This Type Of Magnesium Is Least Likely To Cause Diarrhea

As many of you may have experienced, magnesium supplementation has the unfortunate side effect of softening stools and even causing diarrhea.

But why does this happen? 

And is there a supplement you can take, even at high doses, without having to run to the bathrooom? (Hint, yes there is...)

Why can magnesium give you diarrhea

Does Magnesium Cause Diarrhea?

Magnesium supplements often causes diarrhea, as well as other gastrointestinal side effects like stomach cramps and, less commonly, nausea. This is especially true at doses of 400mg or more.

In fact, magnesium sulfate, citrate or hydroxide (milk of magnesia) are commonly used laxatives for just this reason. 

Given how many of us are now trying to ensure balanced magnesium levels to compensate for the depleted levels in our soil,  this is something that can range from bothersome to downright distressing if you find yourself caught short.

But don't worry, there's a solution.

The More Magnesium You Take, the More Likely It Is You’ll Get Diarrhea

Most people report diarrhea at higher dose levels of magnesium, such as 350-400mg.

It should be possible to take the RDA without too much trouble, which is 

  • 300mg a day for men (19 to 64 years)
  • 270mg a day for women (19 to 64 years)

Which Magnesium Doesn't Cause Diarrhea?

Of course, not all forms of magnesium have the same likelihood of causing digestive issues.

Of the more traditional forms, magnesium glycinate may cause less side effects, according to this study.

Nano Magnesium, a 99.99% pure elemental magnesium in highly purified and energised water, offers its own solution to the problem by reducing the magnesium particles to an extremely small particle size.

This tasteless, odourless liquid starts to be absorbed as soon as you put it in your mouth, via the mucous membranes. With a higher surface area to volume ratio compared to conventional magnesium supplements, the goal is to achieve better absorption in the gastrointestinal tract and reduce, or even eliminate diarrhea. 

As a result, our clients report the ability to take even high doses of magnesium without digestive distress, as you can see from our scores of positive testimonials.

What Causes Diarrhea When Taking Magnesium Supplements?

If you're interested in the science behind why magnesium can make you run to the toilet, I'll explain it.

Essentially, orally ingested magnesium supplements have a laxative effect on the digestive tract due to their ability to stimulate smooth muscle contractions in the bowel wall. This results in the rapid transit of stool through the colon and increased water content in the bowel, leading to diarrhea.

There's another reason for the diarrhea, too. Certain forms of magnesium supplements are poorly absorbed by the body, leading to a higher concentration of magnesium in the intestines, which can also trigger loose stools. This can be particularly problematic with inorganic forms of magnesium, such as magnesium oxide, which have low bioavailability.

Which Types of Magnesium Supplements are Most Likely to Cause Diarrhea?

Some forms of magnesium are more likely than others to cause diarrhea. In fact, the worst offenders are magnesium oxide, magnesium citrate, and magnesium sulfate.

Magnesium oxide is non-chelated and has a low absorption rate. Magnesium Sulfate (also known as Epsom salt) is sometimes used to loosen stool. 

Following that, magnesium chloride, carbonate, lactate, malate, glycinate and threonate can also affect your digestive tract to greater or lesser degrees.

If you have or believe you have a health condition you should seek consultation with a qualified health professional who can help you determine the best type for you.

How Does Nano Magnesium Differ from other Forms in Terms of Causing Diarrhea?

Nano magnesium is a clear, tasteless, and odourless liquid that leverages a proprietary method for creating extremely small particles (the size of single atoms) of 99.99% pure (elemental) magnesium, and energising them in purified water.

These qualities make it highly absorbable. As such, the uptake directly into the bloodstream, through soft mucous membranes, means there is much less possibility of interaction in the digestive tract.

These nano-sized particles, which are exceptionally small, ranging in size from 1 to 10 nanometers, present a larger surface area compared to traditional particle sizes. This increased surface area is thought to enhance the rate at which magnesium is absorbed by the body. As a result, a higher proportion of the ingested magnesium is utilised, potentially reducing its concentration in the intestines.

It's important to note that individual results may vary, and the effectiveness of nano magnesium in bypassing digestive discomfort, while promising, should be discussed with a qualified healthcare professional to ensure it aligns with your health needs and objectives.

Added to which it:

  • Has no added fillers, preservatives or additives of any kind
  • Is not flavoured, and is ideal for the whole family

How can I Balance the Benefits of Magnesium with the Risk of Gastrointestinal side Effects?

To balance magnesium benefits with gastrointestinal side effect risks:

  1. Start with a low dose and gradually increase.
  2. Split the total daily dose into smaller, spread-out doses.
  3. Opt for forms which are less likely to cause diarrhea such as Nano Magnesium
  4. Stay hydrated.
  5. Consider supplementing with psyllium husks, which are are an excellent source of fiber and useful for diarrhea.
  6. Consult a healthcare professional for personalised advice.


Will 500 mg of magnesium make me poop?

For most people, doses of magnesium above 400mg will have a laxative effect, although the severity will depend on the form you're taking.

How should I take nano magnesium?

Nano magnesium comes in a liquid form that is ready to use directly from the bottle. It should not be mixed with anything. Does not need to be shaken or stirred. Does not require refrigeration. For optimal absorption, it's recommended to take it either 5 to 10 minutes before meals or at least one hour afterwards. To facilitate direct absorption into the bloodstream via the oral mucosa, hold the liquid in your mouth for around one minute before swallowing.

Can I take nano magnesium before or after exercise?

Certainly, taking nano magnesium either just before or immediately after exercising may be beneficial. It may help with muscles and nerves so could be a suitable addition to your exercise regimen.

Can I apply nano magnesium directly to my skin?

Yes, nano magnesium can be applied directly to the skin using a spray. The nano-sized particles allow for quick and complete absorption through the skin, reaching deep into the muscles and nerves. 

It's important to remember that individual responses to supplements can vary, and consulting with a healthcare professional is essential to determine what's best for your health needs.


Costello R, Rosanoff A, Nielsen F, West C. Perspective: Call for Re-evaluation of the Tolerable Upper Intake Level for Magnesium Supplementation in Adults. Adv Nutr. 2023 Sep;14(5):973-982. doi: 10.1016/j.advnut.2023.06.008. Epub 2023 Jul 22. PMID: 37487817; PMCID: PMC10509448.

Fine KD, Santa Ana CA, Fordtran JS. Diagnosis of Magnesium-Induced Diarrhea. N Engl J Med. 1991 Apr 11;324(15):1012-7. doi: 10.1056/NEJM199104113241502. PMID: 2005942.