Magnesium oxide as a supplement. Magnesium Oxide Supplement: Comprehensive Guide to Benefits, Side Effects, and Usage

13.06.202312.06.2023 by alexxlab

What are the benefits of magnesium oxide supplements. How does it compare to other forms of magnesium. What are the potential side effects and proper dosage. How does magnesium oxide interact with medications and other supplements.

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Understanding Magnesium Oxide: Composition and Characteristics

Magnesium oxide is an inorganic salt formed by combining magnesium and oxygen ions. It’s a popular form of magnesium supplement, often used in dietary supplements and over-the-counter medications. While magnesium oxide contains a high amount of elemental magnesium, its bioavailability is relatively low compared to other forms of magnesium supplements.

Why is bioavailability important for magnesium supplements? Bioavailability refers to the proportion of a substance that enters the bloodstream when introduced into the body and can have an active effect. In the case of magnesium oxide, its low solubility rate means that a significant portion of the magnesium content may pass through the digestive system without being absorbed.

Comparison with Other Magnesium Forms

How does magnesium oxide stack up against other magnesium supplements? A 2019 study examining 15 different magnesium supplements found that magnesium oxide had the lowest bioavailability. Interestingly, a combination supplement containing both magnesium oxide and magnesium glycerophosphate showed the highest bioavailability, suggesting that mixed formulations might offer improved absorption.

Magnesium citrate
Magnesium acetyl taurate
Magnesium malate
Magnesium glycinate

These forms generally have higher absorption rates and may be more effective at increasing magnesium levels in the body. However, the lower absorption rate of magnesium oxide isn’t necessarily a drawback in all cases. Its strong laxative effect, a result of its poor absorption in the intestines, makes it an effective treatment for constipation.

Health Benefits of Magnesium Oxide Supplementation

Despite its lower bioavailability, magnesium oxide has demonstrated several health benefits in scientific studies. These benefits highlight the potential of magnesium oxide as a valuable supplement for certain health conditions.

Migraine Relief

Can magnesium oxide help with migraines? Research suggests it may be effective in reducing migraine frequency and intensity. A 2021 randomized, controlled, double-blind study involving 63 migraine sufferers found that taking 500 mg of magnesium oxide daily was as effective as the migraine medication valproate sodium in reducing migraine frequency.

Why might magnesium be effective for migraines? Magnesium plays a crucial role in proper nerve cell functioning. A deficiency in this mineral has been linked to an increased likelihood of migraine headaches. By supplementing with magnesium oxide, individuals may be able to address this deficiency and potentially reduce their migraine symptoms.

Stress and Anxiety Reduction

Magnesium is integral to the body’s stress response mechanism. Studies have shown a correlation between frequent stress and lower magnesium stores in the body. Some research suggests that magnesium supplementation may help reduce stress and anxiety levels in certain populations.

A 2017 review of 18 studies found that magnesium oxide, when combined with vitamin B6, may help reduce stress and anxiety in women with premenstrual syndrome. However, it’s important to note that researchers acknowledge the need for more high-quality studies in this area to draw definitive conclusions.

Constipation Relief

One of the most common and well-established uses of magnesium oxide supplements is in the treatment of constipation. The low absorption rate of magnesium oxide in the intestines leads to a strong laxative effect, making it an effective option for those struggling with chronic constipation.

How does magnesium oxide work as a laxative? It draws water into the intestines, which softens the stool and promotes bowel movements. This osmotic effect can provide relief for individuals experiencing constipation, making magnesium oxide a popular over-the-counter remedy.

Potential Side Effects and Precautions

While magnesium oxide can offer several health benefits, it’s important to be aware of potential side effects and take necessary precautions when using this supplement.

Digestive Disturbances

The most common side effects of magnesium oxide supplementation are related to digestive disturbances. These may include:

Diarrhea
Nausea
Stomach cramps
Vomiting

These effects are largely due to the laxative properties of magnesium oxide. While this can be beneficial for those seeking constipation relief, it may cause discomfort for others. Starting with a lower dose and gradually increasing it can help minimize these side effects.

Risk of Magnesium Toxicity

Is it possible to overdose on magnesium oxide? While rare, magnesium toxicity can occur with excessive intake of magnesium supplements. Symptoms of magnesium toxicity may include:

Low blood pressure
Confusion
Irregular heartbeat
Muscle weakness
Difficulty breathing

Individuals with kidney problems are at a higher risk of magnesium toxicity, as the kidneys play a crucial role in regulating magnesium levels in the body. It’s essential to consult with a healthcare provider before starting any new supplement regimen, especially for those with pre-existing health conditions.

Dosage Recommendations and Administration

Determining the right dosage of magnesium oxide can depend on several factors, including the specific health concern being addressed and individual characteristics such as age, sex, and overall health status.

General Supplementation

For general magnesium supplementation, the recommended dietary allowance (RDA) for magnesium varies by age and sex:

Adult men: 400-420 mg per day
Adult women: 310-320 mg per day
Pregnant women: 350-360 mg per day

It’s important to note that these values represent total magnesium intake from all sources, including food and supplements. When using magnesium oxide specifically, dosages may need to be adjusted due to its lower bioavailability.

Specific Health Concerns

For particular health issues, dosage recommendations may differ:

Constipation: 400-1200 mg daily, divided into several doses
Migraine prevention: 400-600 mg daily
Stress and anxiety: 200-400 mg daily, often combined with other nutrients like vitamin B6

Always start with the lowest effective dose and increase gradually as needed. It’s crucial to consult with a healthcare provider to determine the most appropriate dosage for your specific needs.

Interactions with Medications and Other Supplements

Magnesium oxide can interact with various medications and other supplements, potentially affecting their absorption or effectiveness. Understanding these interactions is crucial for safe and effective supplementation.

Medication Interactions

Magnesium oxide may interact with several types of medications:

Antibiotics: Magnesium can decrease the absorption of certain antibiotics, particularly tetracyclines and quinolones. It’s generally recommended to take magnesium supplements at least 2 hours before or 4-6 hours after these antibiotics.
Bisphosphonates: These medications, used to treat osteoporosis, may have reduced absorption when taken with magnesium. A separation of at least 2 hours is typically advised.
Diuretics: Some diuretics can increase magnesium excretion, while others may decrease it. Close monitoring is necessary when combining magnesium supplements with diuretics.
Proton pump inhibitors: Long-term use of these medications for acid reflux can lead to magnesium deficiency, potentially necessitating supplementation.

Supplement Interactions

Magnesium oxide can also interact with other dietary supplements:

Calcium: High doses of calcium can interfere with magnesium absorption and vice versa. It’s often recommended to balance the intake of these minerals.
Iron: Magnesium can decrease iron absorption. If taking both supplements, it’s best to separate them by at least 2 hours.
Zinc: Similar to iron, zinc absorption can be affected by magnesium. Spacing out these supplements can help maximize absorption of both minerals.

Given these potential interactions, it’s crucial to inform your healthcare provider about all medications and supplements you’re taking when considering magnesium oxide supplementation.

Choosing and Using Magnesium Oxide Supplements

When selecting a magnesium oxide supplement, there are several factors to consider to ensure you’re getting a high-quality product that meets your needs.

Quality and Purity

How can you ensure you’re getting a high-quality magnesium oxide supplement? Look for products that have been third-party tested for purity and potency. Certifications from organizations like USP (United States Pharmacopeia) or NSF International can provide assurance of product quality.

Additionally, opt for supplements that clearly state the amount of elemental magnesium per serving. This information is crucial for accurately tracking your magnesium intake.

Form and Formulation

Magnesium oxide is available in various forms, including tablets, capsules, and powders. The choice of form largely depends on personal preference and ease of use. Some considerations include:

Tablets: Often the most cost-effective option, but may be harder to swallow for some individuals.
Capsules: Generally easier to swallow than tablets and may be preferred by those with sensitive stomachs.
Powders: Can be mixed with liquids for those who have difficulty swallowing pills. They also allow for more flexible dosing.

Some formulations may combine magnesium oxide with other forms of magnesium or additional nutrients to enhance absorption or provide complementary benefits. These combination products may be beneficial for certain individuals, but it’s important to carefully review the ingredient list and consult with a healthcare provider to ensure they’re appropriate for your needs.

Timing and Administration

When is the best time to take magnesium oxide supplements? The timing of magnesium supplementation can affect its absorption and effectiveness:

For general supplementation: Magnesium can be taken at any time of day, with or without food. However, taking it with food may help reduce the likelihood of digestive side effects.
For sleep support: Taking magnesium in the evening may be beneficial, as it can have a calming effect on the nervous system.
For constipation relief: Taking magnesium oxide before bedtime may help promote a bowel movement in the morning.

Regardless of when you choose to take your supplement, consistency is key. Establishing a regular routine can help ensure you’re getting a steady supply of magnesium and may enhance its long-term benefits.

Magnesium Oxide in Combination with Other Nutrients

While magnesium oxide can be effective on its own, combining it with certain other nutrients may enhance its benefits or address specific health concerns more comprehensively.

Vitamin B6

The combination of magnesium and vitamin B6 has shown promise in several studies, particularly for addressing premenstrual syndrome (PMS) symptoms. How does this combination work? Vitamin B6 may enhance the absorption and utilization of magnesium in the body. Additionally, both nutrients play important roles in neurotransmitter function and hormone regulation, which may contribute to their synergistic effects on mood and stress levels.

Calcium

Magnesium and calcium work closely together in the body, particularly in bone health and muscle function. While high doses of calcium can interfere with magnesium absorption, balanced supplementation of these two minerals can be beneficial for overall health. Some supplements offer combined formulations of magnesium and calcium, often in a ratio of 1:2 or 1:3 (magnesium to calcium).

Vitamin D

Vitamin D plays a crucial role in magnesium absorption and utilization in the body. Conversely, magnesium is necessary for the activation of vitamin D. This interdependent relationship means that combining magnesium oxide with vitamin D may enhance the benefits of both nutrients, particularly for bone health and immune function.

When considering combination supplements or taking multiple individual supplements, it’s important to be aware of the total amounts of each nutrient you’re consuming. Excessive intake of any nutrient can lead to imbalances or adverse effects. Always consult with a healthcare provider before starting a new supplement regimen, especially when combining multiple nutrients.

Magnesium Oxide vs. Dietary Sources of Magnesium

While magnesium oxide supplements can be an effective way to increase magnesium intake, it’s important to consider the role of dietary sources of magnesium in overall nutrition.

Food Sources of Magnesium

Many foods are naturally rich in magnesium. Some excellent dietary sources include:

Green leafy vegetables (spinach, Swiss chard)
Nuts and seeds (almonds, pumpkin seeds)
Whole grains (brown rice, quinoa)
Legumes (black beans, lentils)
Dark chocolate
Avocados
Fatty fish (salmon, mackerel)

These foods not only provide magnesium but also offer a range of other essential nutrients and beneficial compounds. Consuming a varied diet rich in these foods can help ensure adequate magnesium intake for many individuals.

Supplements vs. Dietary Sources

Is it better to get magnesium from food or supplements? Both approaches have their merits:

Dietary sources:

Provide magnesium in forms that are typically well-absorbed by the body
Offer additional nutrients and health benefits
May be sufficient for individuals without specific health concerns or deficiencies

Supplements (including magnesium oxide):

Can provide higher doses of magnesium when needed
May be necessary for individuals with certain health conditions or absorption issues
Offer a convenient way to ensure consistent magnesium intake

For many people, a combination of dietary sources and supplements may be the most effective approach. This strategy can help ensure adequate magnesium intake while still benefiting from the diverse nutrient profile of whole foods.

It’s worth noting that the bioavailability of magnesium from food sources can vary. Factors such as the presence of other nutrients, food processing methods, and individual digestive health can all influence magnesium absorption from dietary sources. This variability is one reason why some individuals may benefit from supplementation, even with a magnesium-rich diet.

Ultimately, the decision to use magnesium oxide supplements should be based on individual needs, health status, and dietary habits. Consulting with a healthcare provider or registered dietitian can help determine the most appropriate approach for meeting your magnesium requirements.

Benefits, Side Effects, Dosage, and Interactions

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

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

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.

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

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.

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

How does it compare with other forms of magnesium?

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).

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).

A 2019 study confirmed this by testing 15 magnesium supplements and finding that a supplement containing only magnesium oxide had the lowest bioavailability (3).

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

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).

A 2017 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).

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).

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

Summary
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.

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 2021 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 2017 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 2019 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).

May lower blood pressure

Magnesium oxide supplements may help reduce elevated blood pressure levels.

A 2018 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 2015 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.

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 (28, 29).

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 (28, 30).

A 2019 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 (30).

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 (30).

Magnesium oxide may also result in digestive side effects like bloating and diarrhea, especially when taken at higher doses (31, 32).

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 (33, 34, 35).

If you’re interested in taking magnesium oxide, consult your healthcare professional to determine whether it’s appropriate and safe for you.

Summary
High doses of magnesium oxide may cause dangerously high blood magnesium levels, which is more likely in specific populations. It may also cause side effects like bloating and diarrhea and reduce the effectiveness of certain medications.

How much magnesium oxide to take depends on the treatment purpose.

For example, magnesium oxide is used to prevent migraine with daily 500-mg doses (12).

Meanwhile, 300 mg per day has been shown to help treat high blood pressure, while 250 mg per day may help lower blood sugar levels in women with gestational diabetes (23, 25).

Higher doses of the supplement — usually over 1 gram — are used to treat constipation, though daily doses as low as 250 mg may be enough for some people (5).

Summary
Magnesium oxide dosing generally ranges from 250–1,000 mg per day depending on what it’s being used to treat. Taking too much can be dangerous. Speak with your healthcare professional if you have questions regarding dosing or side effects.

Magnesium oxide is a form of magnesium commonly taken as a dietary supplement. It has a lower bioavailability than other forms of magnesium, but it may still offer benefits.

Mainly, it’s used to treat migraine and constipation. It may also help reduce blood pressure, blood sugar, and anxiety in certain populations.

Taking too much magnesium is dangerous and can cause elevated blood magnesium levels, digestive side effects, and hindered absorption of certain medications.

If you’re interested in supplementing with magnesium oxide, consult your healthcare professional first to find out if it’s the right choice for you.