Nonetheless, most individuals consider magnesium as a relaxing mineral. “It actually relaxes every thing in our physique,” says Deepali Kashyap MD, IFMCP, NMCP, an authorized purposeful drugs physician with Galleria Ladies’s Well being. “When you’ve got leg cramps, it helps with that. When you’ve got abdomen cramps, it helps with that. It relaxes our blood vessels, so it helps to decrease blood strain.”
The most effective 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 several types of magnesium dietary supplements—one of the vital extensively accessible and cheap varieties being magnesium oxide.
Magnesium oxide is a salt mixed with magnesium and oxygen, per the Nationwide Library of Drugs (NLM). Whereas it is a frequent type of magnesium in over-the-counter (OTC) dietary supplements, it is typically not really useful by itself by docs.
In different phrases: Magnesium oxide will not be the greatest sort of magnesium to take when you’ve got a deficiency, nevertheless it does have some well being advantages. Study what these are right here, plus how a lot to get per day, and the very best types of magnesium to take for explicit well being points.
How is magnesium oxide completely different from different magnesium dietary supplements?
Magnesium oxide might be discovered as an OTC complement and is usually offered in pill or capsule kind. 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—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 to your physique to make use of, says Brynna Connor, MD, a household drugs doctor and health-care ambassador at NorthWestPharmacy.com.
In truth, a July 2019 research in Vitamins examined the bioavailability of 15 completely 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 whole) magnesium. This implies if you happen to’re magnesium-deficient, it will not be the very best kind to take. (Extra on this under.)
What’s the very best complement to take for magnesium deficiency?
As a result of magnesium oxide does not take up nicely into the bloodstream, it does not work in addition to different forms of magnesium which can be 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 can be 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
In the event you suppose you may have a magnesium deficiency, schedule a go to along with your physician to get your blood examined. Some frequent 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, nevertheless it does nonetheless supply some well being advantages for explicit points. (After all, 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 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 much like the migraine medicine valproate sodium. One other randomized managed trial of 118 youngsters discovered that taking 9 milligrams per kilogram of oral magnesium oxide day by day considerably diminished headache days total in comparison with the placebo, per a September 2020 overview in Vitamins.
However magnesium oxide is not the one type of magnesium that is nice for migraine prevention. “The most effective 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 varieties that’s in a position to cross the blood-brain barrier and truly actually assist with complications,” she says.
2. It could assist assist your physique’s stress response
Magnesium performs an vital function 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’s some knowledge to point out that magnesium oxide might help when supplemented with vitamin B6 to cut back nervousness and stress in girls, notably those that have premenstrual syndrome,” says Dr. Connor, citing a Could 2017 systematic overview in Vitamins.
3. It might probably assist relieve constipation
Loads of analysis backs up magnesium oxide as a secure and efficient option to discover aid if 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 move,” 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 cardiac surgical procedure.
In the event you’re taking magnesium for intestine well being and constipation, it is typically within the type of a laxative—to assist regulate your bowel actions.
4. It could assist decrease blood strain
Magnesium helps loosen up our blood vessels, and consequently, could assist decrease blood strain ranges, says Dr. Kashyap. Although the analysis on this impact is proscribed, a small 2018 research in Vitamins discovered that individuals residing with hypertension who took 300 milligrams of magnesium oxide for a month considerably lowered their blood strain ranges.
In the end, 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 making an attempt a magnesium complement.
5. It could provide help to stabilize your blood sugar
Magnesium performs a job in insulin operate and breaking down carbohydrates—two components that impact blood sugar ranges. This will likely counsel that, in some circumstances, taking magnesium dietary supplements may assist your efforts to stabilize your blood sugar and insulin ranges.
A Could 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 vital decrease blood glucose ranges in folks with coronary coronary heart illness (CHD) and sort 2 diabetes in comparison with a placebo. 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 one other small January 2019 research in Vitamins confirmed that taking 250 milligrams of elemental magnesium made up of magnesium oxide, gluconate, and lactate each day for 3 months confirmed a big enchancment in HbA1C and insulin ranges. Nevertheless, extra analysis continues to be wanted to completely perceive magnesium oxide’s impact on blood sugar.
Have in mind: When you’ve got 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 keep your pores and skin’s moisture and well being
As a result of magnesium helps open up our blood vessels, it may well 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 may be some knowledge 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 account, this does not imply each individual with dry pores and skin has a magnesium deficiency; extra analysis is required to completely perceive this connection.
Potential uncomfortable side effects and dangers of magnesium oxide
Although it is a pure mineral, taking magnesium dietary supplements does not come with out dangers. Which 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
- Free stool and diarrhea
- Low blood strain
- Facial flushing
- Urine retention
- Melancholy and fatigue
- Muscle weak spot
- Vomiting and nausea
Individuals who ought to keep away from magnesium oxide
“Individuals 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 appropriately,” says Dr. Connor.
It is also vital to notice that sure forms of magnesium dietary supplements can have added sugar or synthetic sweeteners, which will 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.
Doable drug interactions
Magnesium oxide may also negatively work together with some medication, together with the next, per Dr. Connor:
- Levodopa/carbidopa (Sinemet)
- Sure antibiotics
- Bisphosphonates
- Calcium channel blockers
- Muscle relaxants
- Potassium-sparing diuretics
- Anticoagulant and antiplatelet medication
- Sulfonylureas
- Antacids
- Neurontin
- Ketamine
- Sevelamer (Renagel and Renvela)
Normally, it’s all the time 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 isn’t any particular each day advice for sure sorts of magnesium (i.e., magnesium oxide). However basically, adults ought to goal for between 310 and 420 milligrams per day (ideally from meals), based on the NIH.
In the event you’re low or poor in magnesium, your physician could advocate you begin a magnesium complement. However keep in mind, as with every different complement, magnesium impacts folks in numerous methods and might include various advantages, dangers, and uncomfortable side effects.
“I usually have sufferers begin on any sort of magnesium at 200 milligrams, and see how they do when it comes to the advantages they observe, in addition to the uncomfortable side effects,” says Dr. Connor. “I typically have them keep underneath 500 milligrams of magnesium per day, however as a result of everyone is completely different, it’s vital to debate dosage and use along with your doctor.”
When to see a health care provider
When you’ve got 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 assessments. In the event you are poor, they will have the ability to advocate sure forms of magnesium dietary supplements that can assist you regain your blood magnesium ranges (and it will not possible be magnesium oxide as a consequence 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 one of these 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 will not get absorbed, so it’s simply going to be sitting in our abdomen like a rock,” she provides.
Can you are taking magnesium day by day?
You may take magnesium day by 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 laxative in giant doses (similar to 1,000 milligrams), then take it for a most of 1 week, then name your physician to seek out different strategies for constipation aid.
Are there any drinks or meals excessive in magnesium?
Meals which can 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 sizzling 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 assist these claims.
—reviewed by Jennifer Gilbert, MD, MPH
Properly+Good articles reference scientific, dependable, current, strong research to again up the knowledge we share. You may belief us alongside your wellness journey.
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