Magnesium has become the star supplement for constipation. Science is clear about how it works

Constipation is undoubtedly one of those silent problems that many people carry inside with a lot of suffering due to the symptoms it generates, such as abdominal distention. And in search of different remedies to be able to go to the bathroom regularly, magnesium It has positioned itself as one of the star supplements, whether in the form of pills, powders or even mineral waters. And here the question is clear: does it really work?

The engine of the intestine. We know that magnesium acts in our digestive system fundamentally as an osmotic laxative. This means that, by not being completely absorbed in the intestine, it attracts water from the walls into the intestinal lumen. And in the end, this extra hydration softens the stool and increases its volume, which in turn stimulates colon movements that facilitate evacuation. Something very similar to what happens when you consume fiber.

The use of magnesium. The most compelling evidence about its proper functioning comes from Japan, where magnesium oxide is a historically used first-line treatment for this problem. Here the science wanted to put it to the test in a group of adult patients with functional chronic constipation, and the results showed that magnesium oxide not only significantly improved stool frequency, but also stool shape and colonic transit time.

The most revealing data is the overall response rate, since 70.6% of those treated with magnesium oxide saw their periods of constipation reduced compared to 25% of the control group. But beyond this, patients reported an improvement in their quality of life, demonstrating that magnesium goes beyond simple punctual symptomatic relief.

Natural prevention. It is not always necessary to resort to supplementation in pills, since intake through food also plays a fundamental preventive role. Analysis of the NHANES database in American adults reveals a clear correlation: increased consumption in the diet Magnesium is associated with a lower prevalence of being constipated, which is an effect that is very marked in men.

This is also adds the power of mineralized waters rich in magnesium and sulfate that have been seen to have a real therapeutic impact. The data suggests that a dose of 20 mmol per day is sufficient to increase the number of bowel movements and improve the consistency of the stool from the second week of consumption, making these waters a very important dietary tool that should always be present in cases of constipation.

The pediatric dilemma. In the case of children, everything changes, and it forces us to be very careful because what may be good for an adult does not have to be transferred to the little ones. And, although science suggests that at a physiological level, frequency and consistency are improved and abdominal pain is reduced, it has an important problem: taste. Here studies suggest that a good part of children can reject magnesium oxide orally.

Likewise, in the pediatric field it is always better to avoid supplementation and consult a specialist in order to receive the best possible treatment and under strict control by doctors.

Your fine print. Magnesium is a priori natural, but this is not synonymous with ‘harmless’. The B side of magnesium supplementation lies in the possibility of having an excess of magnesium in the blood in cases where it is thought that the more, the better.

An excess of magnesium in the blood due to self-medication can directly affect the kidneys, which are ultimately responsible for filtering and excreting this excess, so those people who already have an underlying kidney problem should be very careful about overdoing it with this ‘natural’ remedy.

In Xataka | There are people obsessed with consuming magnesium as a supplement when the best way is to put it in your diet