general.

Feeling constipated, tired, irritable or negative?

You may have already realised that stress and tension often aggravate IBS-C symptoms. When you are stressed, magnesium is lost from the body into your urine.

Maybe you are already having problems with digestion, thus reducing the amount you absorb.

If you then lose what you do take into your system, you could find yourself with the symptoms of low magnesium levels. These can include feeling tired, irritable, negative and above all constipated.

Constipation and magnesium and pregnancy

If you don’t have enough magnesium available for the growth of your baby, it can be taken from your bones, creating other long-term problems like osteoperosis.

If you are pregnant, ask your doctor for specific advice on the best way for you to increase magnesium intake.

What you can do to boost your magnesium levels:

Here are some general ways to boost your magnesium intake.

Do ask your doctor or nutritionist for advice concerning your specific state of health.

1) Eat more magnesium-rich foods (ideally low in Fodmaps)

You can improve your magnesium levels is by increasing the amounts you include in your diet. This way you will have a better chance of absorbing more into your body – even if your digestion is not optimum,

I have compiled this list of foods that are generally well tolerated by IBS sufferers to get you started. If you can tolerate avocado, that’s a good source of magnesium too. Prefer organic, fresh products without preservatives where possible. For more detailed information on serving sizes and levels of magnesium content, look here.

High in magnesium, low in FODMAPS - IBS

2) Have a Banana brew

This “banana brew” is naturally rich in magnesium. A French doctor, Michaël BREUS, prescribes this brew to his patients.

For some people, the fibre in bananas constipates them further. However, a large part of the magnesium is found in the skin of the banana. So it makes sense to use the skins instead.

banana brew for IBS-C

For 2 servings:

First, take an organic banana. Leave the skin on it and wash it well.

Cut off the two ends, and cut the banana in two, still with the skin on.

Then put it in a saucepan with about 3 cups (750ml) of boiling water. Leave to cook for about 45 minutes (the banana goes brown).

Finally, take the banana out, and drink the liquid.

You can add some cinnamon and cane sugar or stevia to taste. It is worth noting that cinnamon gives a great taste, but also is known for its anti-inflammatory properties that can provide some relief for indigestion, flatulence, heartburn, nausea and stomach cramps.

You can drink this as necessary, every day if you need to until you feel improvement. If you have IBS-C and magnesium deficiency you may find it takes several days before you see results.

You can, of course, also eat the banana too if you want to!

This recipe and photo are reproduced with the kind permission of Marie Kelenn  (

3) Take a magnesium supplement

I always prefer natural remedies. However, another option is to take an over-the-counter magnesium supplement. On IBS forums many IBS-C sufferers find magnesium citrate very effective. I must say that I have not used this solution myself.

Magnesium citrate may not be recommended if you have specific medical conditions or if you take medication. So do ask your doctor and/or Chemist for advice.

4) A relaxing way to deal with constipation and magnesiumepson salt for IBS-C

What a relaxing way to deal with constipation and magnesium! Taking a bath with Espom Salt.

The advantage of Epsom Salt is that you don’t have to digest the magnesium. It is made up of magnesium sulfate. So you can sprinkle some into a bath and absorb the magnesium through your skin (topically).

If you can, take a relaxing bath once a week. Just pour in 2 cups to the running water.To get full benefits, you should stay in the bath at least 15-20 minutes.

Where can I buy Epsom Salt?

You can usually buy medical grade Epsom salt from your Chemist. I buy the UK brand Westlab Epsom Salt online, supplied by Blue Herbs. I’m personally very satisfied with the product and their service.