4. Magnesium for constipation and better digestion
Magnesium acts as a natural osmotic laxative: it draws water into the intestines, softening stools and stimulating defecation. It also relaxes intestinal muscles and aids digestion.
• Ideal form: Magnesium citrate or magnesium oxide – effective against constipation.
• Recommended dose: 400 to 500 mg before bedtime, as needed. Start with a lower dose and adjust according to your tolerance.
Tip: Drink plenty of water and eat foods rich in fiber – prunes, oats, leafy greens – for a stronger effect.
Caution: Avoid prolonged use of magnesium laxatives without medical advice.
How to know if you have a magnesium deficiency
Common signs:
• muscle cramps or spasms
• fatigue or lack of energy
• frequent migraines or headaches
• trouble sleeping
• numbness or tingling
• anxiety or sudden mood swings
• irregular heartbeat
If several symptoms are present, a simple blood test can confirm the deficiency.
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