Magnesium Oxide: Benefits, Side Effects, Dosage, and ...

This article explains everything you need to know about magnesium oxide, including how it compares with other forms of magnesium, its potential benefits and side effects, and how to take it.

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Magnesium oxide is one of the most common forms sold in supplement form, either as a stand-alone supplement or in multinutrient products.

It&#;s found in a number of foods but can also be taken as a dietary supplement. These supplements contain different forms of magnesium, including magnesium citrate, magnesium glycinate, and magnesium oxide.

Magnesium is a mineral that&#;s needed for many bodily processes, including blood sugar regulation, nerve function, energy production, and DNA synthesis ( 1 ).

Magnesium oxide is a supplement often used to treat migraine and constipation. It may provide other health benefits, including potentially lowering blood pressure and blood sugar levels.

Magnesium oxide is an inorganic salt of magnesium. Even though it contains high amounts of magnesium, it has low absorbability in the body. Still, it has been shown to offer health benefits like constipation relief.

Still, magnesium oxide has been shown to offer several benefits and is commonly used to treat medical conditions like chronic constipation.

In contrast, magnesium citrate, magnesium acetyl taurate, magnesium malate, and magnesium glycinate all have high absorption rates and are more effective at increasing magnesium levels in the body ( 6 , 7 , 8 , 9 , 10 ).

A rat study demonstrated its low absorption rate, concluding that only 15% of orally administered magnesium oxide was absorbed, while 85% was excreted in the feces. Older research suggests the absorption rate is even lower in humans ( 4 , 5 ).

Because of its low absorption rate in your intestines, magnesium oxide may lead to digestive effects like diarrhea. In fact, its strong laxative effects are why it&#;s commonly used to treat constipation ( 3 ).

Meanwhile, a supplement with both inorganic and organic magnesium salts &#; magnesium oxide and magnesium glycerophosphate, respectively &#; had the highest bioavailability ( 3 ).

A study confirmed this by testing 15 magnesium supplements and finding that a supplement containing only magnesium oxide had the lowest bioavailability ( 3 ).

However, they have a low solubility rate, making them less bioavailable than other forms of the mineral. So, even though magnesium oxide supplements provide a good amount of magnesium, it&#;s not the most available form for your body to utilize ( 3 ).

Magnesium oxide and other inorganic salts of magnesium like magnesium carbonate are high in elemental magnesium, which is the total amount of magnesium in a supplement ( 3 ).

How does it compare with other forms of magnesium?

Compared with other forms of magnesium, it may be less effective at raising blood magnesium levels ( 3 ).

It&#;s one of many forms of magnesium available for purchase in supplement form. It&#;s added to dietary supplements as well as over-the-counter medications used to treat constipation, indigestion, and headaches.

Magnesium oxide is an inorganic salt of magnesium formed with ions of magnesium and oxygen ( 2 ).

Research shows that magnesium oxide is effective at treating certain medical conditions.

May help treat headaches

Magnesium is needed for proper nerve cell functioning. As such, a deficiency in this mineral can lead to migraine headaches.

Studies show that magnesium oxide may reduce headache symptoms. It may even be as effective as some migraine headache medications (11).

For example, a randomized, controlled, double-blind study in 63 people who experienced migraine found that taking 500 mg of magnesium oxide daily reduced migraine frequency as effectively as a migraine medication called valproate sodium (12).

Older research also suggests that magnesium oxide may reduce migraine in children (13).

However, other forms of magnesium like magnesium sulfate and magnesium citrate may be more effective at treating migraine, as they are typically better absorbed (14, 15, 16).

May reduce stress and anxiety

Magnesium plays an important role in your body&#;s stress response. In fact, studies have shown that people who experience frequent stress tend to have lower magnesium stores (17).

Some studies have shown that supplementing with magnesium may help reduce levels of stress and anxiety in certain populations.

For example, a review of 18 studies found that magnesium oxide may reduce stress and anxiety in women with premenstrual syndrome, but only when combined with vitamin B6 (18).

Despite these promising results, researchers acknowledge that the quality of existing studies on the subject is poor, and future well-designed studies are needed (18).

Helps treat constipation

One of the most common uses of magnesium oxide supplements is constipation treatment. The supplement has an osmotic effect, meaning it draws water into the intestines to cause a laxative effect that can help relieve constipation in both children and adults.

In a small randomized, double-blind, controlled study, 34 women with mild to moderate constipation were treated with either 1.5 grams of magnesium oxide or a placebo daily for 4 weeks (19).

Many women in the magnesium group experienced significantly improved bowel movement frequency, stool form, colonic transport time, and quality of life compared with the placebo group (19).

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In fact, over 70% of those treated with magnesium oxide reported overall symptom improvement, compared with only 25% of those in the placebo group (19).

Similarly, a study in 90 people with constipation found that taking either 1.5 grams of magnesium oxide or 1 gram of senna, another laxative, significantly improved spontaneous bowel movements and constipation-related quality of life compared with a placebo (20).

Magnesium oxide has also been shown to prevent constipation after surgery, treat opioid-induced constipation, and improve functional constipation in children (21).

That said, while magnesium oxide has been shown to be safe for treating constipation, it may lead to dangerously high magnesium levels in certain populations, such as those with kidney impairment and older adults (5).

May lower blood pressure

Magnesium oxide supplements may help reduce elevated blood pressure levels.

A study in 48 people with high blood pressure found that treatment with 300 mg of magnesium oxide per day for 1 month significantly decreased both systolic (the top number) and diastolic (the bottom number) blood pressure (23).

Researchers theorize that the supplement may lower blood pressure by decreasing cellular calcium levels to relax smooth muscle cells and widen blood vessels (23).

May lower blood sugar levels

Magnesium supplements may lower blood sugar levels in people with diabetes.

For example, supplements containing magnesium oxide and zinc have been shown to lower blood sugar levels in people with type 1 diabetes, type 2 diabetes, and gestational diabetes, which is diabetes that can occur during pregnancy (24).

In a study, 70 women with gestational diabetes supplemented with either 250 mg of magnesium oxide or a placebo daily for 6 weeks (25).

The magnesium oxide treatment significantly improved blood sugar levels. It also reduced triglyceride levels and the inflammatory markers C-reactive protein (CRP) and malondialdehyde, compared with the placebo group (25).

Magnesium oxide supplements have also been shown to improve blood sugar management in Egyptian children with type 1 diabetes and Iranian adults with type 2 diabetes (26, 27).

Summary

Magnesium oxide may help treat migraine and constipation, reduce blood pressure, improve blood sugar management, and decrease levels of stress and anxiety in certain populations.

Choosing the rightto support your health comes down to more than just comparing prices. Magnesium supplements come in many different forms, types and combinations and there can be great variability between magnesium products.

Here are some factors to consider when choosing between different magnesium supplements to assist your goals.

The different forms of magnesium explained

Magnesium needs to be bound to another molecule to increase its stability in a supplement. The molecule used can affect its bioavailability, or how well it is absorbed and used. In other words, can your body actually make use of it? There are many different forms of magnesium available on the market, but these are the most common ones you will likely come across in your search for the best magnesium supplement.

Magnesium oxide

Magnesium oxide is a combination of magnesium and oxygen. It&#;s cheaper to produce than other magnesium forms, however, it tends to have a low absorption rate, as low as 4% in some studies.1 This means it may be harder to achieve your intended health benefits. Magnesium oxide can also lead to unfortunate side effects like an upset stomach and loose bowel motions.

Magnesium citrate

Magnesium citrate is magnesium that&#;s bound to citric acid. Studies show that this type of magnesium is well absorbed when compared to other forms.2

Magnesium orotate

This is magnesium combined with orotic acid. This type of magnesium has a good absorption rate and is especially beneficial for cardiovascular health.3

Magnesium sulfate

This form of magnesium combines sulphur, oxygen and magnesium. It is more commonly known as epsom salts. It&#;s best used as a bath soak to help with muscle aches and pains as when taken orally it has a low absorption rate and a laxative effect.

Magnesium diglycinate (Meta Mag®)

Magnesium diglycinate (Meta Mag®) is magnesium combined with the amino acid glycine. It&#;s an easily absorbed form of magnesium that&#;s readily transported to the bloodstream. Evidence suggests that magnesium diglycinate has superior absorption when compared to other forms including magnesium oxide and magnesium citrate.4,5 Other key benefits of magnesium diglycinate are that it&#;s well-tolerated and gentle on the stomach and doesn&#;t have the uncomfortable digestive side effects associated with other magnesiums. It is also suitable for many different health applications from relieving muscle cramps and mild spasms to assisting energy production and providing benefits during times of stress.

What else should l look for in a magnesium supplement?

Aside from looking at the magnesium form and how well it&#;s absorbed and used by the body, there are other considerations.

The preparation (tablet/powder)

Your magnesium supplement will not be very effective if you do not take it. When choosing the right magnesium preparation for your lifestyle, have a think about whether you prefer the convenience of taking tablets or if you&#;d prefer the ease of a magnesium powder. Athletes and those who have trouble swallowing tablets might be better off with a powder formulation that can be made into a delicious and hydrating drink. People who lead busy lifestyles might favour magnesium tablets that can be taken on the go.

Elemental magnesium amount

The actual amount of magnesium in a supplement is known as the elemental amount and is usually provided in brackets on the label. This might be valuable when comparing magnesium supplements. Keep in mind that a supplement containing 500mg of a magnesium compound might only contain 50mg of actual magnesium.

Combination with other ingredients

Magnesium is often combined with other ingredients to enhance results. For example, to assist with sleep, magnesium might be combined with a calming herb such as passionflower. To support a healthy stress response, magnesium might be combined with the adaptogen rhodiola. Magnesium formulas may also include complementary nutrients such as B vitamins, zinc, vitamin C, vitamin D and taurine to assist energy production, support healthy muscles and relieve premenstrual symptoms and menstrual pain.

How to choose a magnesium supplement that&#;s best for your goals

Ethical Nutrients, Australia&#;s no. 1 magnesium brand, has a range of magnesium supplements to suit your unique situation. All formulas contain high strength, easily absorbed and tolerated magnesium diglycinate (Meta Mag®) to help you achieve the health goals you have in mind. You also have the choice between tablets and powders to help with compliance in meeting your magnesium targets and unique formulas designed to assist with different health needs like stress, sleep, energy and muscle health support. 

The company is the world’s best Magnesium Oxide Bulk supplier. We are your one-stop shop for all needs. Our staff are highly-specialized and will help you find the product you need.

References

1. Firoz M et al, , &#;Bioavailability of US commercial magnesium preparations&#;, Magnes Res, vol 14, no 4, pp 257-62
2. Kappeler D et al, , &#;Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized crossover study&#;, BMC Nutrition, vol 3, no 7
3. Stepura O.B, , &#;Magnesium orotate in congestive heart failure&#; (MACH), Int.J Cardiol, vol 131, pp 293&#;295
4. Hartle J et al , &#;Development of a model for in-vitro comparative absorption of magnesium from five magnesium sources commonly used as dietary supplements&#;, FASEB Journal, vol 128, no 6
5. Graff D , &#;Bioavailability of magnesium chelazome&#;, Research Notes, vol 9, no 1, pp2-3