now magnesium citrate for constipation

[Nerissa]

hi I’ve just purchased these to try for my constipation. Has anyone tried theirs wondering about dosage. Says serving size 2 capsules magnesium in elemental 400mg from 2,660mg magnesium citrate

Thanks

[xjrs]

Magnesium Oxide is better than magnesium citrate for constipation.

I used to take these for a regular bowel movement when having to be low fibre:

myvitamins.com/vitamins/mag...

- unfortunately out of stock at the moment.

I used to start around 800mg at bed time on an empty stomach, then increment by 100mg (1 pill) each night until I got a response the next morning or the morning after. Most of it goes straight to your bowels where it draws in water to bulk out stools.

This worked well when I was low fibre, but when I started to introduce fibre it became more unpredictable (either not working well enough or too well), so I had to give it up.

[Nerissa in reply to xjrs]

thank you I’m just hoping something works every day so I don’t get bunged up 😂

[xjrs in reply to Nerissa]

Have you tried dietary measures? I can provide some advice on that if you want?

[Nerissa in reply to xjrs]

just trying to eat more fibre but that doesn’t seem to work. Would love some advice thanks

[xjrs in reply to Nerissa]

Here's some things I've found useful for me:

To improve constipation in the short term you can try ground flaxseed on your breakfast, starting at 1 teaspoon and increasing at 1 teaspoon every 2-3 days - you'll need to consume extra water with it.

These foods are also high fibre:

8-9 Prunes

2 tablespoon chia seeds (soaked for 10-15 mins in milk or non dairy milk with cereal or water)

Shredded wheat (or if GF: Nutribrex)

60g Quinoa

Wholewheat bread

75g Whole grain pastas (if GF: Buckwheat)

2 Hard pears

5 Dried apricots

90g Raspberries

1 orange (contain a natural laxative)

2 kiwi.

I find that I need to have 1 orange or 2 kiwi a day and then another high fibre fruit later in the day to help with BMs. Introduce new foods and any fibre increases slowly, starting with one new thing at a time, waiting for 2-3 days for a response. You may not need to consume as much fibre as I do.

For breakfast I make a porridge of 4 tablespoon of oat bran and 4 tablespoon all bran (wheat bran), 2.5 small cups of water and microwave for 10 mins. I then mix in 2 tablespoon of chia seeds and 1 tablespoon ground flaxseed and leave to stand for 15-20 mins since the chia seeds need to form a gel. On top of that I place 8 prunes and eat. The best thing to do is to start with normal oats in similar quantities and, if needed, replace one of the tablespoons of oats with oat bran for a couple of days, carrying on doing this every couple of days until you get to 4 tablespoon of oat bran and 4 tablespoon of oats. Then start replacing with wheat bran in the same manner. You can then add the other ingredients one at a time. You might find you do not need the complete 'recipe' to have a BM. All these individual components are down to tolerance e.g. you may not tolerate wheat (see later about Alflorex), so it is best to keep a food diary (I do this on a spreadsheet) recording symptoms for up to 2-3 days after each change.

I also take 30 drops of ginger extract before bedtime to aid motility. You may need to work up the dose to say 7 drop increments each night.

Exercise can help with BMs. The government recommends 150 mins of moderate exercise (e.g. walking as if you are late for an appointment) or 75 of intense exercise (e.g. jogging) per week. I also have a bit of a walk around straight after breakfast to get things moving.

You need to ensure that you are drinking enough fluids (2 litres of fluid per day).

There is some good advice about constipation here:

theibsnetwork.org/constipat...

theibsnetwork.org/constipat...

There are also medications that help IBS-C (constipation dominant IBS). I suffer from IBS-C and have been prescribed Linaclotide for it. I also take Alflorex probiotic which has made me more tolerant to taking in the extra fibre I need for a BM.

Failing dietary measures, you can try Optifibre, which needs to be worked up to a dose according to instructions. You may not need the full dose - watch out for gas and increment to a level that is acceptable for you.

Some people are more prone to constipation due to their intestinal anatomy. Through colonoscopies I have been told that I have a long loopy (redundant) colon. This means that food takes longer to pass through and in the mean time the intestines have more time to suck out water from the stool, drying them out and causing constipation. I have found that I need to consume much more fibre than other people to have regular BMs.

I have also found useful having most of my food at meal times, leaving 4-5 hours of not eating between meals, eating my fruit snack before a meal. This means that your digestive system has time to process each meal. It also allows something called the MMC (migrating motor complex) to run which sweeps food waste from your small intestine into your large intestine. This only happens when you have an empty stomach. When people snack regularly, it prevents the MMC from working properly. I also find the larger meals help to push things along better than drip feeding through snacking.

[Nerissa in reply to xjrs]

thank you so much. It’s so kind of you to message all this information. I will definitely try it.

[Nothing_but_books in reply to Nerissa]

xjrs left out dried mission figs. Start by having 2 or 3 a day, then gradually increase how many you're having until they help. It's important anytime you increase fiber that you drink lots of water. Keep track somehow. If it's hard to get yourself to drink, add a little fruit to flavor the water.

[Viviennet in reply to xjrs]

Hi xjrs - following this thread and interested to read you believe mag oxide is better at helping with constipation than citrate, as I'd always been led to believe the opposite. Please could you say more, or direct me to some information? Thanks

[xjrs in reply to Viviennet]

Hi Viviennet, Magnesium Oxide is less absorbable than Magnesium Citrate. This means that more of the Magnesium Oxide will reach the bowels than with Magnesium Citrate. The more that reaches the bowels, the more water will be drawn in (since it is an osmotic laxative), increasing its effectiveness as an osmotic laxative.

[Viviennet in reply to xjrs]

Thank you - makes sense 😍

[Moggiedee]

I've been taking these tablets for about 18 months & while not a 100% solution it definitely has helped me. I take 2 tablets just before bedtime as well as 1 thiamine tablet ( you need because evidently magnesium depletes the thiamine in your body) Ask Dr Google!

[Nerissa in reply to Moggiedee]

oh that’s good anything that helps is great. I will research the thiamine thank you

[MDipp in reply to Moggiedee]

what brand do you take? Can you post picture?

[Moggiedee in reply to MDipp]

The ones I take are Solgar google.com/search?q=solgar+...

[Gardenlover2020]

Hi Narissa ,

I take Now Magnesium caps , they are a mixture of different magnesium. I started off with 1200 mg but have reduced a little to 1000 mg or 2 1/2 capsules . Dr Seibecker recommends 1000 mg of magnesium for chronic constipation & we can’t argue with her 😂

If you don’t find that the magnesium citrate work effectively you could always try these instead , good luck

[Nerissa in reply to Gardenlover2020]

thank you I will try taking more tonight then

[Gardenlover2020 in reply to Nerissa]

let us know how you get on , it’s trial & error isn’t it , we’re all different , but there is a lot on YouTube about constipation from Dr Siebecker, I’ve found it really helpful . If you don’t have any joy with magnesium on it’s own you could always try a prokinetic as well

[Nerissa in reply to Gardenlover2020]

thank you I will.

[Luisa22]

I haven't taken Magnesium citrate (as I have mostly the 'D' version of IBS) but my usual rule of thumb with anything like this is "start low and go slow". So it might be a question of trying out what dosage doesn't work, what does the trick for regularity, and what dosage causes more dramatic effects. I use that method on anything I take, though my usual are herbals, vitamins etc and supplements rather than any drugs.

But if you think you need a 'drain unblocker effect' then a higher dose should do that. I hope it helps you. Constipation is horrible!

[Nerissa in reply to Luisa22]

I know what you mean always had Ibs d that was much easier to deal with. Thanks for your reply

[AmeliaRa]

hi - I tried it in powder form. It didn’t really help constipation . I think liquid form is better. What I have just found is Laxido - total game change. Highly recommend it. I think lactulose can also be good too. These methods help the gut improve the water absorption. I try and drink 3-4 litres of water plus other fluids a day too. Good luck

[Nerissa in reply to AmeliaRa]

thank you the magnesium doesn’t seem to work for me so I will try what you suggested. I did take lactulose and it worked a bit but just get so much wind and stomach cramps with it 😢

[AmeliaRa]

hi Nerissa - I hope Laxido can help you. It has been helping me in the short term, but I feel like it’s not fixing the root of the problem.

[Nerissa in reply to AmeliaRa]

I know that is how I feel just want to find a daily cure thanks for your reply

[winfong]

An interesting article:

huffpost.com/entry/magnesiu...

[Nerissa in reply to winfong]

thanks, i will have a look now