Does magnesium help constipation?
Yes — magnesium citrate at 300–600 mg of elemental magnesium per day reliably relieves chronic constipation by drawing water into the bowel and increasing motility. It is one of the safest long-term options for older adults.
Last updated 27 June 2026
Why magnesium works for constipation
Citrate and hydroxide forms pull water into the colon (osmotic effect) and stimulate gentle motility. Unlike stimulant laxatives, they do not cause dependence.
Dose to find your sweet spot
Start at 200 mg elemental citrate with dinner. Increase by 100 mg every 2–3 days until you have one soft, easy bowel movement per day. Most people land between 300 and 500 mg.
Frequently asked
- Is it safe daily?
- Yes for citrate at typical doses. Avoid daily magnesium oxide long-term; better as occasional rescue.
- Will I get diarrhoea?
- If yes, reduce dose by 100 mg — you have passed your personal threshold.
Educational content — not medical advice. Health claims comply with EU Regulation 1924/2006 and the Union Register of authorised claims (Regulation 432/2012). Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. Always consult your GP or pharmacist before changing supplements, particularly if you take prescription medication or have kidney disease.