Does magnesium glycinate help you go poop?

October 27, 2025 •

2 min read

While many Americans don't get enough magnesium from their diets, not all supplemental forms are effective for constipation relief. Magnesium glycinate is primarily chosen for its high absorption and calming properties, making it a poor choice if you are specifically trying to go poop. Other forms, like magnesium citrate, are much better suited for this purpose.

Quick Summary

This article clarifies the role of magnesium glycinate concerning bowel regularity, distinguishing it from other magnesium supplements known for their laxative effects. The text examines how different forms of magnesium are absorbed and affect digestion, detailing why glycinate is not the ideal choice for treating constipation and outlining better alternatives.

Key Points

Low Laxative Effect: Magnesium glycinate is highly absorbed, leaving little unabsorbed mineral in the intestines to cause the osmotic effect that leads to bowel movements.
Best for Constipation are Other Forms: Magnesium citrate and magnesium oxide are much more effective osmotic laxatives for relieving constipation.
Gentle on the Stomach: Glycinate is known for being gentle on the digestive system and is less likely to cause diarrhea compared to other forms of magnesium.
Ideal for Calm and Sleep: Due to its binding with the amino acid glycine, magnesium glycinate is better suited for promoting relaxation, improving sleep quality, and reducing anxiety.
Hydration is Key: To get the most from any laxative magnesium, ensure you drink plenty of water to support the osmotic effect in your intestines.
Consult a Professional: Always talk to a healthcare provider before starting a new supplement, especially if you have kidney issues or take other medications.

Understanding the Laxative Effect of Magnesium

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including nerve function, muscle contraction, and blood pressure regulation. Magnesium salts have been used for centuries for their potent laxative properties. The primary mechanism is osmotic: unabsorbed magnesium draws water into the colon, which softens stool and increases its volume, stimulating intestinal contractions.

Why Different Magnesium Forms Have Different Effects

The impact of a magnesium supplement on bowel movements depends on its bioavailability, or how well the body absorbs it. Highly absorbed forms enter the bloodstream, leaving little unabsorbed magnesium in the intestines. Poorly absorbed forms leave more magnesium in the colon to exert a strong osmotic effect.

Does Magnesium Glycinate Help You Go Poop?

Magnesium glycinate is a highly bioavailable form, chelated with glycine. Due to its high absorption, very little reaches the colon unabsorbed. Therefore, magnesium glycinate has minimal laxative effect and is not effective for constipation. It is primarily used for calming effects, supporting sleep, anxiety, and muscle relaxation. It is often preferred by those with sensitive stomachs as it's less likely to cause digestive upset than other forms.

Better Magnesium Choices for Constipation

For constipation relief, other forms of magnesium are more effective due to lower absorption and stronger osmotic properties.

Magnesium Citrate: A popular and effective osmotic laxative for occasional constipation.
Magnesium Oxide: A poorly absorbed, powerful laxative often used for short-term relief.
Magnesium Hydroxide: Known as Milk of Magnesia, it's a potent liquid form due to poor absorption, not recommended for chronic use.

Magnesium Supplement Comparison

A detailed comparison of magnesium forms and their uses, laxative effects, absorption, gentleness on the stomach, and suitability for long-term use can be found {Link: Oshi Health website https://oshihealth.com/best-magnesium-for-constipation/}.

How to Choose the Right Magnesium for You

Choose magnesium based on your health goals. Glycinate is ideal for stress, sleep, or deficiency without laxative effects. For constipation relief, opt for citrate or oxide.

A lower dose of citrate or a multi-magnesium complex may offer gentler relief. Taking osmotic laxatives like citrate or oxide at night can result in morning bowel movements. Start with a low dose and increase gradually.

The Role of Other Factors in Bowel Regularity

Magnesium supplements support but don't replace healthy habits. Increase water intake when using magnesium for constipation. A fiber-rich diet and regular exercise also support digestive health.

Conclusion

Magnesium glycinate is not the best choice for constipation due to its high absorption and minimal laxative effect. Forms like magnesium citrate and oxide are more effective for drawing water into the intestines for relief. Consult a healthcare provider before starting supplements, especially with kidney disease. Choosing the right form helps support digestive health.

Reference to a study on the effect of dietary magnesium intake on chronic constipation

Frequently Asked Questions

For constipation relief, magnesium citrate and magnesium oxide are considered the most effective forms due to their poor absorption and strong osmotic effects. Glycinate is not the best choice for this purpose.

Yes, it is possible to combine magnesium glycinate and citrate, as they serve different purposes. Some people take glycinate for its calming effects and use citrate for occasional constipation relief.

The time it takes for magnesium to work varies by type and dosage, but osmotic laxatives like citrate or oxide can produce a bowel movement within 30 minutes to 6 hours. Glycinate's effects on bowel regularity are minimal and not immediate.

Magnesium glycinate is less likely to cause diarrhea compared to other forms because it is highly absorbed by the body. However, high doses of any magnesium can potentially cause loose stools.

For most people with normal kidney function, daily magnesium is safe. However, long-term use of potent laxative forms like oxide is not recommended. Daily use of gentler forms like citrate can be okay, but should be discussed with a doctor.

Side effects can include diarrhea, abdominal cramping, gas, and nausea. The risk of side effects, including dangerous hypermagnesemia, increases with higher doses and is a particular concern for those with impaired kidney function.

Many people take magnesium in the evening to promote a bowel movement the following morning. This is especially common for glycinate, which can have relaxing effects that support sleep.