Dr. Vliet’s Health Tip: Happy Gut, Happy Holidays: Beat the Bloat with A Dynamic Duo – Magnesium & Digestive Enzymes

In today’s health tip, I guide you through the latest research, how to choose the right forms of both magnesium and digestive enzymes, and practical strategies to harness the benefits of pairing both of these supplements safely and effectively. Today’s focus is on the synergistic effect of magnesium and digestive enzymes to improve overall digestion and bowel motility.  This article is not intended to be an exhaustive article on magnesium – for more on this critical mineral read my earlier in-depth Health Tip on Magnesium here:  https://www.truthforhealth.org/2025/05/magnesium-a-critical-often-overlooked-mineral-2/

The Latest Science on Magnesium Benefits:

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, yet recent studies reveal nearly 50% of adults don’t get enough. In America, that figure may be even higher, due to doctors’ and health writers over-emphasis on calcium supplements while ignoring typical diets woefully deficient in magnesium and the need for magnesium supplements. Why does this matter? New research from 2024 and 2025 has expanded our understanding of magnesium’s vital roles:

• Reducing Inflammation and Oxidative Stress: Systematic reviews show that magnesium supplementation can lower C-reactive protein (CRP), a key marker of inflammation. This is especially meaningful for people with diabetes or gum disease, where magnesium also improves antioxidant defenses and reduces harmful lipid peroxidation.
• Metabolic and Cardiovascular Benefits: Magnesium deficit and calcium excess relative to magnesium increases the risk of blood clots, already a risk in everyone who got the Covid shots.  Proper magnesium intake to balance calcium in the diet or supplements is essential for proper regulation of blood clotting pathways and to avoid increased risks of clots. Clinical trials demonstrate that magnesium helps regulate blood pressure, heart rate, muscle contractility, blood sugar, cholesterol, and plays a role in glucose regulation. For example, 250 mg daily can reduce fasting glucose and support heart health, with higher magnesium intake (400-600 mg) linked to a lower risk of type 2 diabetes and improved muscle and bowel function.
• Neurological and Cognitive Support: A specialized form called magnesium L-threonate can boost brain magnesium levels, leading to improved memory and learning in animal studies. Human trials show that doses around 600 mg may prevent migraines and help older adults fall asleep faster.
• Bone and Nerve Health: Supplementing with 250–750 mg daily strengthens bone density in postmenopausal women and hypogonadal men may help with nerve regeneration and kidney health, especially when paired with estradiol in women and testosterone in men plus the right amount of calcium and vitamin D.

In summary, magnesium benefits extend far beyond basic nutrition or bone health. It is a foundational element for inflammation control, reduction in risk of  blood clots, regulation of glucose-insulin and metabolic pathways, heart and brain function, muscle function, and strong bones.

Magnesium Supplementation: Forms and Bioavailability:
People often are told to take one form of magnesium, like magnesium citrate, because it is “better” than others.  Or practitioners tell people to avoid common ones like magnesium oxide because it is “bad for you.”  These general statements, applied to everyone, are really useless as a guide.

There are MANY forms of magnesium available to take as supplements. They have different purposes depending on the particular problem someone has, they have different rates of absorption and bioavailability, different side effects, and different percentages of magnesium delivered to the tissues –which is ultimately what counts if you want to have the desired benefits from your supplements.  Each person is different, and people have different reasons for needing the benefits of magnesium –that means you need to select the right product and dose for YOU and YOUR needs, not what your health food store clerk is selling, or the “recipe” from your friend!

The percentage of elemental magnesium delivered by various forms depends on the magnesium salt’s composition and its absorption rate. Magnesium oxide contains 57% to 60.6% elemental magnesium by mass, making it one of the highest in elemental content among common forms. Despite a lower absorption rate, it delivers more elemental magnesium per tablet than other forms due to its high concentration. For example, magnesium citrate contains only 11% to 16% elemental magnesium, and magnesium glycinate provides 10% to 14.1% elemental magnesium.

Absorption rates vary significantly between forms. Magnesium oxide has a reported absorption rate of 23% in a meta-analysis for a more accurate absorption rate. Magnesium citrate has an absorption rate of approximately 8%, while magnesium glycinate and magnesium lactate are well-absorbed, with superior oral absorption rates. Magnesium malate and magnesium orotate also show good absorption. In contrast, magnesium sulfate and magnesium chloride have poor absorption and acts as a laxative, causing problems with diarrhea.

The amount of elemental magnesium absorbed per 100 mg of supplement varies widely: magnesium oxide delivers about 13.8 mg of elemental magnesium, while magnesium citrate delivers only 3.3 mg. This demonstrates that higher elemental magnesium content can compensate for lower absorption rates, leading to greater overall delivery. Additionally, the release rate of magnesium from supplements can influence bioavailability, with some formulations showing immediate, intermediate, or slow release in the digestive tract.  So there clearly are a lot of factors to consider when selecting your magnesium supplement!

So let’s look at some of the different forms of magnesium best suited to different health problems people often face, the specific forms most helpful for GI and Gut health, and the reasons we have selected our magnesium product for our TFH store.

Organic vs. Inorganic Magnesium

• Organic forms (like magnesium citrate, glycinate, and taurate) are generally better absorbed because they dissolve easily in the gut, and have greater impact to improve gut motility and function, which helps relieve bloating, constipation, and GERD.
• Inorganic forms (such as magnesium oxide or carbonate) often have higher magnesium content by weight but are not as well absorbed as some of the organic forms (except citrate), which makes these forms more suitable for people with bowel motility problems like constipation, and GERD. But the lower absorption can increase risk of diarrhea, a side effect not as common with the organic forms above.

Common Magnesium Forms: A Few Pros and Cons

For correcting deficiencies, supporting sleep, cardiovascular function, or easing muscle spasms and anxiety, it is best to stick with organic forms, especially magnesium glycinate, one of the top performers for all the benefits we seek. The inorganic forms –oxide and chloride—are beneficial for bowel and gut issues with reduced motility, constipation, reflux, but can cause diarrhea at high doses.

Magnesium for Sleep and Digestive Comfort
Many people turn to magnesium to address sleep struggles or stomach upset. Here’s what the science says about the best forms for these goals:

• Magnesium glycinate is the gold standard for sleep. Its glycine component calms the nervous system, increases absorption, and minimizes digestive upset. Typical doses are 200–400 mg, taken 1–2 hours before bed.
• Magnesium L-threonate crosses the blood-brain barrier, supporting deep and REM sleep for those whose minds race at night, though it is pricier and contains less elemental magnesium.
• Magnesium glycinate/bisglycinate absorbs gently without causing diarrhea or cramping, making it ideal for long-term use or higher doses.
• Magnesium malate offers rapid uptake and supports energy and helps relieve muscle tension and pain with minimal digestive side effects.
• Magnesium chloride (in solution) is gentle for those with low stomach acid or sensitive guts, but not very effective for all the other benefits of magnesium I listed above, and the liquid form is less convenient.

Magnesium Supplementation BEST for Digestion Problems:

The Power of Pairing – Magnesium Meets Digestive Enzymes
Digestive enzymes are proteins that break down food into absorbable nutrients. When paired with magnesium, the benefits multiply:

• Magnesium activates digestive enzymes, enhancing the breakdown of proteins, carbs, and fats. This synergy reduces bloating, gas, and incomplete digestion.
• Better Digestion: Enzymes such as amylase, protease, and lipase found in our TruDigestZyme™ work alongside magnesium to speed up food processing, minimize fermentation, and support nutrient absorption.
• Magnesium’s muscle-relaxant effects calm gut cramps and promote smoother motility, which is especially helpful for constipation or sluggish digestion.
• Microbiome support: By optimizing breakdown and absorption, this pairing helps foster a healthier gut environment and reduces discomfort after meals.

Which Magnesium Form Pairs Best?

• Glycinate as in our TruMagnesium™ is the top choice for pairing with enzymes: it’s well-absorbed, gentle, and doesn’t cause laxative effects leading to diarrhea side effects that could disrupt enzyme activity.
• Malate is a close second for those needing an energy boost with digestive comfort.
• This is why I chose TruMagnesium™ for our Truth for Health Store for its combination of chelated glycinate and malate which I discuss in detail later.

As you can see, combining magnesium supplements with digestive enzymes enhances nutrient breakdown and absorption by leveraging magnesium’s role as a cofactor that activates enzymes like amylases, proteases, and lipases, leading to better overall digestion.

Practical Recommendations for Supplementation

• Glycinate is the most versatile and gentle option for pairing with enzymes.
• Take digestive enzymes 15–30 minutes before meals, or with your first bites if time is short, to ensure they’re active as food arrives in the stomach.
• Take magnesium 30–60 minutes before meals (or before bed for sleep support) to maximize absorption and synergy with enzymes.
• Consider slow-release or liquid forms if you have a sensitive gut or issues with absorption.
• Start with a lower dose and increase gradually to reduce the risk of digestive upset.

Remember, supplements are not a substitute for a balanced diet. Always consult with your healthcare professional before starting a new regimen, especially if you have kidney disease, heart issues, or take medications that affect magnesium levels.

Holiday Survival Guide – Navigating Heavy Meals with More Ease

The holiday season often means decadent meals, rich desserts, and sometimes uncomfortable bloating or constipation. Here’s how magnesium plus digestive enzymes can help you enjoy the festivities without regret:

• Bloating & Gas: Enzymes break down proteins, fats, and carbs from holiday feasts, while magnesium relaxes gut muscles, reducing distension and discomfort.
• Constipation: Magnesium glycinate as well as magnesium oxide promote bowel regularity, and enzymes prevent residue buildup from overeating.
• Nutrient absorption: This combination helps you extract more vitamins and minerals from festive foods, even when travel and stress disrupt normal eating patterns.
• Energy & Comfort: Magnesium reduces post-meal fatigue, while both nutrients ease digestive discomfort so you can focus on celebrating.
• Sleep Support: A magnesium supplement before bed can help you wind down after a busy, food-filled day.

Timing of Supplementation:

• Take digestive enzymes 15–30 minutes before large meals, or with your first bites if you’re short on time. Repeat mid-meal if you’re indulging in extra helpings.
• Take magnesium 30–60 minutes before meals for the best digestive support, or before bed for sleep and muscle relaxation.
• Stay hydrated and add fiber-rich foods to further support smooth digestion.

My recommendations for A Happier Gut During the Holidays!

TruMagnesium™
With nearly 40 years clinical experience using various forms of magnesium in my medical practice for a whole gamut of clinical conditions, and with all these various forms and types of magnesium on the market,  why did I select TruMagnesium™ for our TFH store?

TruMagnesium™  has a unique formulation designed for enhanced absorption that makes it ideal as an essential part of my Resilience formula and for separate supplementation for various specific health problems. TruMagnesium™ contains Albion®’s  TRAACS® magnesium lysinate glycinate chelate and Albion’s chelated dimagnesium malate.

Magnesium Lysinate Glycinate Chelate, is a mineral amino acid chelate in which magnesium is bound to two amino acids creating a complex that is more readily absorbed across the intestinal wall. Since the body can efficiently absorb dipeptides (two amino acids linked together), Albion’s TRAACS® magnesium lysinate glycinate is an excellent delivery system for magnesium. In fact, Albion’s TRAACS patented mineral amino acid chelates are resistant to competitive minerals and do not weaken the action of vitamins.
Di-Magnesium Malate, the other chelate in TruMagnesium™, contains 69% malate (malic acid). Malic acid (from di-magnesium malate) supports energy production and lactic acid clearance via the Krebs cycle. Malic acid may also support antioxidant systems by enhancing glutathione and antioxidant enzymes.  Malate is a specific form of magnesium that is especially helpful in muscle and myofascial pain syndromes, such as Fibromyalgia.

Each capsule of TruMagnesium™ supplies approximately 400 mg of malic acid. Malic acid was chosen because it forms complexes with magnesium and both play critical roles in energy production under aerobic conditions or when oxygen is lacking. Malic acid also helps reduce muscle aches and spasms.  Malic acid also appears to exert a protective effect by binding aluminum which may help in the reduction of aluminum toxicity – a huge potential benefit in combating environmental assaults we face today.

One or two capsules of TruMagnesium™ daily support many critical functions to improve health and resilience, including:

• Supports Cardiovascular Health
• Supports Healthy Muscle Function/Healthy Nerve Conduction
• Supports Bone Health
• Supports Energy Production
• May Support Healthy Glucose Metabolism

I feel strongly that most people will benefit from a basic level of magnesium supplementation. The majority of Americans have inadequate magnesium intake in their diets and as many as 15-20% of people are clinically deficient.  If you have tried other types of magnesium in the past, and had diarrhea side effects, or saw no real benefit, I encourage you to try our high quality, cGMP unique patented formulation, TruMagnesium™ because you may be quite surprised at the difference it makes to have this patented, more absorbable, “easier on the gut” formulation.  I use our TruMagnesium™ and for my personal regimen, I take magnesium in the morning and at bedtime to get the best combination of benefits overall.

TruDigestZyme™
A balanced diet rich in fruits, vegetables, whole grains, and fermented foods is key to maintaining optimal digestive function. Supplementing with digestive enzymes such as TruDigestZyme™ is another great option. TruDigestZyme™  features a complement of both pancreatic and intestinal enzymes highlighting the importance of both the pancreas and the intestines in the digestive process.

TruDigestZyme™ contains pancreatic enzymes of proteases, amylases, and lipases that are complemented by intestinal enzymes lactase, maltase, sucrase, enterokinase, and various peptidases. This comprehensive collection of enzymes can help with various digestive issues including digestion of plant-based compounds and dairy products.  For example, the enzyme lactase is required to break down lactose into glucose and galactose before the intact lactose can draw excess water into the bowel, and before colonic bacteria can break it down into volatile gases and acids. Though lactose (a disaccharide found only in mammals’ milk) is readily digested by most infants, normal production decreases as a child is weaned onto whole foods and may eventually cease in adulthood. Supplemental administration of lactase can support lactose digestion effectively and allow for continued consumption of milk-based products.

TruDigestZyme™ also contains several principle digestive enzymes as well as a complement of enzymes designed to break down plant compounds and fibers that humans would otherwise be unable to digest.

• Raffinose and melibiose – carbohydrates commonly found in legumes, can be broken down by the intestinal enzyme alpha-galactosidase. In the absence of this enzyme, these carbohydrates pass into the large intestine, where microbes can ferment them and produce volatile gases (flatulence). Supplemental administration of alpha-galactosidase, present in TruDigestZyme™, safely and effectively supports the digestion of these plant-based compounds and reduce bloating, abdominal distention, and those embarrassing side effects of beans.
• Beta-glucanase, hemicellulase, pectinase, xylanase, and dipeptidyl peptidase (DPPIV) are also present and improve the digestibility of plant-based foods by breaking down plant cell walls, fibers, and proteins.
• Phytase is present to facilitate the breakdown of indigestible phytates from grains and seeds, and release phosphorus, calcium, inositol, and other nutrients for absorption.
• Bromelain and papain offer additional support for protein digestion. The enzyme invertase catalyzes sugar to glucose and fructose.

Clinical Applications

• Supports Healthy Digestion of Macronutrients and Enhances Nutrient Absorption
• Supports Breakdown of Polysaccharides in Beans and Cruciferous Vegetables
• Supports Breakdown of Lactose
• Helps Support Pancreatic and Brush Border Enzyme Function

TruDigestZyme™ incorporates these digestive enzymes to provide a comprehensive formulation that functions in a wide pH range to support and facilitate healthy digestion. It has been formulated to allow flexible dosing that can be adjusted for individual needs with capsules that can be opened and contents sprinkled over food if desired. TruDigestZyme™ is a cost-effective, non-prescription, broad-spectrum, digestive enzyme formula suitable for vegans and designed to support the digestion of fat, protein, carbohydrate, fiber, and lactose.

Bonus Tips for Soothing Digestion and Bloating During the Holidays:

Tip # 1 – Herbal Tea Blends
While magnesium and digestive enzymes play a central role in maintaining digestive health and reducing post-holiday discomfort, herbal teas offer an additional, gentle approach to soothe bloating and support the digestive system especially after holiday meals. Integrating these teas into your holiday routine can help minimize symptoms like abdominal distension, gas, and sluggish digestion, and complement the benefits of magnesium and enzymes for a truly holistic strategy.

Top Herbal Tea Blends for Digestive Relief

• Peppermint Tea: Menthol in peppermint acts as an antispasmodic, relaxing gastrointestinal muscles to ease cramps and bloating, especially after large holiday meals. It stimulates bile flow for improved fat digestion and reduces gas buildup, offering fast relief from indigestion without overstimulating the gut.
• Ginger Tea: The compounds gingerol and shogaol in ginger stimulate digestive motility and gastric emptying, countering nausea and fullness. Ginger’s anti-inflammatory action soothes gut irritation and enhances enzyme production for better breakdown of carbohydrates and proteins common in festive dishes.
• Chamomile Tea: Apigenin in chamomile binds to GABA receptors, relaxing gut muscles and reducing spasms. Its mucilage coats the stomach lining, protecting against acid irritation—perfect for post-feast indigestion and mild discomfort.
• I suggest you avoid fennel or licorice teas: These teas are often listed along with the above teas for digestive health and promoting motility and easier bowel movements, and while they taste nice, these teas over time especially with long-term use licorice root combined with senna can dangerously lower potassium levels, lead to electrolyte imbalances, muscle weakness, and even heart issues. These herbs also interfere with Rx medicines for thyroid hormone and hormone therapy for menopausal women or andropause in men.

CAUTION: People with heart disease, kidney problems, hypertension, or those on diuretics, steroids, or heart medications face higher risks from this interaction between licorice, fennel and/or senna tea. Licorice does not increase cortisol production; instead, it blocks cortisol breakdown in the kidneys, mimicking aldosterone excess (pseudohyperaldosteronism). This elevates effective cortisol activity at certain receptors but does not raise overall circulating cortisol levels.  In patients with chronic kidney disease this pattern can contribute to subclinical hypercortisolism, worsening insulin resistance, treatment-resistant hypertension, and cardiovascular events like left ventricular hypertrophy. Patients often report persistent fatigue, sleep disturbances, and reduced physical performance disproportionate to CKD stage alone.

How to Brew Herbal Tea for Maximum Digestive Benefit

• Peppermint & Chamomile: Steep leaves or flowers for 5-10 minutes in just-boiled water to extract muscle-relaxing compounds without bitterness.
• Ginger: Crush and simmer roots/seeds for 10-15 minutes to maximize motility-boosting and anti-gas effects.

Enhance your blends with cinnamon sticks or fresh lemon during steeping for synergistic anti-inflammatory effects and add a touch of honey for a natural sweetener that is more gut-friendly. Enjoy 2-3 cups daily, 20-30 minutes after meals, to support digestion and reduce bloating during holiday celebrations.

Bonus Tip # 2-Take a Family Walk After Meals
Walking after holiday meals aids digestion and helps regulate blood sugar levels, countering the effects of heavy rich foods common during holiday festivities. Gentle walking promotes gut motility, moving food through the digestive tract more efficiently to reduce bloating, gas and heartburn. Just a 15-minute post meal walk can ease these symptoms without stressing joints. This low impact activity supports overall comfort after eating.

Putting it all Together

Combining TruMagnesium™ and TruDigestZyme™ with soothing gentle herbal teas and a family stroll after the big meal, you get a safe and effective plan for enhancing digestion, sleep, and overall wellness during the busy holiday season. And always consult your healthcare professional for personalized advice, especially if you have chronic health conditions or take medications. With informed supplementation, you can enjoy better digestion, deeper sleep, and more energy—so you can savor the holidays and every day thereafter.

CAUTION: As always, we urge you to avoid supplements without checking knowledgeable sources to evaluate your medical situation, proper lab tests to verify what is needed, and to make sure to avoid adverse interactions with prescription medicines and other supplements you take.

All Truth for Health Foundation Products Meet or Exceed cGMP Quality Standards, the highest quality standard for supplements sold in the USA.
For more information, references from studies are listed in the Product Data Sheets for each product, available on our website.  Under medical practice regulations, we are unable to answer individual medical questions or make specific individual supplement recommendations for people who are not established patients of Dr. Vliet’s independent medical practice.

I encourage you to consider our other natural medicines with our top quality, cGMP-compliant professional formulas for TruImmune™Boost, TruNAC™, TruImmunoglobulin,™ TruC with BioFlav™ (Vitamin C with complete Bioflavonoids), Tru BioD3™, TruZinc™, TruMitochondrial ™Boost and TruProBiotic™ Daily to replenish critical bifidobacteria depleted by COVID shots, viral illnesses, and antibiotic therapy.

To Your good health and improving resilience!
Elizabeth Lee Vliet, MD

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