Electrolyte Supplements: Managing Magnesium-Induced Digestive Issues
Explore potential gastrointestinal effects of magnesium when taken as part of electrolyte supplements. Learn about the recommended intake levels, alternative absorption forms, and tips to balance potassium intake while minimizing digestive discomfort from high magnesium doses.
Can taking electrolytes cause loose stools because of the magnesium?
My body definitely wants potassium as after I drink low sodium v8 juice with 800 mg potassium I feel my anxiety go away.
But it’s more convenient to have electrolyte mixture in water. My question is will the magnesium 2-4 drinks (700-1500 mg) per day cause loose stools? How do others manage this or do you only have potassium?
Taking high doses of magnesium, particularly from supplements, can cause digestive issues, including loose stools or diarrhea12. The laxative effect of magnesium is due to its osmotic activity, where unabsorbed salts draw water into the intestines, thus stimulating gastric motility and causing diarrhea3. This effect is commonly associated with forms of magnesium such as carbonate, chloride, gluconate, and oxide3.
The Tolerable Upper Intake Level for magnesium from supplements is 350 mg per day for adults3. Consuming amounts higher than this can lead to gastrointestinal side effects, particularly if the daily intake exceeds this limit from supplements alone4.
If you're considering using an electrolyte mixture, it might be helpful to look for one where the magnesium can be easily absorbed or is present in a form that is less likely to cause digestive issues, such as magnesium glycinate5. Alternatively, consuming magnesium through food sources generally does not pose this risk because any excess is typically expunged by the kidneys4.
To manage potential gastrointestinal effects, you could experiment with reducing the amount of magnesium or splitting the intake across the day. Additionally, to ensure adequate potassium intake as you mentioned, you might seek products that emphasize potassium without exceeding recommended magnesium levels. Always consult with a healthcare provider before making significant changes to your supplement regimen.
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