The Best Types of Magnesium for a Healthy Digestion

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Supporting healthy digestion requires understanding which types of magnesium can be beneficial. While our Growing Up Prebiotics can help children achieve softer and more frequent bowel movements using high-quality prebiotics from chicory root fiber [8], combining these prebiotics with a magnesium supplement may provide additional support for regularity and constipation relief. Although we always encourage obtaining nutrients from whole food sources first, it can be challenging with picky eaters. Therefore, incorporating a magnesium supplement for constipation can be an effective strategy to help your child.

This article explores different types of magnesium, their unique benefits, and which varieties may support digestion and gut health.

Magnesium Citrate

Magnesium Citrate is often utilized for constipation relief [4]. Available in both powder and liquid forms, it acts as a laxative by drawing water into the intestines, which lubricates the stool. To ensure effectiveness, be sure to drink water with this supplement, as it helps move the stool along. It is typically recommended for short-term use for individuals aged 2 and older [1], although lower doses can be taken daily to promote regular bowel movements and maintain magnesium levels [6].

Magnesium Glycinate

Magnesium Glycinate is recognized for its ability to promote relaxation, enhance sleep quality, and relieve muscle tension. Unlike other forms of magnesium, it is the least likely to cause digestive discomfort in adults [7]. However, it may not be the most effective choice for relieving constipation due to its lack of laxative properties compared to Magnesium Citrate.

Magnesium Oxide

Magnesium Oxide is commonly used as a dietary supplement for its laxative effects, aiding in constipation relief. It works by drawing water into the intestines to facilitate stool movement. However, this form is not as readily absorbed by the body compared to other magnesium types [3]. Consequently, it may not be the best long-term solution for magnesium deficiency. Moreover, higher doses of magnesium oxide can lead to digestive issues such as bloating and diarrhea.

Research suggests that combining a probiotic, specifically lactobacillus, with magnesium oxide can effectively improve stool frequency in toddlers and children over six months who experience functional constipation [9].

Magnesium Carbonate

Magnesium Carbonate is a form that is easily absorbed and can effectively neutralize excess stomach acid. It is an option for those seeking relief from indigestion or acid reflux, as it acts similarly to an antacid [3].

Magnesium Taurate

If your goal is to support cardiovascular health and regulate blood pressure, Magnesium Taurate may be the most suitable choice [3]. However, it is important to note that it does not possess laxative properties. Consequently, if you specifically seek relief from constipation, this form may not be the best option.

How to Choose the Right Magnesium Supplement for Healthy Digestion

Your goals will dictate which type of magnesium is most suitable. Among the various forms, magnesium citrate and oxide are frequently utilized for constipation relief [1,2,3]. While magnesium can be taken at any time of day like our Growing Up Prebiotics, it's crucial to select a timing that aligns with your child's individual nutritional and health needs.

Is Magnesium Safe for Kids?

It's advisable to prioritize food sources of magnesium, but in suitable doses, magnesium supplements can also support your child's intake. The body absorbs only 30% to 40% of magnesium intake, with the remainder expelled via the kidneys or intestines [10]. It is critical to note that magnesium supplements should not exceed the upper limit unless a healthcare professional directs otherwise [10]. The established Upper Limit for Magnesium is as follows:

• Birth to 12 months: not established

• Children 1 – 3 years: 65 mg

• Children 4 – 8 years: 110 mg

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  Children 9 – 18 years: 350 mg

As reference, below are the average recommended dietary allowance (RDA) amounts of magnesium for infants and kids daily (in milligrams) by the National Institute of Health:

Life Stage

Recommended Amount

Birth to 6 months

30 mg

Infants 7-12 months

75 mg

Children 1-3 years

80 mg

Children 4-8 years

130 mg

Children 9-13 years

240 mg

As always, it is essential to consult with your pediatrician or healthcare provider before starting supplements for you or your children. For supplements, we recommend seeking options that have undergone third-party testing and avoid fillers such as artificial colors, talc, or titanium dioxide. Our Growing Up Prebiotics contain only two ingredients to promote stooling frequency [8] and are third-party tested for quality assurance.

Always consult a healthcare provider before giving magnesium supplements to your toddler or child to ensure they meet individual needs.

Summary

Magnesium citrate and oxide are commonly utilized for constipation relief, acting similarly to laxatives. Conversely, magnesium glycinate is well absorbed and causes minimal digestive discomfort. Additional magnesium options include carbonate and taurate, which offer specific benefits such as promoting brain and cardiovascular health.

For more information, please visit Magnesium Oxide Supplier.