Natural Calm/Mag Citrate Safe Dosing

Answered on August 19, 2014
Created March 15, 2013 at 10:34 AM

Hi all! Hoping you can help me, as I'm a little confused about Natural Calm. I have struggled with constipation issues, for about 20 years. I have been diagnosed with IBS-C, and pelvic floor dysfunction (after 3 kids). I also have some nerve damage (I don't always feel natural urges to "go"), due to many years of constipation (I'm 34). I have tried everything, including IBS meds, laxatives, and biofeedback therapy, and the only thing that has worked fairly well, is taking daily Milk of Magnesia. When I started trying to live a paleo lifestyle, in an effort to help some of my digestive issues, I heard that Natural Calm/Mag Citrate is more absorbable (or at least acceptable??), and is generally thought of as a good way to help constipation, so I bought a huge canister of it. So, getting to the question (sorry for rambling)... The can says that the dose is 2 tsp a day, but I noticed that that's only 325 mg of magnesium. Milk of Mag has way more than that, though it's a different type of mag. Question is, should/can I be taking more? So far, it's not working very well, and I'd like to increase the dose, but I'm not sure if it's safe, acceptable, or if it's going to be like being addicted to laxatives. Any experiences or thoughts on safe dosing, and whether it's acceptable to take more? And if so, how much more? I'd like to give the Natural Calm a fair chance, before I go back to MoM.

Needless to say, I'm frustrated... Ugh.

If it adds anything to the discussion, I am 5'3" and 120 pounds, and just trying to live a healthier lifestyle, and get away from my sugar/wheat addiction. I was a vegetarian for about 15 years, and am just recently (past 5 years or so) back to eating meat.

Thanks for any feedback!

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4 Answers


on May 12, 2013
at 02:23 PM

Mag Citrate is a good supplement just to keep your magnesium levels up because it's so easily absorbed.

The way magnesium helps with constipation, though, is when it's not absorbed, causing it to be present in the lower intestine and draw water inside. There is still going to be enough that's not absorbed that magnesium citrate would perform this function well. I also think your choice of a liquid is good because it allows you to up your dosage gradually.

When magnesium does start moving your bowels faster, understand that that means the magnesium will reach your lower intestine faster on the next dose, meaning less will have been absorbed so the effect will be stronger and move your bowels even faster. So an alarmingly loose bowel movement after several rounds of this acceleration doesn't necessarily mean you are way over a decent dose, it may be just a cumulative effect of a slightly too high of a dosage causing a steady acceleration. Stopping the magnesium will slow your bowels, but when you increase your dosage again, don't be afraid of getting close to the problematic dosage.

That's why I think your liquid is an excellent choice. It allows you to adjust the dosages enough to get the effect you want and stop short of that dosage that causes trouble.



on May 12, 2013
at 01:04 PM

I have similar problems to you - same height/weight and was a veggie before starting paleo. Mg Citrate really works for me but I use the NOW brand, which I think has more than 325mg of magnesium per tsp.

Also, you'll have to experiment with eliminating foods and adding foods to see what constipates you and what doesn't. Even certain veggies might constipate you. Try kimchi/kefir. Do you eat cheese?

Do you take a probiotic? Jarrow/NOW has been recommended. Check out iherb.com for cheaper options.



on May 12, 2013
at 03:09 PM

I don't have any of the issues you do, but I take Natural Calm. I seem to have difficulty absorbing magnesium, so I started with the full dose of Natural Calm and quickly upped it to double the recommended dose- 2 tsp twice a day. I have noticed looser bowels and much looser muscles (which is why I'm taking it), but nothing alarming or any other side effects. I know I've seen posts on here where people say they feel fuzzy or fatigued after starting Natural Calm, but I haven't experienced that at all. I would say that that in combination with some of the other advice, you could up your dosage of Natural Calm safely- doing a double dose hasn't hurt me.


on April 14, 2013
at 04:35 AM

Hi..I'm a mother of an 18 yo girl who has tried the same methods you have less the biofeedback. She has also only had luck with MOM (no relief with Miralax). She is your same size. I'm afraid of her using MOM longterm. She's been constipated for 3 months now..it's her first flare. Her entire demeanor has changed. I bought the calm magnesium citrate powder today. I noticed you wrote this in March. Did you ever have any luck with it? Did you have to up the dosage from 325 mg? Magnesium Citrate is used at a 1200 mg for constipation..suppose it's similar or stronger to MOM at that dosage. Did you ever skip periods during ibs flares? On another note...she is on the FODMAPS diet and gluten free now for 2-3 weeks..the stomach pain has decreased.Sorry..I'm not answering your questions.

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