Yes, low magnesium can make you pee more often (frequent urination, nocturia, urgency) because magnesium helps relax bladder muscles and regulate nerve signals; deficiency can lead to bladder spasms and overactivity, sometimes seen in conditions like overactive bladder (OAB). Magnesium's role in nerve function means its lack can disrupt bladder control, making it contract inappropriately, but low levels can also be a result of increased urination, especially in uncontrolled diabetes.
Previous studies have reported associations between low magnesium intake or serum magnesium levels and urinary symptoms such as urgency, nocturia, and increased frequency.
Your body needs magnesium to function normally. Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. A blood test or urine test can be used to diagnose magnesium deficiency.
In a 2024 meta-analysis published in PubMed, an increase in overactive bladder was observed in people with vitamin D deficiency. This shows that there may be a potential link between low vitamin D and overactive bladder. Vitamin B12: This vitamin is crucial for nerve health. A deficiency can lead to nerve damage.
In short, there is no link between magnesium and frequent urination. However, magnesium can help with water retention, so you may find that when you take magnesium, you pee more. Though, this is most likely due to it helping your body flush out extra water.
Yes, magnesium can make you poop if it is a form that the body doesn't too readily absorb.
1. Diuretic Effect. Some studies suggest that magnesium can have a mild diuretic effect, which means it may promote the excretion of water through urine. This effect can be particularly beneficial for individuals experiencing water retention or bloating.
Vitamin D Toxicity (Hypervitaminosis D) If you take too much supplemental or prescription vitamin D, it can lead to vitamin D toxicity. The main complication of this is moderate to severe hypercalcemia, which can cause symptoms like vomiting, increased thirst and frequent urination.
The "21-second pee rule" comes from a scientific discovery that most mammals over about 3 kg (like dogs, cows, elephants) empty their bladders in roughly 21 seconds, regardless of their size, due to physics involving urethra length and gravity. For humans, this serves as a loose benchmark: urinating significantly faster (e.g., under 10 seconds) or slower (over 30 seconds) might signal holding it too long or an overactive bladder, though it's not an exact diagnosis.
You may pass urine more often than usual because of: Infection, disease, injury or irritation of the bladder. A condition that causes your body to make more urine. Changes in muscles, nerves or other tissues that affect how the bladder works.
In general, most people can expect to feel some benefits of magnesium supplementation—such as muscle relaxation or better sleep—within a few days to two weeks, depending on the form and individual health status. Chronic conditions typically require one to three months of consistent use.
For drinks high in magnesium, opt for mineral waters, fruit juices (especially orange, cherry, watermelon), plant-based milks (soy, almond), and homemade concoctions using raw cacao, coconut milk, or magnesium powders mixed with water or smoothies, with hot chocolate (made with raw cacao) and herbal teas (like nettle) also being good choices.
For women especially, magnesium is important because it plays a role in hundreds of different functions involved in hormone regulation. Thankfully, increasing dietary magnesium intake and taking a daily supplement can reverse symptoms and optimize blood sugar levels, mood, sleep and menstrual cycles.
Signs of low magnesium
Normal frequency (how many times you urinate) during waking hours for adults is 5-8 times (around every 3-4 hours). During sleeping hours, waking once to urinate can be normal for people under the age of 65. As a person ages, the bladder capacity becomes a little less.
Adults normally urinate every three to four hours while awake, and the bladder should take about 30 seconds to empty, said Freedland. He advised anyone whose sleep is being disrupted by the need to urinate to limit or cut off fluids—particularly caffeine and alcohol, which increase urine production—after dinner.
Data analysis: An increased risk of overactive bladder and urinary incontinence was observed with vitamin D deficiency (odds ratio [OR] = 4.46; 95%CI, 1.03-19.33; P = 0.046 and OR = 1.30; 95%CI, 1.01-1.66; P = 0.036, respectively).
Mirabegron and vibegron
These medicines cause the bladder muscle to relax, which helps the bladder fill up with and store urine. They usually come as a tablet or capsule that you swallow once a day. Common side effects of mirabegron and vibegron can include: constipation.
These findings suggest that the release of inflammatory cells and mediators leads to poor bladder perfusion and an inflammatory response in bladder tissue, triggering OAB symptoms. Therefore, oral magnesium supplementation may reduce inflammatory responses and effectively alleviate symptoms in OAB patients.
Common causes of low magnesium include:
How does magnesium make you poop? When you take magnesium, much of the mineral stays in the gut. This draws water into the bowels, which helps keep things moving. This is sometimes called an “osmotic effect,” and it's why magnesium can be an effective laxative.
Magnesium supplements may help reduce water retention. Talk with your healthcare professional before taking a supplement. Take water pills, also called diuretics. You can get these medicines by prescription to help reduce fluid buildup.
The claimed benefits of magnesium supplementation range from boosts in everyday wellness — better sleep, increased energy levels and improved mood — to specific health benefits, such as lower blood pressure, reduced risk of heart disease and improvement in migraines.
To empty your bowels quickly, try drinking warm coffee or water, using a squatting position with a footstool for better posture, gently massaging your abdomen in a downward motion, or using a suppository or enema for faster results; these methods stimulate the digestive system or physically help clear the colon.