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.
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).
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).
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).
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).
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).
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).
SummaryMagnesium oxide may help treat migraine and constipation, reduce blood pressure, improve blood sugar management, and decrease levels of stress and anxiety in certain populations.
Magnesium oxide is a form of magnesium salt that is most commonly used to treat low magnesium levels and constipation. It has also been studied for its effects on blood pressure, type 2 diabetes, and migraines. Most people get magnesium from food, but supplementation is sometimes needed.
Magnesium oxide is one of a few types of magnesium supplements you can get without a prescription. It is also an ingredient in some over-the-counter (OTC) medications. It's generally safe but may cause stomach aches and diarrhea. The recommended daily magnesium intake from all sources is between 310 milligrams (mg) and 400 milligrams for younger adults and between 320 milligrams and 420 milligrams for older adults.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Uses of Magnesium Oxide
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent a disease.
Magnesium oxide is a magnesium mineral supplement that has magnesium and oxygen ions.
Magnesium Deficiency
Magnesium deficiency in the general population is uncommon, but low intakes (e.g., older adults) or losses caused by health conditions (e.g., gastrointestinal diseases, type 2 diabetes, alcohol misuse) can lead to a magnesium deficiency.
Early signs of a magnesium deficiency include:
When the deficiency gets worse, symptoms can include:
You can get magnesium through your diet and supplements. Before starting any supplements, please discuss them with your healthcare provider.
Constipation
Magnesium is an ingredient in some laxatives (e.g., Philips' Milk of Magnesium). The supplement draws water into the intestines to soften stool, making it easier to pass (osmotic effect).
One randomized, double-blind, placebo-controlled trial looked at the effects of magnesium oxide in adults with chronic mild-to-moderate constipation. Seventeen people took magnesium oxide for 28 days and 17 took a placebo.
At the end of the study, magnesium oxide significantly improved participants&#; overall symptoms, including spontaneous bowel movement, stool form, colonic transit time, and abdominal symptoms compared to taking the placebo.
Magnesium oxide should only be used as a short-term treatment for constipation. If you have constipation, talk to your healthcare provider about the best treatment for you. Call your provider if your constipation does not get better or gets worse after trying magnesium oxide.
Blood Pressure and Risk of Stroke
Magnesium oxide might help reduce high blood pressure (hypertension) and lower the risk of stroke.
A review that looked at seven prospective studies found that diets high in magnesium can reduce diastolic blood pressure and may reduce the risk of stroke (especially ischemic strokes, which happen when an artery in the brain is blocked. This kind of stroke is often caused by high blood pressure).
Another systematic review of 49 studies on oral magnesium supplementation and blood pressure showed promising but conflicting results:
Type 2 Diabetes
Diets high in magnesium have been associated with a lower risk of type 2 diabetes.
One long-term meta-analysis of seven studies including 286,668 people found that 100 milligrams per day in total magnesium intake significantly lowered the risk of diabetes.
Another meta-analysis of 13 studies demonstrated a dose-dependent association between magnesium intake and type 2 diabetes risk. However, this was only statistically significant in people who were overweight.
However, very few short-term clinical trials have been done on magnesium oxide&#;s effects on controlling type 2 diabetes. The American Diabetes Association (ADA) states there is not enough research to support using magnesium supplements to improve blood glucose in people with type 2 diabetes.
If you have diabetes, talk to your provider before starting magnesium oxide supplementation.
Migraines
Magnesium oxide supplementation may reduce the number and intensity of migraines.
A randomized, double-blind crossover study showed that taking 500 milligrams of magnesium oxide appeared to be as effective as valproate sodium in preventing migraine attacks. Sixty-three people in the study took either magnesium oxide or valproate sodium.
The American Academy of Neurology and the American Headache Society concluded that magnesium therapy is "probably effective" for migraine prevention, but research is limited.
It&#;s also important to note that the typical dose of magnesium used for migraine prevention is higher than magnesium's tolerable upper limit (UL). Therefore, it should only be used under the supervision of a healthcare provider.
Please discuss the use of magnesium oxide supplements with your healthcare provider before taking them if you have migraines.
How It Compares to Other Forms of Magnesium
Other types of magnesium supplements include:
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Magnesium chloride
. This form of magnesium supplement is often used in topical products, like skin creams. It's better absorbed by the body than magnesium oxide.Magnesium citrate
. This form of magnesium supplement is one of the most widely used. It's one of the best forms of magnesium absorbed by the body. It can have similar uses to magnesium oxide, including as a laxative.Magnesium glycinate
. This form of magnesium is very helpful in fixing a deficiency because the body absorbs it well, and it is less likely to cause diarrhea than magnesium oxide.Magnesium lactate
. This form of magnesium is bound withlactic acid
, which your muscles make when they are working hard. It's more absorbable than magnesium oxide and does not usually cause diarrhea. Sometimes, this form of magnesium is added to foods and drinks to help balance their acidity.Magnesium malate
. This form of magnesium is absorbed well by the body and some people claim that it helps with whole-body symptoms like fatigue and muscle pain.Magnesium orotate
. This form of magnesium hasorotic acid
, which helps the magnesium get into the body's cells. It can be used as a supplement to help with deficiencies but is not as popular as other forms of magnesium, and may not be safe at higher doses.Magnesium sulfate
. This form of magnesium is commonly known as Epsom salt, which some people use to make baths that are soothing for sore muscles. It's generally not the preferred choice for trying to correct a magnesium deficiency because it can be dangerous if you take too much.Magnesium L-threonate
. This form of magnesium is combined withthreonic acid
, which comes from vitamin C. It can be used to help with a deficiency and may have some other health benefits as well, such as for immune function.Bruce Gifford/Getty Images.
What Are the Side Effects of Magnesium Oxide?
Consuming a supplement like magnesium oxide may have side effects. These side effects may be mild or severe.
Upset stomach and diarrhea are the most common side effects of magnesium oxide. Taking magnesium oxide with food can often prevent these side effects. If side effects do not get better or are getting worse, it is best to talk to your healthcare provider.
Severe allergic reactions to magnesium oxide are rare. However, seek immediate medical help if you develop:
Precautions
People with kidney problems should ask their providers before starting magnesium oxide supplements. In addition, pregnant and lactating people, as well as children, should avoid magnesium oxide supplements because the risks to these groups are unknown.
Dosage: How Much Magnesium Oxide Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your needs.
The following is the Recommended Dietary Allowance (RDA) for magnesium:
Magnesium oxide supplements should be taken by mouth with meals to reduce the chances of stomach upset. Do not crush or chew the supplements, as consuming them this way can increase the risk of side effects. If taken in liquid form, shake and measure the proper dose according to the instructions on the supplement's label.
Discuss your use of magnesium oxide with your provider to find out the safest and most effective amount to take for your needs.
What Happens If I Take Too Much Magnesium Oxide?
It is possible to take too much magnesium oxide. Large doses of magnesium oxide can cause magnesium toxicity, but this is more likely in people with kidney problems.
Taking too much magnesium oxide may cause:
If you have any of these symptoms after taking magnesium oxide, seek medical care right away.
Interactions
Magnesium oxide may prevent the absorption of several medications. Before starting magnesium oxide supplementation, please discuss the prescription and OTC medications, vitamins, or herbal supplements that you take with your healthcare provider.
Magnesium oxide might reduce how well the Parkinson's disease treatment Sinemet (levodopa and carbidopa) works. However, more studies are needed.
Other medications that can interact with magnesium oxide include:
Bisphosphonates
such as Fosamax or Binosto (alendronate
) (take magnesium-containing supplements at least 2 hours from when you take bisphosphonates)tetracyclines
andquinolones
(take antibiotics at least two hours before or 4 to 6 hours after a magnesium supplement)furosemide
), Bumex (bumetanide
), and Microzide (hydrochlorothiazide
)esomeprazole magnesium
) and Prevacid (Iansoprazole
)gabapentin
)digoxin
)celecoxib
)rosuvastatin
)Magnesium oxide may interact with the following supplements:
polycarbophil
Other interactions may occur. Before starting magnesium oxide, ask your healthcare provider or pharmacist for a complete list of potential drug, supplement, and food interactions.
Carefully read a supplement's ingredient list and nutrition facts panel to know which ingredients and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss any potential interactions with foods, other supplements, and medications.
Sources of Magnesium Oxide
Magnesium is found in many plant and animal foods and beverages, including green leafy vegetables (spinach), legumes, nuts, seeds, and whole grains. Usually, foods that are higher in fiber are rich in magnesium.
Magnesium oxide supplements are available OTC without a prescription. Magnesium oxide is sold under several brand names. Your healthcare provider or pharmacist can advise you on which brand might fit your unique situation and overall health.
Before starting a magnesium supplement, it is a good idea to have your magnesium levels checked by your provider. There is no way to know if the symptoms you are having are related to a magnesium deficiency, another nutritional deficiency, or an illness. You should tell your provider about any health conditions you have and all medications you&#;re taking to avoid interactions or adverse reactions.
Summary
Magnesium oxide is a type of magnesium. It&#;s often an ingredient in laxatives and supplements.
Getting enough magnesium is important for good health. Without it, the body cannot function properly. Eating magnesium-rich foods, like green leafy vegetables, legumes, nuts, seeds, and whole grains, is usually enough to get the magnesium you need.
It&#;s important to make sure you get enough magnesium without getting too much. You should always talk to your provider before starting any supplement. If you think you have low magnesium levels, ask your provider to check them.
What is the best source of magnesium?
The best way to get magnesium is through your diet and eating a variety of magnesium-rich foods, such as spinach, legumes, nuts, seeds, and whole grains.
Supplements are an option for maintaining magnesium levels in people whose levels remain low despite diet changes. Please talk to your healthcare provider before starting a magnesium oxide supplement.
How do I know if I should take a magnesium oxide supplement?
A healthcare provider can assist you in determining if magnesium oxide supplements are needed for maintaining and/or increasing magnesium. A blood test is usually used to check the level of magnesium in your blood.
Anyone who thinks their magnesium is low should talk to their healthcare provider before starting a supplement.
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