I take a capsule form and I think it is powder inside. I haven’t noticed a change in output but I have an ileostomy not a j pouch now so maybe that makes it different. I use to get literally 300-400 muscle knots, like everywhere I touched hurt or was swollen. My physicians worked up all kinds of tests for rarer autoimmune muscle diseases and a chiropractor of all people mentioned the magnesium and it instantly solved the issue. 🤦♀️I take one capsule every morning with my Metamucil.