‘I’m an MD, and Here’s Why You Should Boost Your Magnesium Intake for Better Gut Health’
“Magnesium is super critical for our overall health,” says Wendie Trubow, MD, MBA, a board-certified OB/GYN and functional doctor with a focus on women’s health and gut health, author, and co-host of the Five Journeys podcast. “There are thousands of chemical reactions happening in our bodies every day that require magnesium. Deficiency in this mineral can present in ways that people really notice, such as headaches, anxiety, PMS, constipation, and more.”
Dr. Trubow explains that magnesium can do wonders for improving gut health, as the citrate form of the mineral pulls water into the digestive tract and causes the muscles to contract in a process called peristalsis. This process is essential for allowing the body to properly digest and absorb the nutrients from food while eliminating waste and clearing out unwelcome bacteria in a timely manner.
If peristalsis is impaired, one may experience irregular digestion, a buildup of unwanted bacteria, malabsorption of nutrients, and even reduced immune capacity, as 70 percent of our immune system lies in our guts. Dr. Trubow says it’s important to prioritize magnesium in order to keep this process in tip-top shape, but we have to work harder than ever before to meet the recommended dietary allowance (RDA) of 310-320 mg—and even more if you are pregnant.
“There are thousands of chemical reactions happening in our bodies every day that require magnesium. Deficiency in this mineral can present in ways that people really notice, such as headaches, anxiety, PMS, constipation, and more.”
“Processing and boiling magnesium-containing foods cause their magnesium content to be lower,” says Trubow. “Additionally, individuals who don't consume enough plant foods and/or fish or those who have various illnesses, such as crohn's, diabetes, or celiac, may have issues with absorption and thus have a lower intake.”
In addition to boosting your intake of whole foods that are rich in magnesium—such as leafy greens, nuts and seeds, whole grains, avocado, and certain types of fish—Dr. Trubow recommends talking to a healthcare professional about whether or not a magnesium supplement might be a good option for you. "Those who are specifically looking to boost their gut health should ask about a magnesium supplement in citrate form. This form of magnesium can be especially beneficial for those struggling with constipation, irregularity, and even more severe conditions, such as SIBO," Dr. Trubow says. "But keep in mind that it’s important to start supplementing slowly, as some people will not tolerate this form and may experience diarrhea."
The good news is, Dr. Trubow says there are other forms of magnesium if this is the case for you. “People can use different forms of magnesium to get the results they are looking for by switching from citrate to taurate or glycinate,” she says. Glycinate may be especially appealing as this form of magnesium is also tied to increased sleep quality and duration.
Considering 75 percent of Americans are deficient in this gut-boosting mineral, it may be worth adding magnesium to your morning or nightly routine to ensure you’re getting enough, along with ensuring magnesium-rich foods are on your weekly grocery lists. Additionally, you may want to consider watching your alcohol intake, as drinking can lead to the loss and malabsorption of magnesium, as well as interfere with gut health.
When shopping for the right magnesium supplement, be it in citrate or another form, it’s important to seek out brands that have undergone third-party tested, aren’t loaded with questionable fillers. And again, be sure to have the support of your go-to healthcare provider to ensure you’re getting the most bang for your buck in terms of quality, efficiency, and absorption.
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