Table of ContentsView AllTable of ContentsCan It Cause Diarrhea?Types That May Cause ItTypes That May Not Cause ItSigns of Too MuchHow Much Is Needed?Foods High in MagnesiumSupplements that Help Absorb ItManaging & Preventing Diarrhea
Table of ContentsView All
View All
Table of Contents
Can It Cause Diarrhea?
Types That May Cause It
Types That May Not Cause It
Signs of Too Much
How Much Is Needed?
Foods High in Magnesium
Supplements that Help Absorb It
Managing & Preventing Diarrhea
Magnesium is an essential mineral required for numerous reactions in your body, including blood sugar and blood pressure control, nerve and muscle function, and energy production.
Magnesium supplements fill the gap between average intake and the amount your body needs. However, magnesium can cause diarrhea. High doses of magnesium draw water into the gut, causing diarrhea or more than three loose or liquid bowel movements per day.
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Magnesium and Diarrhea
You may be wondering, canmagnesiumcausediarrhea? The answer is yes. The following explains how.
Most magnesium supplements are salts, meaning magnesium is bound to another molecule to help with absorption. However, when the body does not absorb magnesium salts, they can draw in water and increase bowel movements.
Magnesium is mainly absorbed in thesmall intestine. However, some absorption also occurs in thecolon.How much magnesium is absorbed may depend on the type and amount of magnesium you consume. Smaller doses may be better absorbed than larger doses.
The tolerable upper intake level (UL) for magnesium—350 milligrams daily for adults—is the maximum amount unlikely to cause side effects.This limit generally applies to supplements and medications, as it may be unlikely that it would be reached from food sources alone.
Supplements provide high doses of magnesium at one time, which can lead to excessive unabsorbed magnesium. When magnesium is poorly absorbed or not absorbed, it causes loose stools or diarrhea.
Types of Magnesium More Likely to Cause Diarrhea
Although all types of magnesium can cause diarrhea, some are more likely than others. The body absorbs magnesium differently depending on the form consumed. When magnesium is not well absorbed, it causes loose stools and diarrhea.
Types of magnesium that are poorly absorbed and more likely to cause diarrhea include the following:
Even though they’re more likely to cause diarrhea, magnesium citrate, and magnesium oxide are among the most commonly prescribed magnesium supplements.
What Types of Magnesium Do Not Cause Diarrhea?
Some types of magnesium that may cause less diarrhea include the following:
What Are the Signs of Too Much Magnesium?
It is difficult to consume too much magnesium via diet alone. Instead, too much magnesium is more likely to be found in high-dose supplements. Signs of too much magnesium may include the following:
Symptoms of dangerouslyexcessive magnesium(hypermagnesemia) include the following:
Contact your healthcare provider if you experience any of the symptoms of too much magnesium.
Hypermagnesemia is rare but potentially life-threatening, typically affecting those with impaired kidney function or those taking high-dose magnesium supplements or infusions.
How Much Magnesium Do I Need Each Day?
The recommended dietary allowance (RDA) is the average dailyamount of magnesiumrequired to meet the nutrient needs of nearly all healthy individuals.
TheRDA for magnesiumis the following:
Most Americans do not consume enough magnesium, and certainly not from dietary sources alone.Since most people do not meet daily recommendations, you can take a magnesium supplement daily to ensure you reach the RDA.
What Foods Are High in Magnesium?
Magnesium is found in many plant-based foods, includingnuts, seeds, andlegumes(peas, beans, and lentils). Grains and cereal products are often fortified with magnesium to help meet recommended intakes.
Common sources of magnesium include the following:
Adding a magnesium supplement helps ensure you meet nutrient recommendations. Various magnesium forms and doses exist, so you can pick the type that works best for you to add to the magnesium you get from food.
Supplements That Increase Magnesium Absorption
Taking magnesium with other supplements can influence how it is absorbed in your body.
Other supplements or nutrients can influence magnesium absorption:
Managing and Preventing Diarrhea from Magnesium Supplements
When taking magnesium supplements, consider the following steps:
Summary
All magnesium supplements can cause diarrhea, but some forms of magnesium may be less likely to cause it. If you supplement with magnesium, start with a small dose and take it with food to reduce the chance of diarrhea. Consult a healthcare provider before starting a new supplement to ensure it will be safe and effective for you.
25 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Health Office of Dietary Supplements.Magnesium.World Health Organization.Diarrhoeal disease.Schuchardt JP, Hahn A.Intestinal absorption and factors influencing bioavailability of magnesium-an update.Curr Nutr Food Sci. 2017;13(4):260-278. doi:10.2174/1573401313666170427162740Weiss D, Brunk DK, Goodman DA.Scottsdale magnesium study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population.J Am Coll Nutr. 2018;37(4):316-327. doi:10.1080/07315724.2017.1398686MedlinePlus.Magnesium citrate.Costello R, Rosanoff A, Nielsen F, et al.Perspective: call for re-evaluation of the tolerable upper intake level for magnesium supplementation in adults.Adv Nutr. 2023;14(5):973-982. doi:10.1016/j.advnut.2023.06.008MedlinePlus.Magnesium oxide.MedlinePlus.Magnesium hydroxide.MedlinePlus.Magnesium sulfate, potassium sulfate, and sodium sulfate.Pubchem.Magnesium chloride.Uysal N, Kizildag S, Yuce Z, et al.Timeline (bioavailability) of magnesium compounds in hours: which magnesium compound works best?.Biol Trace Elem Res. 2019;187(1):128-136. doi:10.1007/s12011-018-1351-9MedlinePlus.Magnesium gluconate.Pubchem.Magnesium glycinate.Pubchem.Magnesium lactate.Pubchem.Magnesium L-threonate.Surman C, Vaudreuil C, Boland H, et al.L-threonic acid magnesium salt supplementation in ADHD: an open-label pilot study.J Diet Suppl. 2021;18(2):119-131. doi:10.1080/19390211.2020.1731044Zhang C, Hu Q, Li S, et al.A magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults.Nutrients. 2022;14(24):5235. Published 2022 Dec 8. doi:10.3390/nu14245235Merck Manual.Hypermagnesemia.U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.U.S. Department of Agriculture.Seeds, pumpkin seeds (pepitas), raw.U.S. Department of Agriculture.Nuts, almonds, whole, raw.U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Edamame, frozen, prepared.U.S. Department of Agriculture.Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D.U.S. Department of Agriculture.Nuts, cashew nuts, raw.
25 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Health Office of Dietary Supplements.Magnesium.World Health Organization.Diarrhoeal disease.Schuchardt JP, Hahn A.Intestinal absorption and factors influencing bioavailability of magnesium-an update.Curr Nutr Food Sci. 2017;13(4):260-278. doi:10.2174/1573401313666170427162740Weiss D, Brunk DK, Goodman DA.Scottsdale magnesium study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population.J Am Coll Nutr. 2018;37(4):316-327. doi:10.1080/07315724.2017.1398686MedlinePlus.Magnesium citrate.Costello R, Rosanoff A, Nielsen F, et al.Perspective: call for re-evaluation of the tolerable upper intake level for magnesium supplementation in adults.Adv Nutr. 2023;14(5):973-982. doi:10.1016/j.advnut.2023.06.008MedlinePlus.Magnesium oxide.MedlinePlus.Magnesium hydroxide.MedlinePlus.Magnesium sulfate, potassium sulfate, and sodium sulfate.Pubchem.Magnesium chloride.Uysal N, Kizildag S, Yuce Z, et al.Timeline (bioavailability) of magnesium compounds in hours: which magnesium compound works best?.Biol Trace Elem Res. 2019;187(1):128-136. doi:10.1007/s12011-018-1351-9MedlinePlus.Magnesium gluconate.Pubchem.Magnesium glycinate.Pubchem.Magnesium lactate.Pubchem.Magnesium L-threonate.Surman C, Vaudreuil C, Boland H, et al.L-threonic acid magnesium salt supplementation in ADHD: an open-label pilot study.J Diet Suppl. 2021;18(2):119-131. doi:10.1080/19390211.2020.1731044Zhang C, Hu Q, Li S, et al.A magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults.Nutrients. 2022;14(24):5235. Published 2022 Dec 8. doi:10.3390/nu14245235Merck Manual.Hypermagnesemia.U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.U.S. Department of Agriculture.Seeds, pumpkin seeds (pepitas), raw.U.S. Department of Agriculture.Nuts, almonds, whole, raw.U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Edamame, frozen, prepared.U.S. Department of Agriculture.Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D.U.S. Department of Agriculture.Nuts, cashew nuts, raw.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of Health Office of Dietary Supplements.Magnesium.World Health Organization.Diarrhoeal disease.Schuchardt JP, Hahn A.Intestinal absorption and factors influencing bioavailability of magnesium-an update.Curr Nutr Food Sci. 2017;13(4):260-278. doi:10.2174/1573401313666170427162740Weiss D, Brunk DK, Goodman DA.Scottsdale magnesium study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population.J Am Coll Nutr. 2018;37(4):316-327. doi:10.1080/07315724.2017.1398686MedlinePlus.Magnesium citrate.Costello R, Rosanoff A, Nielsen F, et al.Perspective: call for re-evaluation of the tolerable upper intake level for magnesium supplementation in adults.Adv Nutr. 2023;14(5):973-982. doi:10.1016/j.advnut.2023.06.008MedlinePlus.Magnesium oxide.MedlinePlus.Magnesium hydroxide.MedlinePlus.Magnesium sulfate, potassium sulfate, and sodium sulfate.Pubchem.Magnesium chloride.Uysal N, Kizildag S, Yuce Z, et al.Timeline (bioavailability) of magnesium compounds in hours: which magnesium compound works best?.Biol Trace Elem Res. 2019;187(1):128-136. doi:10.1007/s12011-018-1351-9MedlinePlus.Magnesium gluconate.Pubchem.Magnesium glycinate.Pubchem.Magnesium lactate.Pubchem.Magnesium L-threonate.Surman C, Vaudreuil C, Boland H, et al.L-threonic acid magnesium salt supplementation in ADHD: an open-label pilot study.J Diet Suppl. 2021;18(2):119-131. doi:10.1080/19390211.2020.1731044Zhang C, Hu Q, Li S, et al.A magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults.Nutrients. 2022;14(24):5235. Published 2022 Dec 8. doi:10.3390/nu14245235Merck Manual.Hypermagnesemia.U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.U.S. Department of Agriculture.Seeds, pumpkin seeds (pepitas), raw.U.S. Department of Agriculture.Nuts, almonds, whole, raw.U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Edamame, frozen, prepared.U.S. Department of Agriculture.Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D.U.S. Department of Agriculture.Nuts, cashew nuts, raw.
National Institute of Health Office of Dietary Supplements.Magnesium.
World Health Organization.Diarrhoeal disease.
Schuchardt JP, Hahn A.Intestinal absorption and factors influencing bioavailability of magnesium-an update.Curr Nutr Food Sci. 2017;13(4):260-278. doi:10.2174/1573401313666170427162740
Weiss D, Brunk DK, Goodman DA.Scottsdale magnesium study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population.J Am Coll Nutr. 2018;37(4):316-327. doi:10.1080/07315724.2017.1398686
MedlinePlus.Magnesium citrate.
Costello R, Rosanoff A, Nielsen F, et al.Perspective: call for re-evaluation of the tolerable upper intake level for magnesium supplementation in adults.Adv Nutr. 2023;14(5):973-982. doi:10.1016/j.advnut.2023.06.008
MedlinePlus.Magnesium oxide.
MedlinePlus.Magnesium hydroxide.
MedlinePlus.Magnesium sulfate, potassium sulfate, and sodium sulfate.
Pubchem.Magnesium chloride.
Uysal N, Kizildag S, Yuce Z, et al.Timeline (bioavailability) of magnesium compounds in hours: which magnesium compound works best?.Biol Trace Elem Res. 2019;187(1):128-136. doi:10.1007/s12011-018-1351-9
MedlinePlus.Magnesium gluconate.
Pubchem.Magnesium glycinate.
Pubchem.Magnesium lactate.
Pubchem.Magnesium L-threonate.
Surman C, Vaudreuil C, Boland H, et al.L-threonic acid magnesium salt supplementation in ADHD: an open-label pilot study.J Diet Suppl. 2021;18(2):119-131. doi:10.1080/19390211.2020.1731044
Zhang C, Hu Q, Li S, et al.A magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults.Nutrients. 2022;14(24):5235. Published 2022 Dec 8. doi:10.3390/nu14245235
Merck Manual.Hypermagnesemia.
U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.
U.S. Department of Agriculture.Seeds, pumpkin seeds (pepitas), raw.
U.S. Department of Agriculture.Nuts, almonds, whole, raw.
U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.
U.S. Department of Agriculture.Edamame, frozen, prepared.
U.S. Department of Agriculture.Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D.
U.S. Department of Agriculture.Nuts, cashew nuts, raw.
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