4. Magnesium to relieve constipation and improve digestion.
Magnesium acts as a natural osmotic laxative: it attracts water to the intestines, softening stools and stimulating bowel movements. It also relaxes intestinal muscles and aids digestion.
• Ideal form: magnesium citrate or magnesium oxide – effective against constipation.
• Recommended dose: 400 to 500 mg before bedtime, as needed. Start with a low dose and adjust it according to your tolerance.
Tip: Drink plenty of water and consume fiber-rich foods – prunes, oats, leafy green vegetables – for a potentiated effect.
Caution: Avoid prolonged use of magnesium-based laxatives without medical advice.
How do you know if you have a magnesium deficiency?
Common signs:
• muscle cramps or spasms
• fatigue or lack of energy
• frequent migraines or headaches • numbness or tingling • irregular heartbeat • sleep
disturbances
• anxiety or sudden mood swings
If several symptoms are present, a simple blood test can confirm the deficiency.
continued on the next page
