Which Magnesium Makes You Poop? The Best Magnesium for Constipation Relief

If you're wondering which type of magnesium makes you poop, you're not alone. Constipation affects millions of people in the U.S. every year, and magnesium supplements are one of the most effective natural remedies. But with so many different forms of magnesium available, which one actually helps you go?

In this guide, we’ll break down the best magnesium for constipation, how it works, how to use it safely, and which types to avoid if you’re trying to stay regular.

Quick Answer: Which Magnesium Helps You Poop?

The best magnesium for constipation is magnesium citrate. It's fast-acting, gentle when used correctly, and works by drawing water into the intestines to soften stool and stimulate bowel movements. Other effective options include magnesium hydroxide (Milk of Magnesia) and magnesium sulfate (Epsom salt).

Why Magnesium Helps You Poop

Magnesium is a natural mineral that plays a key role in muscle and nerve function—including the muscles that control your digestive tract. Certain types of magnesium act as osmotic laxatives, pulling water into your intestines to soften stool and promote bowel movements.

Not all magnesium supplements are created equal when it comes to relieving constipation, so let’s break down the most effective forms.

1. Magnesium Citrate – The Most Popular Magnesium for Constipation

Best for: Occasional constipation, quick relief
Onset: 30 minutes to 6 hours

Magnesium citrate is the most commonly recommended magnesium for constipation. It’s highly bioavailable, meaning your body absorbs it well, and it has a strong laxative effect.

How it works: Magnesium citrate pulls water into your intestines to soften stool and increase bowel activity.

Recommended dosage:

Adults: Start with 150-300mg, or follow the label if using a liquid solution (often 10 oz max/day).
Always start with the lowest dose and increase if needed.

Pros:
✔ Fast-acting
✔ Available in pills or liquid
✔ Widely accessible over-the-counter

Cons:
✘ Can cause diarrhea if overused
✘ Not ideal for daily or long-term use

2. Magnesium Hydroxide (Milk of Magnesia)

Best for: Occasional constipation, gentle overnight relief
Onset: 30 minutes to 6 hours

Magnesium hydroxide, sold as Milk of Magnesia, is a well-known over-the-counter laxative.

How it works: Similar to citrate, it draws water into the intestines but works a bit more gently.

Recommended dosage:

Adults: 30-60 mL once daily (liquid form)

Pros:
✔ Mild on the stomach
✔ Can be used by children (with pediatric guidance)
✔ Affordable and effective

Cons:
✘ Not recommended for long-term use
✘ May cause loose stools

3. Magnesium Sulfate (Epsom Salt)

Best for: Emergency constipation relief
Onset: 30 minutes to 6 hours

Surprised? Epsom salt isn’t just for baths—it can also be taken orally to relieve constipation.

How it works: Acts as a saline laxative by increasing water in the intestines.

Recommended dosage:

Adults: 2 to 4 teaspoons dissolved in 8 oz of water (do not exceed once per day)

Pros:
✔ Effective and fast
✔ Easy to find

Cons:
✘ Taste can be unpleasant
✘ Use only occasionally
✘ Not for people with kidney issues

Types of Magnesium That Do NOT Make You Poop

If you're looking for constipation relief, avoid these forms:

Magnesium Glycinate – Great for anxiety and sleep, not for bowel movements
Magnesium Malate – Good for energy, not laxative-effective
Magnesium Threonate – Targets the brain, doesn’t affect digestion
Magnesium Taurate – Used for heart health, no laxative effect

These are better suited for other health benefits—not constipation.

Who Shouldn’t Take Magnesium for Constipation?

While magnesium is generally safe, it’s not for everyone. Avoid using magnesium-based laxatives if:

You have kidney disease
You’re on a magnesium-restricted diet
You’re taking medications that interact with magnesium (e.g., antibiotics, blood pressure meds)
You experience chronic constipation (speak with a doctor first)

Tips for Using Magnesium Safely

✅ Start with a low dose to avoid diarrhea
✅ Drink plenty of water to prevent dehydration
✅ Don’t rely on magnesium daily—it's for occasional use
✅ Talk to your doctor if symptoms persist more than a few days

Final Thoughts: What Magnesium Makes You Poop?

If you’re constipated and looking for relief, magnesium citrate is your best bet. It’s fast-acting, effective, and widely available. Milk of Magnesia (magnesium hydroxide) is a gentle backup, while Epsom salt (magnesium sulfate) can work in a pinch.

Stick to the right form, use it responsibly, and always check with a healthcare provider if you have any concerns.