Our digestive system is sensitive to magnesium deficiency, because the entire intestinal system contains muscles (smooth muscle tissue), and there is an abundance of nerves in our intestines.
Magnesium for digestion
Magnesium is a mineral that is essential for overall physical health. About half of the magnesium in our bodies is found in our bones. The rest is used to help cells function in various body systems. It is crucial for muscle function, heart rhythm, blood pressure and blood sugar levels.
Our digestive system is sensitive to magnesium deficiency, because the entire intestinal system contains muscles (smooth muscle tissue), and there are also an abundance of nerves in our intestines. Magnesium helps to relax the muscles of the intestinal wall – including the sphincter between the small intestine and colon and between the colon and rectum. This facilitates the passage of food through the digestive tract without inappropriate blockages caused by muscle tension.
Magnesium provides excellent help with irritable bowel syndrome (IBS). In irritable bowel syndrome, there is an error in the communication between the brain and the gut. It is manifested by flatulence, cramps and diarrhea caused by irregular contraction of the muscles in the intestines. This mineral helps relax those muscles leading to relief.
If you have irritable bowel syndrome with constipation (IBS-C), avoid magnesium supplements that contain calcium because the added calcium can increase constipation. Dietary fiber and water are usually mentioned when constipation and irritable bowel syndrome are discussed. Water is important for establishing a sufficient number of good bacteria in the intestines. There is a connection between magnesium deficiency, constipation and insufficient fluid intake. The recommended intake of water is about 30 ml per kilogram of body weight. It should be noted that physical activity and sweating can increase the need for water intake.
Adequate magnesium intake affects our digestion through several different mechanisms. Constipation is associated with numerous ailments and conditions such as headaches, low mood, eczema and painful joints. It is important to rid the body of toxins and empty the intestine preferably 1-2 times a day, because, otherwise, toxins are retained in the intestine and enter the bloodstream, instead of being excreted from the body. If you empty your bowels less than three times a week, have hard and dry stools, feel excessive effort or pain when defecating, and feel that your bowels are still full after defecation, there is a high probability that you are suffering from constipation.
Magnesium and digestion
Without magnesium, our body would not be able to digest food well. This mineral is needed to regulate the levels of copper, potassium, zinc, vitamin D and calcium in our body. In addition, it activates enzymes that help the body absorb and use fats, proteins and carbohydrates. It also releases enzymes that help catalyze most chemical reactions in the body. Magnesium is crucial in the digestion process from the moment we put food in the mouth because it affects the production of enzymes found in saliva.
Magnesium affects the production and transfer of energy during digestion. It activates adenosine triphosphate (ATP), which is the main energy storage unit inside the cell.
Magnesium attracts water in the large intestine, helping to soften the stool, which makes it easier to pass through the intestine, and also helps with peristaltic movement. That’s why it’s important to get enough magnesium and fluids. Healthy intestines allow us to make the most of the nutrients from the food we eat. In addition, our immunity is linked to gut health.
Stress is often a factor that affects our digestion. When we experience stress we react with primal fight reactions that send massive amounts of blood from our digestive system to our brain and muscles to enable us to perform optimally in challenging situations. These primal reactions affect our digestion if they prevail for a long time. It is therefore vital that you get enough sleep and rest to ensure that the digestive system is prioritized in terms of getting enough blood and energy. Stress drains magnesium, and it is necessary to reduce the level of stress because it lowers the level of the stress hormone – cortisol and relaxes the nervous system.
There are many foods that are rich in this mineral, such as mackerel, salmon, green vegetables, whole grains, legumes, nuts, dark chocolate, avocado, tofu, pumpkin seeds and bananas. Unlike the previously listed foods, diuretics, salt, sugar, caffeine and alcohol reduce magnesium levels. Certain conditions can also lead to magnesium deficiency, such as: diarrhea, chronic stress, excessive calcium intake, vitamin B6 deficiency, and poor nutrition.
Good digestion provides physical and mental well-being. Digestive problems can also lead to insomnia, and insufficient sleep can cause even greater digestive problems. Many people find that their good mood returns and that their headaches and other symptoms disappear after their constipation stops and they can empty their bowels completely 1-2 times a day, which is optimal. In order to have the best possible digestion, it is important to supply yourself with a sufficient amount of magnesium. Since our standard daily diet does not meet our body’s needs for magnesium, the best way to get an additional supply is through a magnesium spray.
