Digestive disturbances such as constipation or diarrhea are issues most individuals experience at some point. On one end of the spectrum, one may feel uncomfortably backed up—unable to have a bowel movement. On the other, one may find themselves dealing with persistent urgency and frequent trips to the restroom.

While there are many potential causes, one often overlooked factor is the type and dosage of mineral supplements—particularly calcium and magnesium. 

Avoiding Constipation 

A common contributor to constipation is the use of calcium carbonate, a widely available and convenient form of calcium supplementation. While effective, calcium carbonate alters the pH of the digestive tract. In high doses, it can cause calcium salts to precipitate in the gut, slowing down movement and leading to constipation. 

To help prevent this “traffic jam”, consider using a different form of calcium, such as calcium citrate, or divide daily intake into smaller doses taken throughout the day. Taking calcium with meals may also improve absorption and ease digestion. 

Curbing Diarrhea 

Magnesium, another essential mineral, can have the opposite effect. Magnesium citrate, in particular, is known for its laxative properties and is often used to prepare the bowel for procedures like colonoscopies. In high doses, magnesium can accelerate gut motility, leading to loose stools or diarrhea. 

To minimize this effect, try taking smaller, more frequent doses of magnesium throughout the day, preferably with meals. This not only helps with absorption, but may also reduce gastrointestinal side effects. 

Striking the Right Balance 

A well-balanced mineral supplement with a 2:1 ratio of calcium to magnesium can support both skeletal and digestive health. When taken with meals containing complex polysaccharides (such as those found in whole grains, legumes and vegetables), absorption of both minerals may be enhanced. 

By understanding how calcium and magnesium affect the gut, we can make informed choices that support a balanced and healthy microbiome—avoiding both “traffic jams” and “uncontrollable speeding” in our digestive tract. 

Deanna J. Nelson, Ph.D., and founder of ActiveSR supplements, is an internationally recognized leader in providing patented, best-of-class nutritional and mineral supplements for people of all ages. For more information or to make an appointment, email [email protected] or visit www.ActiveSR.com.