The popular supplement known as “Calm” is a powdered drink mix that, when dissolved in water, becomes magnesium citrate. Magnesium is an important mineral that plays a role in many bodily functions, including muscle and nerve function. This formulation is frequently sought out as a gentle, over-the-counter remedy for occasional constipation. This article explores how magnesium citrate works to provide relief and offers practical guidance for its safe and effective use.
Understanding Magnesium Citrate
Magnesium citrate is a compound formed by combining magnesium with citric acid, which is naturally found in citrus fruits. This results in a highly bioavailable form of magnesium, meaning the body can readily absorb and utilize it. However, for the purpose of laxation, a portion of the magnesium is not absorbed, remaining in the digestive tract.
Other forms of magnesium, such as magnesium oxide or magnesium glycinate, have different absorption rates and are often used for different purposes. Magnesium oxide is less absorbed and can function as a laxative, while magnesium glycinate is highly absorbed and typically used to correct a deficiency or for calming properties. Magnesium citrate offers moderate absorption useful for both supplementation and digestive support.
How Magnesium Relieves Constipation
Magnesium citrate functions as an osmotic laxative, which is its primary mechanism for relieving occasional constipation. As the magnesium ions travel through the intestines, the unabsorbed magnesium attracts and pulls water from surrounding tissues into the bowel lumen.
This influx of water into the colon serves two purposes. First, it increases the total water content of the stool, softening it and increasing its bulk. Softer, bulkier stool is easier for the body to pass, preventing the straining often associated with difficult bowel movements.
The second mechanism involves the relaxation of intestinal muscles, which helps facilitate movement. Magnesium is a natural muscle relaxant, and its presence helps relax the smooth muscle tissue in the walls of the intestines. This relaxation aids in peristalsis, which is the wave-like muscular contraction that moves waste material through the digestive tract. The combination of softer stool and improved muscle movement leads to effective relief.
Practical Dosage and Timing
For managing occasional constipation, a typical adult starting dosage of magnesium citrate is often in the range of 200 to 400 milligrams of elemental magnesium. It is recommended to begin with the lowest possible dose and gradually increase it until the desired effect is achieved. Following the specific instructions on the product label or consulting a healthcare provider for personalized guidance is the best approach.
Magnesium citrate is commonly taken before bed, as it often produces a bowel movement within 30 minutes to six hours. Taking it in the evening allows the laxative effect to occur overnight or in the morning. When using a powder like Calm, it must be fully dissolved in a glass of water, which contributes to the necessary fluid intake for the osmotic process to work effectively.
When to Exercise Caution
While generally safe for occasional use, magnesium citrate can cause side effects, most commonly loose stools, diarrhea, and abdominal cramping. These effects often signal that the dosage is too high, and reducing the amount taken can help alleviate the discomfort. Staying well-hydrated is important to counteract the water-drawing effects of the laxative and prevent dehydration.
Individuals with pre-existing health conditions should use caution before starting magnesium citrate. People with kidney impairment are at a higher risk of developing hypermagnesemia, an unsafe buildup of magnesium in the blood. Magnesium can also interact with certain medications, including some antibiotics and bisphosphonates, by reducing their absorption. If constipation is chronic or persists after a week of use, consult a physician to rule out a more serious underlying condition.