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.
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.
Still, magnesium oxide has been shown to offer several benefits and is commonly used to treat medical conditions like chronic constipation.
In contrast, magnesium acetyl taurate, magnesium malate, and magnesium glycinate all have high absorption rates and are more effective at increasing magnesium levels in the body.
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. Research suggests the absorption rate is even lower in humans.
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.
Meanwhile, a supplement with both inorganic and organic magnesium salts &#; magnesium oxide and magnesium glycerophosphate, respectively &#; had the highest bioavailability.
A study confirmed this by testing 15 magnesium supplements and finding that a supplement containing only magnesium oxide had the lowest bioavailability.
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.
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 .
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.
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.
Research shows that magnesium oxide is effective at treating certain medical conditions.
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.
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.
Older research also suggests that magnesium oxide may reduce migraine in children.
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.
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.
Despite these promising results, researchers acknowledge that the quality of existing studies on the subject is poor, and future well-designed studies are needed.
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.
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.
In fact, over 70% of those treated with magnesium oxide reported overall symptom improvement, compared with only 25% of those in the placebo group.
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.
Magnesium oxide has also been shown to prevent constipation after surgery, treat opioid-induced constipation, and improve functional constipation in children.
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.
Magnesium oxide supplements may help reduce elevated blood pressure levels.
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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.
Researchers theorize that the supplement may lower blood pressure by decreasing cellular calcium levels to relax smooth muscle cells and widen blood vessels.
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 2 diabetes and coronary artery disease.
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.
While supplementing with magnesium oxide may offer some benefits, there are potential side effects to consider.
Magnesium oxide is generally safe when used in appropriate doses. However, taking large amounts over long periods can lead to high blood magnesium levels, or hypermagnesemia, which is a serious condition that can be fatal.
Groups particularly at risk of developing hypermagnesemia include those with kidney disease, older adults with bowel disorders, and those taking 1,000 mg of magnesium oxide or more per day.
A case series discussed four cases of hypermagnesemia, one of which was fatal. All of the patients were over 65 years old and had kidney disease.
As such, researchers urge healthcare professionals to be aware of this risk and monitor magnesium levels in those being treated with magnesium oxide and other forms of magnesium.
Magnesium oxide may also result in digestive side effects like bloating and diarrhea, especially when taken at higher doses.
What&#;s more, the supplement may suppress the absorption of certain medications, including antipsychotic and antidepressant drugs, as well as those used to treat urinary incontinence and Parkinson&#;s disease.
If you&#;re interested in taking magnesium oxide, consult your healthcare professional to determine whether it&#;s appropriate and safe for you.
Magnesium is a vital mineral needed to support the health of bones, teeth, and muscles (including the heart), as well as for sleep and a healthy stress response. Despite its importance, many of us don&#;t get enough magnesium to support optimal health. According to Statistics Canada, more than one-third of Canadians over the age of 19 do not consume enough magnesium in their diet to meet the Estimated Average Requirement.&#;[1]
Magnesium supplements are a convenient way to ensure a good daily intake of this vital mineral but choosing the best magnesium supplement can be confusing.
Here&#;s the lowdown on why we need magnesium, and which forms are best for sleep, stress, bones, and muscle health:
Magnesium is a mineral that is crucial to the body&#;s function as it is a cofactor for more than 300 enzymes. It is essential for producing adenosine triphosphate (ATP), the body&#;s main fuel source. It is also sometimes referred to as the &#;anti-stress mineral&#; because we need more magnesium during stress, which helps us relax.
Magnesium is a busy mineral in the body. It is an essential electrolyte, and some of its key roles include the following:
Magnesium needs vary, depending on age, sex, whether you&#;re pregnant or nursing an infant, and other factors, such as body size and activity. Needs can also differ for people taking certain medications that deplete or affect magnesium absorption by the body.&#;[2] Similarly, anyone with a digestive issue affecting nutrient absorption may need more magnesium than average.
In general, though, the recommended daily allowance for magnesium is provided below:
Recommended Daily Allowance (RDA) for Magnesium [3] Men aged 19&#;30 400 mg Men over the age of 30 420 mg Women aged 19&#;30 310 mg Women over the age of 30&#; 320 mg Pregnant individuals aged 19&#;30 350 mg Pregnant individuals aged 30 or over 360 mg Anyone aged 19&#;30 nursing an infant 310 mg Anyone aged 30 or older nursing an infant 320 mgThe risk of magnesium deficiency is higher for:
High-fibre foods are often good sources of magnesium. Some key dietary sources of magnesium include:
With all the different magnesium supplements to choose from, which form should we take? Let&#;s look at the most popular yet different forms of magnesium and which may be suitable for your goals. To ensure that supplementation is right for you, always speak to your health care practitioner.
1. Magnesium oxide
Magnesium oxide is the most affordable form of magnesium; however, it has poor bioavailability (absorbs poorly). Therefore, you may need to take a higher dose. Since you may have to increase the dose to see results, it is more likely you may experience a laxative effect.
2. Magnesium citrate
Magnesium citrate is bound to citric acid and is one of the most bioavailable, which means it has a higher absorption rate than other forms of magnesium.
3. Magnesium glycerophosphate
Magnesium is attached to glycerol and phosphoric acid (i.e., phosphate). It is highly bioavailable, with minimal disruption to the gastrointestinal system.
4. Magnesium bisglycinate
Magnesium glycinate is bound with glycine, a non-essential amino acid, and is one of the most bioavailable and absorbable forms of magnesium and the least likely to induce diarrhea. Magnesium bisglycinate has a calming effect on the body and brain and can help promote a healthy circadian rhythm.&#;[4]
5. Magnesium bound to Kreb&#;s cycle intermediates (malate, fumarate, succinate, and citrate) has high bioavailability and is able to directly improve the body's ability to produce energy and has been shown to combat fatigue and relax muscles.
Something else to consider when choosing a magnesium supplement is the quantity of elemental magnesium present. For example, two tablets containing different forms of magnesium, but both weighing 300 mg, may, for instance, provide 150 mg of elemental magnesium or just 50 mg of elemental magnesium. You need to look for the elemental amount to see if you&#;re meeting your required daily intake.
Tip: Read the entire product label to see how much elemental magnesium is present per dose. On Webber Naturals products, the total magnesium on the label is the elemental amount.
Magnesium plays a crucial role in enabling your body to absorb minerals such as calcium, phosphorus, potassium, and sodium and vitamins such as vitamin D. Therefore, supplementing magnesium alongside these nutrients is often a good idea.
For example, magnesium is an essential partner for calcium. While a ratio of 2:1 calcium to magnesium is often recommended for these two key minerals, the ratio in bone is closer to 1:1, which is why you&#;re more likely to see equal amounts of calcium and magnesium in bone-building formulas.
From dose to form to format, we hope the information shared here provides a clearer picture on the variety and benefits of the various magnesium supplements available to choose from to fit your own needs.&#;&#;&#;
This may require some experimenting on your part to see which magnesium will suit best your needs, but as it is a relatively inexpensive mineral, it won&#;t break the bank!
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