Strong evidencemineral
Magnesium Citrate for Irregular Digestion
Magnesium citrate acts as an osmotic laxative, drawing water into the large intestine to soften stool and stimulate peristalsis. The citrate anion directly activates smooth muscle contraction, making this form specifically effective for constipation-type bowel irregularity.
How strong is the research?
Strong evidence
Based on a randomised controlled trial (RCT) — the gold standard for establishing cause and effect.
Research source
Oral Magnesium Oxide Therapy in Patients with Functional Constipation · 2019How much to take
500–2000 mg
For constipation-dominant IBS: 1000–2000 mg with water. For daily regularity: 500 mg morning dose. Avoid evening dosing — bowel stimulation during sleep is disruptive. Not recommended if diarrhea-dominant.