Mg softens stool, relaxes muscles, microbiome boost—IBS-C gold (D: glycinate).
IBS Symptom Guide
| IBS Type | Best Mg Type | Dose/Why |
|---|---|---|
| IBS-C | Oxide/citrate/sulfate/hydroxide | 300-500mg; osmotic laxative (PMC6786451) |
| IBS-D | Glycinate | 200-400mg; anxiety calm, no lax (PMC5452159) |
| IBS-M | Glycinate/mixed low-dose | 100-300mg; alternate symptoms |
| IBS-C + Sleep/Mood/Migraine | Glycinate/threonate/malate | Per symptoms (PubMed 19271419) |
Start: 200-400mg food/with meals; ramp up.
How Mg Works
Stool Softener: Osmotic fluid draw (J Neurogastro Motil).
Muscle Relax: ↓ Straining.
Inflammation ↓: CRP/NFkB fix.
Microbiome: Bifido ↑.
Leaky Gut: Barrier integrity.
Cancer ↓: Colon/pancreas risk 24%/100mg deficit.
Food Sources
Leafy greens (spinach/kale), seeds (pumpkin pumpkin post), fish (salmon), avocado/banana. Sprout legumes; soil Mg ↓.
RDI: 310-420mg (↑ for stress/diabetes).
Full Benefits
Sleep/mito energy, insulin/glucose, muscle/testosterone, DNA/telomeres, BDNF/memory, heart rhythm/BP.
Deficiency Signs: Cramps/fatigue/insomnia/constipation/headache.
Safety/Tips
Safe: Mild diarrhea (glycinate least); doctor if kidneys/meds (diuretics/PPIs/antibiotics).
Depleters: Sugar/alcohol/stress.
Test: RBC Mg > serum.
Quick protocol: Mg glycinate 400mg PM + Red Meat, Full Fat Dairy, Greens/seeds daily and Ofal (Organ-liver, heart, kidney) weekly.
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