A Single Ingredient to Combat Bone Pain, Diabetes, Anxiety, Depression, and Constipation

4. Constipation and Digestive Issues

Magnesium relaxes digestive tract muscles and draws water into the intestines, acting as a natural laxative.

• Recommended form: Magnesium oxide or citrate

• Dosage: 400–500 mg at night as needed (start low)

• Caution: Do not use long-term without medical guidance

• Food tips: Drink water and eat fiber-rich foods like oats, prunes, and vegetables.

How to Know if You Are Magnesium Deficient

Common symptoms include:

• Muscle cramps or spasms

• Chronic fatigue or low energy

• Headaches or migraines

• Insomnia

• Tingling or numbness

• Mood swings or anxiety

• Irregular heartbeat

A simple blood test can confirm magnesium deficiency if several of these symptoms are present.

Precautions and Final Tips

• Always consult a healthcare provider before starting supplements—especially if you have kidney issues or take medications.

• Chelated forms (citrate, glycinate, threonate) are better absorbed by the body.

• Prioritize magnesium-rich whole foods like leafy greens, seeds, nuts, and legumes in your daily meals.