5 Ways Magnesium Helps You with Bloating
The macro mineral I’m unpacking today is needed for more than 300 different processes in the human body. Unfortunately, up to 34% of adult Canadians are not getting enough of it! If you cross the border, the stats are even higher, with more than 75% of Americans being deficient.
This mineral is needed for a healthy heart and nervous system, and it is deeply understated in its role for managing symptoms like bloating and constipation because of its action on the digestive system.
What is it?
Magnesium.
Magnesium often takes the backstage in conversations about gut health, but if you are someone who struggles with gas, bloating, indigestion, constipation (pretty much any gut issue!), you’ll want to pay attention as I dive into the gut-magnesium connection.
5 reasons your gut needs magnesium
While magnesium might not be the first nutrient that comes to mind when thinking about gut health, it holds a key position in nurturing a balanced digestive system. Here are five compelling reasons why getting enough magnesium is a game-changer for minimizing bloat and constipation:
1. Smooth Muscle Relaxation
Magnesium is a natural relaxant, and its role in muscle relaxation is crucial for gut health. The digestive tract is lined with muscles that propel food along its journey. When these muscles are tense, digestion can become sluggish, leading to bloating and constipation. Adequate magnesium levels help these muscles relax, promoting smoother digestion and reducing the chances of bloating.
2. Stomach Acid Activation
Contrary to popular belief, stomach acid is essential for optimal digestion. Inadequate stomach acid results in difficulty digesting food, especially protein. Low stomach acid often results in symptoms of gas, bloating, and even constipation. Magnesium plays a pivotal role in promoting the production of stomach acid. Without it, you may not have enough. By ensuring adequate magnesium intake, you're helping to optimize your stomach acid levels and reducing embarrassing and uncomfortable symptoms like gas, bloating, and indigestion.
3. Fueling Bile Production
Bile is produced by the liver and stored in the gallbladder. Magnesium is needed to make bile. Bile plays a critical role in breaking down fats so they can be absorbed in the body. It also allows for absorption of essential vitamins and minerals. Without sufficient bile, undigested fats can result in uncomfortable (and smelly!) intestinal gas, bloating, and constipation. A proper flow of bile promotes digestion and also helps prevent bloating.
4. Stress Reduction
Stress and gut health are intimately linked, as anyone with butterflies in their stomach before a big presentation can relate. Magnesium acts as a natural stress-reliever, calming the nervous system and reducing the production of stress hormones like cortisol. By creating a more relaxed internal environment, magnesium helps to prevent stress-induced digestive disturbances that can exacerbate bloating and constipation.
5. A Strong Defense
One study found that a diet deficient in magnesium led to fewer good bacteria in your gut called Bifidobacterium. It also found that the proteins (called tight junctions) that normally prevent bad stuff from leaking out of your gut and into circulation become less active. This can potentially allow unwanted substances, like undigested food particles, to pass through leading to food reactions. If that's not enough, low magnesium levels also correlate with higher levels of inflammatory markers. Inflammation in the gut is a certain recipe for symptoms like bloating and other gut issues.
How to tell if you have low magnesium
While there aren’t really any tests you can order to check magnesium levels, you can look for signs of deficiency that are based on how we know magnesium works in the body.
Here are some signs that you may not be getting enough magnesium in your diet:
Constipation
Bloating
Nausea
Chocolate cravings
Muscle weakness
Restless legs
Startle easily
Insomnia
Repeated tapping of hands or feet
High blood pressure
Magnesium-Rich Foods
When boosting magnesium, I always suggest a food-first approach. It’s cheaper, and it’s easier for your body to absorb! Try incorporating more of these magnesium-rich foods into your diet to improve your daily intake.
· Leafy greens: Spinach, kale, and Swiss chard are brimming with magnesium and also offer a wealth of other nutrients.
· Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds provide a satisfying crunch and a magnesium boost.
· Whole grains: Quinoa, brown rice, and oats are not only fiber-rich but also excellent sources of magnesium.
· Legumes: Beans, lentils, and chickpeas bring both protein and magnesium to the table.
· Dark chocolate: A little indulgence can be healthy too – dark chocolate is a surprisingly good source of magnesium.
Navigating Magnesium Supplements
While aiming for a well-balanced diet is ideal, most people will find that some level of supplementation is necessary for optimal health. Because of modern agriculture, many soils are depleted of magnesium. So, even though spinach is magnesium-rich in theory, you’ll find that the spinach of today does not match up to the magnesium content of spinach from 50 years ago.
To help mitigate this, purchase organic, locally grown produce wherever possible, as this produce is more nutrient-rich. Magnesium is also lost through cooking and processing. Consider lightly steaming or sauteing rather than boiling or canning.
Navigating the world of magnesium supplements can be confusing because there are so many forms to choose from!
How do you know which one is the best for you? Here is a quick run-down on the different kinds of magnesium and what they do in your body.
Magnesium Citrate: Ideal for constipation relief due to its ability to draw water into the intestines. This softens stools and promotes bowel movements.
Magnesium Glycinate: Known for its gentle nature, it's a great option for those seeking relaxation benefits without the laxative effect.
Magnesium L-Threonate: Unique for its ability to cross the blood-brain barrier, it supports brain health and stress reduction.
Magnesium Oxide: Commonly used as a laxative, it can be helpful for acute constipation but might not be suitable for long-term use.
The role magnesium plays to improve bloating cannot be overstated. From its impact on muscle relaxation and digestive regularity to its anti-inflammatory properties, magnesium stands as a key element in promoting gut health and overall well-being. By addressing low magnesium levels, you can unlock a path towards less bloating and better digestion.
Addressing nutrient deficiencies is just one piece of the bloating puzzle. If you're ready to find relief from bloating faster and with results that last, I invite you to book a free Gut Health Strategy Session with me.
On this free 30-minute phone call, we’ll review your current diet and lifestyle approaches, uncover hidden challenges that are sabotaging your success, and discover the steps you need to take to finally ditch the bloat for good. Don’t let bloating hold you back – click here to book your free call now!
