6 Potential Magnesium Oxide Benefits and the Risks to Know

Nonetheless, most individuals consider magnesium as a chilled mineral. “It actually relaxes all the things in our physique,” says Deepali Kashyap MD, IFMCP, NMCP, an authorized useful drugs physician with Galleria Women’s Health. “You probably have leg cramps, it helps with that. You probably have abdomen cramps, it helps with that. It relaxes our blood vessels, so it helps to decrease blood stress.”

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

Magnesium oxide is a salt mixed with magnesium and oxygen, per the National Library of Medicine (NLM). Whereas it is a frequent type of magnesium in over-the-counter (OTC) dietary supplements, it is typically not really helpful by itself by docs.

In different phrases: Magnesium oxide might not the finest sort of magnesium to take you probably have a deficiency, but it surely does have some well being advantages. Study what these are right here, plus how a lot to get per day, and the perfect types of magnesium to take for explicit well being points.

Associated Tales

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 type. It is steadily 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—equivalent to magnesium citrate and glycinate—is that magnesium oxide has much less bioavailability. Meaning much less of the magnesium within the complement is offered 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 Nutrients examined the bioavailability of 15 completely 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 complete) magnesium. This implies should you’re magnesium-deficient, it might not be the perfect type to take. (Extra on this beneath.)

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

As a result of magnesium oxide does not soak up effectively into the bloodstream, it does not work in addition to different sorts of magnesium which might be extra readily absorbed, says Dr. Connor. So you probably have a deficiency, magnesium oxide will not be as efficient as different sorts 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 generally—embody the next:

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

In the event you suppose you’ve 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. National Library of Medicine:

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

6 potential well being advantages of magnesium oxide

Magnesium oxide is the least bioavailable of all several types of magnesium, but it surely does nonetheless provide some well being advantages for explicit points. (In fact, should you’re coping with any of the beneath, 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 much like the migraine treatment valproate sodium. One other randomized managed trial of 118 kids discovered that taking 9 milligrams per kilogram of oral magnesium oxide on daily basis considerably decreased headache days total, per a September 2020 overview in Nutrients.

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’ve 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 could assist assist 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, in response to the Cleveland Clinic.

Though extra analysis is required, “there may be some knowledge to point out that magnesium oxide may also 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 Could 2017 systematic overview in Nutrients.

3. It could possibly assist relieve constipation

Loads of analysis backs up magnesium oxide as a protected and efficient approach 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 go,” 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 Research discovered that taking 800 milligrams of magnesium oxide helped stop constipation after surgical procedure.

In the event you’re taking magnesium for gut health and constipation, it is typically within the type of a laxative—to assist regulate your bowel actions.

4. It could assist decrease blood stress

Magnesium helps calm down our blood vessels, and in consequence, might assist lower blood pressure ranges, says Dr. Kashyap. Although the analysis on this impact is restricted, a small 2018 research in Nutrients discovered that folks residing with hypertension who took 300 milligrams of magnesium oxide for a month considerably lowered their blood stress ranges.

In the end, you probably have hypertension, it is best to go to your physician to debate sure prescription drugs and way of life changes first, earlier than attempting a magnesium complement.

5. It could enable you stabilize your blood sugar

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

A Could 2020 research in Lipids in Health and Disease discovered that taking a mixture 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 research in Medicine confirmed that correcting low magnesium ranges by taking magnesium oxide helps enhance blood sugar in kids with sort 1 diabetes. And a January 2019 research in Nutrients 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. Nonetheless, extra analysis continues to be wanted to completely perceive magnesium oxide’s impact on blood sugar.

Take into accout: You probably have excessive blood sugar ranges, it is best to first flip to way of life modifications like watching your sugar consumption, exercising, and taking prescription drugs (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 might improve 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 consider, 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 side effects and dangers of magnesium oxide

Regardless that 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 response to Dr. Connor, indicators and signs of taking an excessive amount of magnesium (also referred to as magnesium toxicity) can embody the next:

• Arrhythmias within the coronary heart
• Free stool and diarrhea
• Low blood stress
• Facial flushing
• Urine retention
• Despair and fatigue
• Muscle weak point
• 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 sorts of magnesium dietary supplements can have added sugar or synthetic sweeteners, which might not be supreme 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)

Generally, 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 each day suggestion for sure varieties of magnesium (i.e., magnesium oxide). However generally, adults ought to purpose for between 310 and 420 milligrams per day (ideally from meals), in response to the NIH.

In the event 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 may include various advantages, dangers, and unwanted side effects.

“I sometimes 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 unwanted side effects,” says Dr. Connor. “I usually have them keep below 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

You probably have signs like fatigue, nausea, weak point, lack of urge for food, or muscle cramps, and also you suppose it’s possible 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 be capable of advocate sure sorts of magnesium dietary supplements that can assist you regain your blood magnesium ranges (and it will not seemingly be magnesium oxide because of its restricted bioavailability).

That stated, should you’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 wont get absorbed, so it’s simply going to be sitting in our abdomen like a rock,” she provides.

Can you’re taking magnesium on daily basis?

You possibly can take magnesium on daily basis should you take it in small dosages (20 milligrams at a time), says Dr. Kashyap. However should you’re utilizing magnesium oxide as a laxtive in giant doses (equivalent to 1,000 milligrams), then take it for a most of 1 week, then name your physician to seek out various strategies for constipation relief.

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 high 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 coffee depletes magnesium), there may be not sufficient scientific proof to assist these claims.