Post by Lαrα on Jul 7, 2014 2:57:15 GMT -8
I know we have several threads currently within the bowel forum that discusses healthy and/or good options to consider to help with constipation. In Spinal Cord Injury as we know, nerve damage is the cause of bowel dysfunction but the more we can do to assist the bowels with any function then its worth a try.
Here are some useful considerations
Magnesium is such a useful mineral in general but is great to help with bowel function....adequate magnesium levels are important in order to assist a healthy bowel movement
Magnesium also has a laxative effect that appears to come through two different ways. It relaxes the muscles in the intestines which helps to establish a smoother rhythm. Magnesium also attracts water; this increased amount of water in the colon serves to soften the stool, helping to make stools easier to pass.
Which Type Should I Take?
Magnesium supplements come in a variety of forms, with the most popular being citrate, chelate and sulfate. There does not appear to be any significant health or absorption differences among the various kinds. Just be careful that the magnesium supplement you choose does not contain calcium, as calcium supplements offer the possibility of constipation.
If for other health reasons, your doctor recommends that you take supplemental calcium, discuss the possibility of finding a magnesium/calcium ratio that does not compound your constipation problem.
What about milk of magnesia?
Milk of Magnesia is a very different product it actually is not intended to be used as a dietary supplement. Milk of magnesia is an osmotic laxative, which works by drawing water into the intestines. This increase in water stimulates bowel motility and increases the size of the stool so as to prompt a bowel movement.
Physicians rarely recommend milk of magnesia nowadays, as there are safer and more effective products available to treat constipation.
Please note: If you suffer from any kind of kidney disease because magnesium is excreted through the kidneys. If your kidneys are not functioning well, you could be at risk for having excessive magnesium in your system
Anyone considering taking magnesium..as with anything should ensure they are informed. I found a very informative factsheet that should you should read through: Magnesium Factsheet
Table 1: Recommended Dietary Allowances (RDAs) for Magnesium
Age Male Female Pregnancy Lactation
Birth to 6 months 30 mg* *
7–12 months 75 mg* 75 mg*
1–3 years 80 mg 80 mg
4–8 years 130 mg 130 mg
9–13 years 240 mg 240 mg
14–18 years 410 mg 360 mg 400 mg 360 mg
19–30 years 400 mg 310mg 350 mg 310 mg
31–50 years 420 mg 320 mg 360 mg 320 mg
51+ years 420 mg 320 mg
*Adequate Intake (AI)
Table 2: Selected Food Sources of Magnesium Food Milligrams
Almonds, dry roasted, 1 ounce 80 20
Spinach, boiled, ½ cup 78 20
Cashews, dry roasted, 1 ounce 74 19
Peanuts, oil roasted, ¼ cup 63 16
Cereal, shredded wheat, 2 large biscuits 61 15
Soymilk, plain or vanilla, 1 cup 61 15
Black beans, cooked, ½ cup 60 15
Edamame, shelled, cooked, ½ cup 50 13
Peanut butter, smooth, 2 tablespoons 49 12
Bread, whole wheat, 2 slices 46 12
Avocado, cubed, 1 cup 44 11
Potato, baked with skin, 3.5 ounces 43 11
Rice, brown, cooked, ½ cup 42 11
Yogurt, plain, low fat, 8 ounces 42 11
Breakfast cereals, fortified with 10% of the DV for magnesium 40 10
Oatmeal, instant, 1 packet 36 9
Kidney beans, canned, ½ cup 35 9
Banana, 1 medium 32 8
Salmon, Atlantic, farmed, cooked, 3 ounces 26 7
Milk, 1 cup 24–27 6–7
Halibut, cooked, 3 ounces 24 6
Raisins, ½ cup 23 6
Chicken breast, roasted, 3 ounces 22 6
Beef, ground, 90% lean, pan broiled, 3 ounces 20 5
Broccoli, chopped and cooked, ½ cup 12 3
Rice, white, cooked, ½ cup 10 3
Apple, 1 medium 9 2
Carrot, raw, 1 medium 7 2
Sources of information: Source source