Insulin is a hormone that helps control blood sugar levels by signaling your cells to take in sugar from your blood. Studies have shown that magnesium supplements may help regulate blood sugar by managing insulin action ( 22). High blood sugar levels can increase magnesium loss through urine, causing low magnesium levels in your blood. People with diabetes may be more likely to have low magnesium levels ( 20, 21). For best results, always follow standard dosage recommendations on the label. Magnesium citrate and magnesium hydroxide are common magnesium compounds used to treat constipation. The standard dose for magnesium citrate is 240 milliliters (mL) per day, which can be mixed with water and taken orally. Magnesium citrate is another magnesium supplement used to treat constipation, which helps draw water into the intestine to improve the consistency of stool ( 17). Always follow the dosage instructions.Įxceeding the recommended intake could cause watery diarrhea or electrolyte imbalances ( 16).ĭue to its laxative effect, milk of magnesia is generally used to treat acute constipation and not usually recommended for chronic cases. The recommended dose depends on the product. Magnesium hydroxide, or milk of magnesia, works as a laxative by pulling water into your intestines, which helps soften your stool and ease its passage ( 12). Magnesium oxide and magnesium hydroxide are two magnesium compounds commonly used to promote bowel movements ( 15). Whether you are dealing with acute or chronic constipation, it can be uncomfortable. It’s important to consider the absorption rate of supplements before making a purchase. Many types of magnesium supplements are available. Magnesium glycinate has been shown to have a relatively good absorption rate with less of a laxative effect.Īccording to some older research, this is likely because it’s absorbed in a different area of your intestine compared with many other forms of magnesium supplements ( 14). Magnesium aspartate is another common magnesium supplement that is highly absorbable by the body ( 4, 13). Magnesium hydroxide, also known as milk of magnesia, is commonly used as a laxative to treat constipation and in some antacids to treat heartburn ( 2, 12). It’s also available as an oil that can be applied topically, but further studies are needed to fully understand how well magnesium in this form is absorbed through the skin ( 11). Like magnesium gluconate and citrate, magnesium chloride has been observed to be well absorbed by the body ( 2). Magnesium citrate is found in pill form and commonly used as a saline laxative before a colonoscopy or major surgery. Magnesium citrate is absorbed relatively well by the body and has high solubility in water, meaning it mixes well with liquid ( 9, 10). In magnesium citrate, magnesium in salt form is combined with citric acid. Studies have found that magnesium oxide is essentially insoluble in water, making absorption rates low ( 9). Magnesium oxide has the highest amount of elemental, or actual, magnesium per weight. In one older animal study, it was shown to have the highest absorption rate among other types of magnesium supplements ( 8). Magnesium gluconate comes from the magnesium salt of gluconic acid. Here are brief descriptions of the most common magnesium supplements. The most important thing to consider before deciding on a supplement is its absorption rate, or how well the supplement is absorbed by your body. Many forms of magnesium supplements are available.
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