What Type of Magnesium Won't Give You Diarrhea?

Many people report digestive upset, including diarrhea, when taking standard magnesium supplements. This frustrating side effect can be avoided by choosing a form of magnesium that is well-absorbed by the body and gentler on the digestive tract.

Quick Summary

Magnesium glycinate is a type of magnesium known for its high absorbability and gentle formula. Other well-tolerated options include magnesium malate and taurate, which are less likely to cause digestive issues than forms often used for their laxative properties like citrate and oxide.

Key Points

• Magnesium Glycinate is Best: This chelated form is highly bioavailable and gentle on the stomach, making it a suitable choice for avoiding diarrhea.

• Laxative Forms: Magnesium citrate and magnesium oxide are commonly used as laxatives and are likely to cause diarrhea.

• High Absorption is Key: Forms that are more efficiently absorbed by the body, such as chelated types, leave less unabsorbed magnesium in the gut to cause an osmotic laxative effect.

• Consider Other Gentle Forms: Magnesium malate (potentially for energy) and magnesium taurate (potentially for heart health) are also well-tolerated alternatives with a lower risk of digestive issues.

• Start Slowly: Regardless of the type, starting with a small amount and slowly increasing it helps your body adjust and minimizes potential side effects.

• Consult a Professional: People with existing health conditions, especially kidney issues, should always speak with a doctor before starting any new supplement.

Why Some Magnesium Supplements Cause Diarrhea

Poorly absorbed magnesium supplements remain in the intestine, attracting water. This osmotic effect softens stool and can lead to a laxative effect or diarrhea. Some magnesium forms are designed to cause this effect for treating constipation, while others are chelated to improve absorption and reduce digestive issues.

Magnesium Glycinate: The Gentle Champion

Magnesium glycinate is recommended for those wanting to avoid digestive upset. It is a chelated form, bound to glycine, which enhances absorption and is gentle on sensitive stomachs.

Other Forms That Are Gentle on the Gut

Other magnesium forms less likely to cause diarrhea include Magnesium Malate, Taurate, Orotate, and Lactate.

Magnesium Types to Avoid for Sensitive Stomachs

Forms commonly used as laxatives, such as Magnesium Citrate, Oxide, and Sulfate, are not ideal for increasing magnesium levels without causing diarrhea due to their lower absorption rates and strong osmotic effects.

Comparison of Gentle vs. Laxative Magnesium

A comparison of magnesium types and their digestive effects and goals is available on {Link: Verywell Health https://www.verywellhealth.com/can-magnesium-cause-diarrhea-8699461}.

Proper Supplementation

High amounts of any magnesium can cause diarrhea. Starting with a lower amount and taking supplements with food can help manage digestive issues.

Conclusion: Finding the Right Magnesium for You

Choosing the appropriate magnesium supplement depends on its effect on digestion. Forms like glycinate are recommended over laxative types like citrate and oxide for those prone to digestive upset. Always consult a healthcare professional for personalized advice. Resources like the National Institutes of Health provide information on magnesium bioavailability.

Frequently Asked Questions

Does magnesium glycinate have a laxative effect?

No, magnesium glycinate is not typically considered a laxative. It is a highly absorbable and gentle form of magnesium that is less likely to cause digestive side effects compared to other types, like citrate or oxide.

Is magnesium malate likely to cause diarrhea?

Magnesium malate is generally well-tolerated and has a less laxative effect than other forms. However, high amounts may still cause mild digestive discomfort in some individuals.

Which magnesium is often chosen for anxiety and sleep with fewer stomach issues?

Magnesium glycinate is often a preferred choice for anxiety and sleep support, as the attached amino acid glycine has calming properties. It is also known for being gentle on the stomach.

What is generally considered the maximum amount for supplemental magnesium to avoid side effects?

The Tolerable Upper Intake Level (UL) for supplemental magnesium in adults is generally considered to be 350 mg daily. Exceeding this amount can increase the risk of digestive side effects, including diarrhea.

Why does magnesium citrate often cause diarrhea?

Magnesium citrate is a highly bioavailable form that has a significant osmotic effect. It draws water into the intestines, which softens the stool and promotes a laxative effect.

Can taking magnesium with food help prevent digestive upset?

Yes, taking your magnesium supplement with a meal can help reduce the risk of digestive issues like stomach upset and diarrhea, as it can aid in a more gradual absorption.

Are there non-oral options for magnesium to avoid oral side effects?

Yes, magnesium chloride is available in topical forms like oils and lotions, which can be applied to the skin. This can be an alternative for those who experience oral digestive issues.