Modern-day life isn’t always kind to our guts. Hectic schedules, travel, stress, late dinners, ultra processed foods (UPFs) - these are just some of the many factors that can lead to tummy troubles. 

Our guts do so much more than digest food. They’re essentially a control centre for our overall health; from supporting our immune system to influencing mood and energy levels, a healthy, balanced gut helps our whole body thrive. And that’s why it’s so important to keep it happy. 

What we eat, when we eat, and even how we eat (i.e., taking our time with food, rather than inhaling it) all contribute to a healthy, happy gut. But we can also give our gut an extra helping hand through smart supplementing. 

Magnesium might not hog the limelight as much as probiotics when it comes to digestive health, but it’s proven to be a powerful ally in gut support. But beware: not all magnesium is created equal, so it’s important to do your research (or read this blog, where we’ve done it for you!). 

Growing tired of a grumbling gut? Whether you’re suffering from cramps, bloating or general discomfort, here are four ways magnesium may help:

Let’s start with the glamorous stuff: magnesium can help when you’re feeling a little, well, clogged up. Certain forms - such as magnesium citrate - work as what’s known as an ‘osmotic laxative’, meaning it helps draw water into the intestines, which in turn softens stools and encourages bowel movements. Whereas magnesium citrate gets to work pretty quickly (30 minutes to an hour), magnesium oxide is sometimes used for longer-term constipation management. 

Our digestive tracts are lined with smooth muscle. When we’re dehydrated, stressed or simply low in magnesium, these muscles can tighten up. And when they do, cramping, spasms and general discomfort usually aren’t far behind. 

Magnesium works its magic by acting as a natural muscle relaxer. Specifically, glycinate is known to calm the nervous system - and because the gut and brain are so deeply connected, soothing one often soothes the other. 

If you feel you might be suffering from stomach issues because you’re often dehydrated (up to 75% of UK adults are), you might be best with an electrolyte supplement with magnesium and other essential minerals. Hydree contains four key electrolytes - sodium, potassium, calcium and magnesium - in optimum doses, delivering a hydration boost that benefits both your body and brain. 

On the other hand, if you feel your stomach flares up when you’re stressed, Extracted’s Calmee could help. It delivers fast-acting relief during moments of high anxiety and stress, owing to ingredients such as Lactium® (which mimics the zen feeling babies get after a feed), holy basil, reishi mushroom extract and ashwagandha root. 

Has it ever looked like someone’s blown up a balloon in your belly after eating dinner (usually pesky pasta)? Bloating isn’t just aesthetically unappealing, it can also be incredibly uncomfy. These times call for magnesium, which can help to alleviate bloating by: 

• relaxing muscles (easing spasms in the intestinal wall) 

• reducing water retention (balancing fluids in the body)

• neutralising acid (with aids indigestion-related bloating) 

The dream duo here is citrate and glycinate, which work together like Batman and Robin to banish bloating once and for all. 

Magnesium is involved in hundreds of enzymatic reactions in our bodies, including those that help break down fats, proteins and carbohydrates and turn it into energy. So, it makes sense that when we’re low on magnesium, our bodies literally don't have what it needs to effectively process food - leaving us feeling uncomfortable and sluggish. 

The star form here is magnesium malate. It’s well-absorbed by the body and supports cellular energy production, which in turn helps digestive cells to do their jobs better.

Here’s where magnesium works hand-in-hand with fibre to support overall digestion, too. The role of fibre is to essentially bulk things up, whereas magnesium softens and moves things through. Together, they support a free-flowing (and happy) digestive system. 

Magnesium can be found in foods like nuts and seeds, leafy greens and legumes (and dark chocolate = winner!), but many people find they need to top-up their intake with a supplement. 

And if there’s one thing we hope you’ve learned reading this blog, is that different types of magnesium are best for different things. Therefore, to support long-term digestive health, it’s best looking for a supplement containing a mix of forms. 

Ultimately, digestion isn’t just about what you eat, it’s about how well your body can process it. And that’s where magnesium shines: it helps your muscles relax, keeps enzyme systems working as they should, and instils some calm into the gut-brain connection.

So, the next time you notice your tummy feeling calm, comfortable and cooperative, you might just have the marvelous mineral that is magnesium to thank!