6 Potential Magnesium Oxide Benefits and the Risks to Know

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

Nonetheless, most individuals consider magnesium as a relaxing mineral. “It actually relaxes the whole lot in our physique,” says Deepali Kashyap MD, IFMCP, NMCP, a licensed useful medication physician with Galleria Girls’s Well being. “If in case you have leg cramps, it helps with that. If in case you have abdomen cramps, it helps with that. It relaxes our blood vessels, so it helps to decrease blood strain.”

One of the best place to get your magnesium fill is thru magnesium-rich meals. Although generally, it helps to get a lift with dietary supplements. There are lots of several types of magnesium dietary supplements—one of the broadly obtainable and cheap types being magnesium oxide.

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

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

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

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

One of many greatest variations between magnesium oxide and different magnesium dietary supplements—akin to magnesium citrate and glycinate—is that magnesium oxide has much less bioavailability. Which means much less of the magnesium within the complement is out there on your physique to make use of, says Brynna Connor, MD, a household medication doctor and health-care ambassador at NorthWestPharmacy.com.

In truth, a July 2019 research in Vitamins examined the bioavailability of 15 totally different types of magnesium and located that magnesium oxide had the bottom solubility and, subsequently, bioavailability—regardless of having a excessive quantity of elemental (or whole) magnesium. This implies for those who’re magnesium-deficient, it is probably not the perfect type to take. (Extra on this under.)

What’s the perfect complement to take for magnesium deficiency?

As a result of magnesium oxide would not take in nicely into the bloodstream, it would not work in addition to different varieties of magnesium which might be extra readily absorbed, says Dr. Connor. So when you have a deficiency, magnesium oxide will not be as efficient as different varieties of magnesium in elevating your blood magnesium ranges.

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

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

When you suppose you’ve got 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 Drugs:

  • 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 several types of magnesium, however it does nonetheless provide some well being advantages for specific points. (After all, for those who’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 might assist relieve your complications

Some analysis reveals 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 treatment valproate sodium. One other randomized managed trial of 118 youngsters discovered that taking 9 milligrams per kilogram of oral magnesium oxide every single day considerably decreased headache days general, per a September 2020 overview in Vitamins.

However magnesium oxide is not the one type of magnesium that is nice for migraine prevention. “One of the best type of magnesium for migraines or complications is definitely magnesium threonate,” says Dr. Kashyap. “We now have one thing referred to as a blood-brain barrier that stops many chemical compounds from our physique from going to our mind. And magnesium threonate is among the types that’s capable of cross the blood-brain barrier and truly actually assist with complications,” she says.

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

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

Though extra analysis is required, “there’s some information to point out that magnesium oxide can assist when supplemented with vitamin B6 to scale back nervousness and stress in girls, significantly those that have premenstrual syndrome,” says Dr. Connor, citing a Might 2017 systematic overview in Vitamins.

3. It will possibly assist relieve constipation

Loads of analysis backs up magnesium oxide as a secure and efficient strategy to discover aid whenever 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 truth, 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 stop 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 might assist decrease blood strain

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

In the end, when you have 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 might allow you to stabilize your blood sugar

Magnesium performs a task in insulin perform and breaking down carbohydrates—two components that impact blood sugar ranges. This will recommend that, in some instances, taking magnesium dietary supplements might help your efforts to stabilize your blood sugar and insulin ranges.

A Might 2020 research 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 sort 2 diabetes. A small March 2017 research in Drugs confirmed that correcting low magnesium ranges by taking magnesium oxide helps enhance blood sugar in youngsters with sort 1 diabetes. And a January 2019 research in Vitamins confirmed that taking 250 milligrams of elemental magnesium made up of magnesium oxide, gluconate, and lactate day by 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.

Bear in mind: If in case you have excessive blood sugar ranges, it is best to first flip to life-style adjustments like watching your sugar consumption, exercising, and taking prescription medicines (if suggested by your physician).

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

As a result of magnesium helps open up our blood vessels, it will probably 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 critical for sustaining pores and skin’s moisture and minimizing water loss,” says Dr. Connor. “There may be 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 note, 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

Although 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 keeping 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
  • Unfastened 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 continual 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 necessary to notice that sure varieties of magnesium dietary supplements can have added sugar or synthetic sweeteners, which is probably not preferrred for folks with excessive blood sugar. Earlier than buying a complement, learn the product label rigorously or ask your physician for model suggestions.

Potential drug interactions

Magnesium oxide also can 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)

Usually, 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 antagonistic results.

How a lot magnesium oxide do you want per day?

There is no particular day by day advice for sure varieties of magnesium (i.e., magnesium oxide). However normally, adults ought to goal for between 310 and 420 milligrams per day (ideally from meals), in line with the NIH.

When you’re low or poor in magnesium, your physician might suggest 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 usually 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 typically have them keep beneath 500 milligrams of magnesium per day, however as a result of all people is totally different, it’s necessary to debate dosage and use along with your doctor.”

When to see a health care provider

If in case you have signs like fatigue, nausea, weak spot, lack of urge for food, or muscle cramps, and also you suppose chances are you’ll be magnesium-deficient, schedule an appointment along with your physician to allow them to run some blood checks. When you are poor, they will be capable to suggest sure varieties of magnesium dietary supplements that will help you regain your blood magnesium ranges (and it will not seemingly be magnesium oxide attributable to its restricted bioavailability).

That stated, for those who’re contemplating magnesium oxide for treating issues like complications or constipation, attain out to your physician to see if such a complement is best for you.

FAQ

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

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 are taking magnesium every single day?

You may take magnesium every single day for those who take it in small dosages (20 milligrams at a time), says Dr. Kashyap. However for those who’re utilizing magnesium oxide as a laxtive in giant doses (akin to 1,000 milligrams), then take it for a most of 1 week, then name your physician to search out different strategies for constipation aid.

Are there any drinks or meals excessive in magnesium?

Meals which might be 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’s not sufficient scientific proof to help these claims.


Properly+Good articles reference scientific, dependable, latest, strong research to again up the knowledge we share. You may 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 research.” 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 Anxiousness and Stress-A Systematic Overview.” Vitamins vol. 9,5 429. 26 Apr. 2017, doi:10.3390/nu9050429

  5. Morishita, Daisuke et al. “Senna Versus Magnesium Oxide for the Therapy of Persistent 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 scientific trial.” Magnesium analysis vol. 30,1 (2017): 28-34. doi:10.1684/mrh.2017.0420

  7. Banjanin, Nikolina, and Goran Belojevic. “Adjustments of Blood Stress 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 results 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


Source link

Leave a Comment