Nonetheless, most individuals consider magnesium as a relaxing mineral. “It actually relaxes every little thing in our physique,” says Deepali Kashyap MD, IFMCP, NMCP, a licensed purposeful drugs physician with Galleria Ladies’s Well being. “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 meals. Although generally, it helps to get a lift with dietary supplements. There are numerous several types of magnesium dietary supplements—one of the extensively accessible and cheap types being magnesium oxide.
Magnesium oxide is a salt mixed with magnesium and oxygen, per the Nationwide Library of Medication (NLM). Whereas it is a frequent type of magnesium in over-the-counter (OTC) dietary supplements, it is typically not advisable by itself by docs.
In different phrases: Magnesium oxide could not the greatest sort of magnesium to take in case you have a deficiency, nevertheless it does have some well being advantages. Be taught what these are right here, plus how a lot to get per day, and the most effective types of magnesium to take for specific 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 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—corresponding 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 examine 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 in case you’re magnesium-deficient, it is probably not the most effective type to take. (Extra on this under.)
What’s the most effective complement to take for magnesium deficiency?
As a result of magnesium oxide does not soak up nicely into the bloodstream, it does not work in addition to different sorts of magnesium which are extra readily absorbed, says Dr. Connor. So in case you 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 are 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
If you happen to suppose you’ve gotten 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 Medication:
- 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, nevertheless it does nonetheless provide some well being advantages for specific points. (In fact, in case you’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 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 total, per a September 2020 evaluation 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. “Now we have one thing known 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 assist your physique’s stress response
Magnesium performs an essential position within the physique’s stress response—it helps regulate the stress hormone cortisol in addition to sure neurotransmitters within the mind, in keeping with 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 nervousness and stress in girls, notably those that have premenstrual syndrome,” says Dr. Connor, citing a Could 2017 systematic evaluation in Vitamins.
3. It might probably assist relieve constipation
Loads of analysis backs up magnesium oxide as a secure and efficient strategy to discover reduction 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 forestall constipation after surgical procedure.
If you happen to’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 might assist decrease blood stress
Magnesium helps loosen up our blood vessels, and in consequence, could assist decrease blood stress ranges, says Dr. Kashyap. Although the analysis on this impact is restricted, a small 2018 examine in Vitamins discovered that folks dwelling with hypertension who took 300 milligrams of magnesium oxide for a month considerably lowered their blood stress ranges.
In the end, in case you 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 might enable you stabilize your blood sugar
Magnesium performs a task in insulin operate and breaking down carbohydrates—two components that affect blood sugar ranges. This may occasionally recommend that, in some circumstances, taking magnesium dietary supplements might support your efforts to stabilize your blood sugar and insulin ranges.
A Could 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 individuals 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 day by day for 3 months confirmed a big enchancment in HbA1C and insulin ranges. Nevertheless, extra analysis continues to be wanted to totally perceive magnesium oxide’s impact on blood sugar.
Take note: You probably have excessive blood sugar ranges, it is best to first flip to way of life adjustments like watching your sugar consumption, exercising, and taking prescription drugs (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 may 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’s 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 bear in mind, this does not imply each individual with dry pores and skin has a magnesium deficiency; extra analysis is required to totally perceive this connection.
Potential negative effects and dangers of magnesium oxide
Despite the fact 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
- Melancholy and fatigue
- Muscle weak point
- Vomiting and nausea
Individuals who ought to keep away from magnesium oxide
“Individuals with persistent 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 essential to notice that sure sorts of magnesium dietary supplements can have added sugar or synthetic sweeteners, which is probably not preferrred for individuals with excessive blood sugar. Earlier than buying a complement, learn the product label fastidiously or ask your physician for model suggestions.
Doable drug interactions
Magnesium oxide can even 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 hostile results.
How a lot magnesium oxide do you want per day?
There is not any particular day by day suggestion for sure sorts of magnesium (i.e., magnesium oxide). However generally, adults ought to purpose for between 310 and 420 milligrams per day (ideally from meals), in keeping with the NIH.
If you happen to’re low or poor in magnesium, your physician could advocate you begin a magnesium complement. However bear in mind, as with all different complement, magnesium impacts individuals in numerous methods and might include various advantages, dangers, and negative 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 negative 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 essential 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 you might be magnesium-deficient, schedule an appointment along with your physician to allow them to run some blood exams. If you happen to are poor, they will be capable to advocate sure sorts of magnesium dietary supplements that can assist you regain your blood magnesium ranges (and it will not probably be magnesium oxide as a consequence of its restricted bioavailability).
That mentioned, in case you’re contemplating magnesium oxide for treating issues like complications or constipation, attain out to your physician to see if the sort of 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 each day?
You possibly can take magnesium each day in case you take it in small dosages (20 milligrams at a time), says Dr. Kashyap. However in case you’re utilizing magnesium oxide as a laxtive in giant doses (corresponding to 1,000 milligrams), then take it for a most of 1 week, then name your physician to search out various strategies for constipation reduction.
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 individuals suppose that espresso has magnesium (or that espresso depletes magnesium), there may be not sufficient scientific proof to assist these claims.
Effectively+Good articles reference scientific, dependable, latest, sturdy research to again up the data we share. You possibly can belief us alongside your wellness journey.
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- 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
- 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
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- 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
- 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 Could. 2018, doi:10.3390/nu10050581
- 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 Could. 2020, doi:10.1186/s12944-020-01298-4
