Heart and Gut Health Magnesium is just as important for your heart muscle and the peristaltic movement that moves food along your gut as it gets digested. If you are low in Mg, your bowels become sluggish, you become constipated and you may even get painful stomach cramps.
Magnesium malate
Research suggests that magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your magnesium levels ( 14 ). Some people report that it's gentler on your system and may have less of a laxative effect than other types.
Thus, dietary Mg supplementation increases bacteria involved in intestinal health and metabolic homeostasis, and reduces bacteria involved in inflammation and associated with human diseases, such as IBD.
Too much magnesium from foods isn't a concern for healthy adults. However, the same can't be said for supplements. High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea.
Magnesium chloride
A combination of magnesium and chloride, this form of magnesium is water soluble making it more easily absorbed in your gut for increased bioavailability. This is a great choice for anyone with underlying gut dysfunction like leaky gut syndrome that can inhibit the absorption rate of nutrients.
Magnesium helps to increase the amount of water in the intestines, which can help with bowel movements. It may be used as a laxative due to these properties, or as a supplement for magnesium deficiency.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
In fact, one study found that magnesium deficiency can alter the bacteria colonies in the gut.
One magnesium pill of 350 mg per day of magnesium supplement is felt safe for healthy adults. Some individuals see better bowel movements with 200-500 mg of Magnesium gluconate, oxide or citrate in the morning and evening. The dose for magnesium is individual, so begin low and increase the dosage as needed.
Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.
Magnesium deficiency is a condition in which the amount of magnesium in the blood is lower than normal. The medical name of this condition is hypomagnesemia.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Magnesium begins to take effect after one week of consistent supplementation.
Magnesium oxide cleanses small intestines and colon. It has been used for over a century in naturopathic medicine as a safe natural laxative to cleanse the entire digestive tract with oxygen - It is gentle and non-habit forming.
L-Glutamine
This amino acid plays a key role when it comes to maintaining the health of your gut lining. L-Glutamine is one of the best gut repair supplements out there, as it can help repair the right junctions between cells in the gut lining- which is important for those who suffer from leaky gut syndrome.
Eating a plant-based diet that includes fermented foods and fiber from colorful fruits and vegetables, having healthy sleep habits and managing stress levels are other ways to support a healthy gut. If you want to adopt a healthier lifestyle, start easy with small diet changes and build from there.