We’ve heard a variety of buzz currently round magnesium and its bounty of potential wellness advantages—together with magnesium for sleep (cue the sleepy lady mocktail), rest, and muscle ache aid. However on a broader scale, magnesium is an important mineral and electrolyte that helps make DNA and regulate all the pieces from our nerve and muscle operate to our blood sugar ranges, per the Nationwide Institutes of Well being.

Nonetheless, most individuals consider magnesium as a chilled mineral. “It actually relaxes all the pieces in our physique,” says Deepali Kashyap MD, IFMCP, NMCP, a licensed purposeful drugs physician with Galleria Ladies’s Well being. “When you have leg cramps, it helps with that. When you have abdomen cramps, it helps with that. It relaxes our blood vessels, so it helps to decrease blood strain.”

The perfect place to get your magnesium fill is thru magnesium-rich meals. Although typically, it helps to get a lift with dietary supplements. There are lots of various kinds of magnesium dietary supplements—one of the vital extensively obtainable and cheap varieties being magnesium oxide.

Magnesium oxide is a salt mixed with magnesium and oxygen, per the Nationwide Library of Medication (NLM). Whereas it is a widespread type of magnesium in over-the-counter (OTC) dietary supplements, it is usually not advisable by itself by medical doctors.

In different phrases: Magnesium oxide might not the greatest sort of magnesium to take when you’ve got a deficiency, however it does have some well being advantages. Study what these are right here, plus how a lot to get per day, and one of the best types of magnesium to take for explicit well being points.

How is magnesium oxide totally different from different magnesium dietary supplements?

Magnesium oxide could be discovered as an OTC complement and is usually bought in pill or capsule type. It is often taken as a dietary complement to assist heartburn, bitter abdomen, and constipation, per the NLM.

One of many largest variations between magnesium oxide and different magnesium dietary supplements—similar to magnesium citrate and glycinate—is that magnesium oxide has much less bioavailability. Meaning much less of the magnesium within the complement is obtainable on your physique to make use of, says Brynna Connor, MD, a household drugs doctor and health-care ambassador at NorthWestPharmacy.com.

In actual fact, a July 2019 examine in Vitamins examined the bioavailability of 15 totally different types of magnesium and located that magnesium oxide had the bottom solubility and, due to this fact, bioavailability—regardless of having a excessive quantity of elemental (or complete) magnesium. This implies if you happen to’re magnesium-deficient, it might not be one of the best type to take. (Extra on this under.)

What’s one of the best complement to take for magnesium deficiency?

As a result of magnesium oxide would not take up effectively into the bloodstream, it would not work in addition to different forms of magnesium which are extra readily absorbed, says Dr. Connor. So when you’ve got a deficiency, magnesium oxide will not be as efficient as different forms of magnesium in elevating your blood magnesium ranges.

Types of this mineral which are higher absorbed than magnesium oxide—and are higher for treating magnesium deficiency basically—embody the next:

  • Magnesium citrate
  • Magnesium glycinate
  • Magnesium aspartate
  • Magnesium lactate
  • Magnesium chloride

When you suppose you will have a magnesium deficiency, schedule a go to along with your physician to get your blood examined. Some widespread indicators of low magnesium ranges embody the next, per the U.S. Nationwide Library of Medication:

  • Lack of urge for food
  • Nausea
  • Vomiting
  • Fatigue and weak spot
  • Muscle cramps
  • Irregular heartbeat

6 potential well being advantages of magnesium oxide

Magnesium oxide is the least bioavailable of all various kinds of magnesium, however it does nonetheless supply some well being advantages for explicit points. (In fact, if you happen to’re coping with any of the under, step one is to speak to your physician to see if a magnesium complement is best for you.)

1. It could assist relieve your complications

Some analysis exhibits that magnesium deficiency is related to complications and migraines.

A February 2021 randomized managed trial in Acta Neurologica Belgica discovered that 500 milligrams of magnesium oxide was efficient in stopping migraine just like the migraine remedy valproate sodium. One other randomized managed trial of 118 kids discovered that taking 9 milligrams per kilogram of oral magnesium oxide each day considerably lowered headache days general, per a September 2020 evaluation in Vitamins.

However magnesium oxide is not the one type of magnesium that is nice for migraine prevention. “The perfect type of magnesium for migraines or complications is definitely magnesium threonate,” says Dr. Kashyap. “Now we have one thing known as a blood-brain barrier that forestalls many chemical compounds from our physique from going to our mind. And magnesium threonate is without doubt one of the varieties that’s in a position to cross the blood-brain barrier and really actually assist with complications,” she says.

2. It could assist help your physique’s stress response

Magnesium performs an vital position within the physique’s stress response—it helps regulate the stress hormone cortisol in addition to sure neurotransmitters within the mind, based on the Cleveland Clinic.

Though extra analysis is required, “there may be some information to point out that magnesium oxide might help when supplemented with vitamin B6 to cut back anxiousness and stress in girls, notably those that have premenstrual syndrome,” says Dr. Connor, citing a Might 2017 systematic evaluation in Vitamins.

3. It may possibly assist relieve constipation

Loads of analysis backs up magnesium oxide as a secure and efficient technique to discover aid while you’re, ahem, backed up. “As an osmotic laxative, magnesium oxide causes your intestines to launch water, which is drawn into and softens the stool, making bowel actions extra frequent and stool simpler to cross,” says Dr. Connor.

In actual fact, a January 2021 randomized, placebo-controlled trial in The American Journal of Gastroenterology discovered that taking 1.5 grams of magnesium oxide was simply as efficient as the favored laxative senna in relieving constipation. And a February 2017 randomized managed trial in Magnesium Analysis discovered that taking 800 milligrams of magnesium oxide helped forestall constipation after surgical procedure.

When you’re taking magnesium for intestine well being and constipation, it is usually within the type of a laxative—to assist regulate your bowel actions.

4. It could assist decrease blood strain

Magnesium helps calm down our blood vessels, and in consequence, might assist decrease blood strain ranges, says Dr. Kashyap. Although the analysis on this impact is proscribed, a small 2018 examine in Vitamins discovered that individuals residing with hypertension who took 300 milligrams of magnesium oxide for a month considerably lowered their blood strain ranges.

Finally, when you’ve got hypertension, it is best to go to your physician to debate sure prescription medicines and life-style changes first, earlier than attempting a magnesium complement.

5. It could enable you stabilize your blood sugar

Magnesium performs a task in insulin operate and breaking down carbohydrates—two elements that affect blood sugar ranges. This will counsel that, in some circumstances, taking magnesium dietary supplements may help your efforts to stabilize your blood sugar and insulin ranges.

A Might 2020 examine in Lipids in Well being and Illness discovered that taking a mix of 250 milligrams of magnesium oxide and 150 milligrams of zinc sulfate helped decrease blood glucose ranges in folks with coronary coronary heart illness (CHD) and kind 2 diabetes. A small March 2017 examine in Medication confirmed that correcting low magnesium ranges by taking magnesium oxide helps enhance blood sugar in kids with sort 1 diabetes. And a January 2019 examine in Vitamins confirmed that taking 250 milligrams of elemental magnesium made up of magnesium oxide, gluconate, and lactate every day for 3 months confirmed a major enchancment in HbA1C and insulin ranges. Nevertheless, extra analysis remains to be wanted to completely perceive magnesium oxide’s impact on blood sugar.

Remember: When you have excessive blood sugar ranges, it is best to first flip to life-style modifications like watching your sugar consumption, exercising, and taking prescription medicines (if suggested by your physician).

6. It could assist preserve your pores and skin’s moisture and well being

As a result of magnesium helps open up our blood vessels, it will possibly enhance the blood provide to our organs, says Dr. Kashyap. This consists of your pores and skin—aka, your physique’s largest organ.

“Magnesium is important for sustaining pores and skin’s moisture and minimizing water loss,” says Dr. Connor. “There’s some information to point out that individuals who have considerably dry or broken pores and skin additionally present low magnesium of their blood ranges.” However take into accout, this doesn’t suggest each particular person with dry pores and skin has a magnesium deficiency; extra analysis is required to completely perceive this connection.

Potential unwanted effects and dangers of magnesium oxide

Regardless that it is a pure mineral, taking magnesium dietary supplements would not come with out dangers. That means, it is attainable to take an excessive amount of of it. In line with Dr. Connor, indicators and signs of taking an excessive amount of magnesium (often known as magnesium toxicity) can embody the next:

  • Arrhythmias within the coronary heart
  • Free stool and diarrhea
  • Low blood strain
  • Facial flushing
  • Urine retention
  • Despair and fatigue
  • Muscle weak spot
  • Vomiting and nausea

Individuals who ought to keep away from magnesium oxide

“Folks with power kidney illness ought to seek the advice of with a doctor earlier than taking a magnesium complement, as an extreme quantity of magnesium can accumulate within the blood if the kidneys aren’t functioning accurately,” says Dr. Connor.

It is also vital to notice that sure forms of magnesium dietary supplements can have added sugar or synthetic sweeteners, which might not be splendid for folks with excessive blood sugar. Earlier than buying a complement, learn the product label rigorously or ask your physician for model suggestions.

Attainable drug interactions

Magnesium oxide may also negatively work together with some medicine, together with the next, per Dr. Connor:

  • Levodopa/carbidopa (Sinemet)
  • Sure antibiotics
  • Bisphosphonates
  • Calcium channel blockers
  • Muscle relaxants
  • Potassium-sparing diuretics
  • Anticoagulant and antiplatelet medicine
  • Sulfonylureas
  • Antacids
  • Neurontin
  • Ketamine
  • Sevelamer (Renagel and Renvela)

Basically, it’s at all times a good suggestion to speak to your physician earlier than including any dietary supplements to your routine to keep away from any potential opposed results.

How a lot magnesium oxide do you want per day?

There is no particular every day suggestion for sure sorts of magnesium (i.e., magnesium oxide). However basically, adults ought to purpose for between 310 and 420 milligrams per day (ideally from meals), based on the NIH.

When you’re low or poor in magnesium, your physician might advocate you begin a magnesium complement. However keep in mind, as with every different complement, magnesium impacts folks in several methods and might include various advantages, dangers, and unwanted effects.

“I sometimes have sufferers begin on any sort of magnesium at 200 milligrams, and see how they do by way of the advantages they observe, in addition to the unwanted effects,” says Dr. Connor. “I usually have them keep underneath 500 milligrams of magnesium per day, however as a result of everyone is totally different, it’s vital to debate dosage and use along with your doctor.”

When to see a health care provider

When you have signs like fatigue, nausea, weak spot, lack of urge for food, or muscle cramps, and also you suppose you could be magnesium-deficient, schedule an appointment along with your physician to allow them to run some blood exams. When you are poor, they’re going to have the ability to advocate sure forms of magnesium dietary supplements that can assist you regain your blood magnesium ranges (and it will not doubtless be magnesium oxide because of its restricted bioavailability).

That mentioned, if you happen to’re contemplating magnesium oxide for treating issues like complications or constipation, attain out to your physician to see if this sort of complement is best for you.


Ought to I take magnesium oxide within the morning or at night time?

Dr. Kashyap recommends taking magnesium oxide earlier within the day, both with water or meals. “For something to work, it has to get absorbed. As a result of magnesium oxide is insoluble in water, taking it on an empty abdomen means it wont get absorbed, so it’s simply going to be sitting in our abdomen like a rock,” she provides.

Can you’re taking magnesium each day?

You’ll be able to take magnesium each day if you happen to take it in small dosages (20 milligrams at a time), says Dr. Kashyap. However if you happen to’re utilizing magnesium oxide as a laxtive in massive doses (similar to 1,000 milligrams), then take it for a most of 1 week, then name your physician to search out various strategies for constipation aid.

Are there any drinks or meals excessive in magnesium?

Meals which are naturally excessive in magnesium embody chia seeds, pumpkin seeds, black beans, almonds, darkish chocolate, spinach, edamame, candy potato, and avocado, per the Cleveland Clinic. There are additionally some drinks excessive in magnesium, together with milk, soymilk, and scorching chocolate with actual unsweetened cocoa powder, per the Cleveland Clinic. And whereas some folks suppose that espresso has magnesium (or that espresso depletes magnesium), there may be not sufficient scientific proof to help these claims.

Nicely+Good articles reference scientific, dependable, current, strong research to again up the data we share. You’ll be able to belief us alongside your wellness journey.

  1. Blancquaert, Laura et al. “Predicting and Testing Bioavailability of Magnesium Dietary supplements.” Vitamins vol. 11,7 1663. 20 Jul. 2019, doi:10.3390/nu11071663

  2. Karimi, Narges et al. “The efficacy of magnesium oxide and sodium valproate in prevention of migraine headache: a randomized, managed, double-blind, crossover examine.” Acta neurologica Belgica vol. 121,1 (2021): 167-173. doi:10.1007/s13760-019-01101-x

  3. Maier, Jeanette A et al. “Complications and Magnesium: Mechanisms, Bioavailability, Therapeutic Efficacy and Potential Benefit of Magnesium Pidolate.” Vitamins vol. 12,9 2660. 31 Aug. 2020, doi:10.3390/nu12092660

  4. Boyle, Neil Bernard et al. “The Results of Magnesium Supplementation on Subjective Nervousness and Stress-A Systematic Evaluation.” Vitamins vol. 9,5 429. 26 Apr. 2017, doi:10.3390/nu9050429

  5. Morishita, Daisuke et al. “Senna Versus Magnesium Oxide for the Remedy of Continual Constipation: A Randomized, Placebo-Managed Trial.” The American journal of gastroenterology vol. 116,1 (2021): 152-161. doi:10.14309/ajg.0000000000000942

  6. Moradian, Seyed Tayeb et al. “Oral magnesium supplementation reduces the incidence of gastrointestinal issues following cardiac surgical procedure: a randomized medical trial.” Magnesium analysis vol. 30,1 (2017): 28-34. doi:10.1684/mrh.2017.0420

  7. Banjanin, Nikolina, and Goran Belojevic. “Modifications of Blood Strain and Hemodynamic Parameters after Oral Magnesium Supplementation in Sufferers with Important Hypertension-An Intervention Examine.” Vitamins vol. 10,5 581. 8 Might. 2018, doi:10.3390/nu10050581

  8. Hamedifard, Zahra et al. “The consequences of mixed magnesium and zinc supplementation on metabolic standing in sufferers with sort 2 diabetes mellitus and coronary coronary heart illness.” Lipids in well being and illness vol. 19,1 112. 28 Might. 2020, doi:10.1186/s12944-020-01298-4

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