Magnesium Oxide: Benefits, Side Effects, Dosage, and ...

Magnesium Oxide: Benefits, Side Effects, Dosage, and ...

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Magnesium oxide is frequently utilized as a supplement to address migraines and constipation. Additionally, it may present other health advantages such as potentially lowering blood pressure and blood sugar levels.

Magnesium is a crucial mineral necessary for numerous bodily functions, including blood sugar regulation, nerve function, energy production, and DNA synthesis (1).

While it is naturally present in various foods, it is also available as a dietary supplement. These supplements incorporate different forms of magnesium, such as magnesium citrate, magnesium glycinate, and magnesium oxide.

Magnesium oxide stands out as one of the most common forms available in supplement form, either independently or within multinutrient products.

This article delves into essential information about magnesium oxide, including its comparison with other magnesium forms, potential benefits, side effects, and usage guidelines.

What is magnesium oxide?

Magnesium oxide is an inorganic salt synthesized from magnesium and oxygen ions (2).

It is one of numerous forms of magnesium available as a supplement. It is included in dietary supplements and over-the-counter medications for treating constipation, indigestion, and headaches.

Compared to other magnesium forms, it might be less effective in raising blood magnesium levels (3).

Comparison with Other Magnesium Forms?

Magnesium oxide and other inorganic magnesium salts like magnesium carbonate are high in elemental magnesium, representing the total magnesium content in a supplement (3).

However, due to their low solubility, these forms are less bioavailable. This means that despite providing substantial magnesium, magnesium oxide is not the most absorbable form for the body (3).

A study in 2019 examined 15 magnesium supplements, revealing that a supplement exclusive to magnesium oxide had the lowest bioavailability (3).

On the contrary, a supplement containing both inorganic and organic magnesium salts, such as magnesium oxide and magnesium glycerophosphate, showcased the highest bioavailability (3).

Due to its low absorption rate in the intestines, magnesium oxide might induce digestive effects like diarrhea. Its potent laxative effect is a common reason for its usage in treating constipation (3).

A rat study in 2017 demonstrated the low absorption rate, showing that merely 15% of orally administered magnesium oxide was absorbed, with the remainder (85%) being excreted (4, 5). Human absorption rates are suggested to be even lower in older studies.

In contrast, magnesium citrate, magnesium acetyl taurate, magnesium malate, and magnesium glycinate exhibit higher absorption rates, enhancing magnesium levels more efficiently (6, 7, 8, 9, 10).

Nonetheless, magnesium oxide is associated with several benefits and frequently treats medical conditions like chronic constipation.

Summary

Magnesium oxide, despite having high magnesium content, has low absorbability in the body. It is, however, effective for constipation relief.

Does it provide health benefits?

Research indicates that magnesium oxide effectively addresses certain medical conditions.

May help treat headaches

Magnesium plays a vital role in nerve cell function, and its deficiency can cause migraines.

Studies suggest that magnesium oxide may alleviate headache symptoms, possibly equating its effectiveness to some migraine medications (11).

A 2021 study involving 63 migraine patients found that a daily intake of 500 mg magnesium oxide reduced migraine frequency as efficiently as valproate sodium, a migraine medication (12).

Previous research also suggests that magnesium oxide may alleviate migraines in children (13).

Other forms, like magnesium sulfate and magnesium citrate, may be more effective for migraines due to better absorption (14, 15, 16).

May reduce stress and anxiety

Magnesium is crucial in stress response management. Studies have shown that individuals experiencing frequent stress often have lower magnesium levels (17).

Some studies indicate that magnesium supplementation may reduce stress and anxiety levels in specific populations.

For instance, a 2017 review highlighted that magnesium oxide could reduce stress and anxiety in women with premenstrual syndrome when combined with vitamin B6 (18).

Despite these findings, researchers acknowledge the poor quality of existing studies, calling for future well-designed research (18).

Helps treat constipation

Magnesium oxide supplements are primarily used to treat constipation due to their osmotic effect, drawing water into the intestines and promoting a laxative effect.

A 2019 study with 34 women suffering from mild to moderate constipation showed that taking 1.5 grams of magnesium oxide daily for four weeks improved bowel movement frequency, stool form, and quality of life compared to a placebo (19).

More than 70% of the magnesium-treated women reported overall symptom improvement, in contrast to 25% in the placebo group (19).

Similarly, a study involving 90 constipated individuals showed that taking either 1.5 grams of magnesium oxide or 1 gram of senna significantly improved bowel movements and quality of life (20).

Magnesium oxide has also been proven effective in preventing postoperative constipation, treating opioid-induced constipation, and managing functional constipation in children (21).

While it is safe for constipation treatment, magnesium oxide can pose risks such as elevated magnesium levels in populations with kidney impairment and older adults (5).

May lower blood pressure

Studies indicate that magnesium oxide supplements can help reduce high blood pressure levels.

A 2018 study involving 48 people with high blood pressure showed a significant reduction in systolic and diastolic blood pressure after administering 300 mg of magnesium oxide daily for one month (23).

Researchers hypothesize that the supplement lowers blood pressure by reducing cellular calcium levels, relaxing smooth muscle cells, and widening blood vessels (23).

May lower blood sugar levels

Magnesium supplementation may decrease blood sugar levels in diabetic individuals.

Supplements containing magnesium oxide and zinc are shown to reduce blood sugar in type 1 and type 2 diabetes and gestational diabetes (24).

A study in 2015 involving 70 women with gestational diabetes revealed that 250 mg of magnesium oxide daily for six weeks significantly improved blood sugar levels, triglyceride levels, and inflammatory markers compared with a placebo (25).

It also improved blood sugar management in Egyptian children with type 1 diabetes and Iranian adults with type 2 diabetes (26, 27).

Summary

Magnesium oxide can treat migraines, constipation, reduce blood pressure, improve blood sugar management, and decrease stress and anxiety levels in selective populations.

Potential side effects and drug interactions

Although magnesium oxide supplementation may offer benefits, potential side effects should be considered.

Magnesium oxide is generally safe at appropriate dosages. However, excessive long-term intake can lead to high blood magnesium levels (hypermagnesemia), a severe and potentially fatal condition (28, 29).

Populations at higher risk of hypermagnesemia include those with kidney disease, older adults with bowel disorders, and individuals consuming over 1,000 mg of magnesium oxide daily (28, 30).

A 2019 case series presented four hypermagnesemia cases, including one fatal case, all involving patients over 65 with kidney disease (30).

Researchers urge healthcare professionals to monitor magnesium levels in individuals treated with magnesium oxide and other forms (30).

High doses of magnesium oxide may also cause digestive issues like bloating and diarrhea (31, 32). Additionally, the supplement might interfere with the absorption of specific medications, such as antipsychotic, antidepressant, urinary incontinence, and Parkinson's disease drugs (33, 34, 35).

If considering magnesium oxide, consult your healthcare professional to ensure it is appropriate and safe for you.

Summary

Excessive magnesium oxide can lead to dangerously high blood magnesium levels, especially in certain populations. It may also cause digestive side effects and reduce the effectiveness of some medications.

Dosage and how to take

The appropriate magnesium oxide dosage depends on the treatment purpose. For instance, 500 mg daily is often used to prevent migraines (12).

Meanwhile, 300 mg daily has been effective in treating high blood pressure, and 250 mg daily may help lower blood sugar levels in women with gestational diabetes (23, 25).

Higher doses, typically over 1 gram, are used for treating constipation, though some individuals may find relief with as little as 250 mg daily (5).

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Summary

Magnesium oxide doses generally range from 250 mg to 1,000 mg daily, depending on the condition being treated. It's crucial to consult a healthcare professional regarding dosing and potential side effects.

The Bottom Line

Magnesium oxide, a common dietary supplement, offers several health benefits despite lower bioavailability than other magnesium forms.

It's primarily used to treat migraines and constipation and can also aid in reducing blood pressure, blood sugar levels, and anxiety in specific populations.

Overdosing on magnesium can be hazardous, leading to elevated blood magnesium levels, digestive side effects, and impeded absorption of certain medications.

Consult with a healthcare professional before starting magnesium oxide supplementation to ensure it's suitable for you.

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Magnesium Oxide Benefits and Side Effects - Dr. Axe

Our articles are not intended to replace a one-on-one relationship with a qualified healthcare professional or serve as medical advice.

Our team comprises licensed nutritionists, certified health education specialists, certified strength and conditioning specialists, personal trainers, and corrective exercise specialists. We aim to be thorough, objective, and unbiased in our research.

Though note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.

We adhere to strict editorial sourcing guidelines, linking only to reputable research institutions, academic research, and medically peer-reviewed studies. The numbers in parentheses (1, 2, etc.) are clickable links to such studies.

While a diet rich in magnesium generally supplies adequate amounts, certain conditions may cause a quicker depletion of magnesium than it can be absorbed. Magnesium supplements like magnesium oxide might help prevent a deficiency for those who can't properly absorb this vital nutrient due to health conditions.

Magnesium oxide is a supplement used to prevent deficiency and alleviate health issues like constipation, migraines, anxiety, and muscle cramps. Its laxative and antispasmodic properties are well-documented.

However, magnesium oxide has low absorption rates. Even though it offers more magnesium by weight, some experts suggest magnesium citrate as a better alternative.

Does magnesium oxide benefit your health? Can it prevent a deficiency, or should you consider other options?

What Is Magnesium Oxide?

Magnesium oxide is a mineral supplement used to elevate blood magnesium levels. Commonly available as a white powder, it contains more magnesium than other supplements and is used to prevent or reverse magnesium deficiency. However, its absorption rate is less effective than other forms, as noted by researchers.

Magnesium oxide is produced by burning magnesium with pure oxygen. Some supplements are made by combining oxygen with magnesium salts from underground or salt bed deposits. While these products are cost-effective, their quality may vary based on the magnesium salt used.

The molar mass of magnesium oxide is 40.3 grams per mole. Its empirical formula is MgO, comprising about 60% elemental magnesium, the highest among magnesium supplements.

Since magnesium can't exist alone, it needs to bond with another element for supplement intake. Magnesium oxide bonds with oxygen, whereas other supplements, like magnesium chelate, bond with amino acids.

The salts of magnesium oxide have antacid, laxative, and muscle relaxant properties. Despite its poor absorption, magnesium oxide delivers more magnesium per tablet, making it effective for treating magnesium deficiency symptoms.

Benefits

1. Prevents or Reverses Magnesium Deficiency

If food sources don't maintain adequate magnesium levels, magnesium oxide supplements can help prevent or correct deficiencies. Symptoms of magnesium deficiency include insomnia, anxiety, muscle pain, type 2 diabetes, high blood pressure, migraines, and leg cramps.

According to research in Open Heart, some individuals may need magnesium supplements to prevent suboptimal magnesium deficiency and avoid chronic disease.

2. Relieves Constipation

Magnesium oxide has a laxative effect by osmotically mediating water retention. Hence, it’s commonly used to treat constipation. It also relaxes digestive muscles to aid stool movement and helps control stomach acid, preventing indigestion.

Research in Annals of Clinical Research found magnesium oxide supplements to normalize stool consistency and be more effective than bulk laxatives for treating constipation in elderly patients.

3. Helps Improve Depression and Anxiety

Magnesium is vital for GABA (gamma-aminobutyric acid) function, promoting the production of “happy hormones” like serotonin, thereby calming anxiety and boosting mood. It's particularly beneficial for those with low magnesium intake from food sources.

According to PLOS One, adults using magnesium supplements for anxiety and depression over six weeks showed improvements without requiring close toxicity monitoring.

4. Relieves Migraines

Research suggests that magnesium oxide can help treat migraines. A Journal of Headache and Pain trial found that combining magnesium, riboflavin, and coenzyme Q10 significantly reduced migraine symptoms compared to a placebo.

Moreover, oral magnesium treatment is considered simple, inexpensive, safe, and well-tolerated.

5. Promotes Regular Sleep

Magnesium supplements can increase melatonin levels, inducing sleepiness, and reduce cortisol levels related to stress. Hence, magnesium oxide may relieve insomnia and promote a regular sleep cycle.

6. Relieves Muscle Cramps

Magnesium oxide aids in muscle contractions and alleviates spasms related to muscle cramps and restless leg syndrome by balancing calcium levels in vascular smooth muscles.

Findings on magnesium oxide’s effectiveness for cramps are mixed, but it benefits leg cramps during pregnancy.

7. Improves High Blood Pressure

Magnesium and calcium support proper blood pressure levels and prevent hypertension. Magnesium oxide supplementation can prevent magnesium deficiency, reducing the risk of serious cardiovascular issues.

BMJ research states that low magnesium levels in industrial countries predispose individuals to high magnesium deficiency, increasing cardiovascular event risks.

8. Reduces Stomach Acid

Combining magnesium salts with water forms magnesium hydroxide, neutralizing stomach acid. Magnesium is thus used as an antacid for gastrointestinal issues like indigestion.

A French study found that combining magnesium oxide, activated charcoal, and simethicone reduced indigestion symptoms compared to a placebo, showing improvements in abdominal bloating, fullness, and pain.

Risks and Side Effects

Is it safe to take magnesium oxide daily? It may cause digestive issues at high doses due to its laxative effects, leading to diarrhea, abdominal cramping, and nausea.

Magnesium side effects often occur with doses over 600 milligrams. High doses may cause low blood pressure, irregular heartbeat, slowed breathing, and confusion. In severe cases, coma or death may occur due to nutrient imbalance and toxicity.

Rarely, those allergic to magnesium oxide may experience rash, itching, swelling, and dizziness. Discontinue use of magnesium oxide powder or tablets if these symptoms occur.

More research is needed to understand if magnesium passes into breast milk. Consult a doctor before using supplements if pregnant or breastfeeding.

Drug Interactions

Magnesium oxide interacts with some medications, so consult a healthcare professional before using supplements while on pharmaceutical drugs.

Common drugs interacting with magnesium oxide include thyroid medications (levothyroxine), quinolone-type antibiotics, tetracycline-type antibiotics, and bisphosphonate (for bone density loss). This list is not exhaustive; consult your healthcare professional.

Magnesium and calcium compete for absorption, so avoid taking both simultaneously. Separate medications and magnesium oxide supplements by at least three hours. Consult a healthcare professional for clearance.

People on pharmaceutical medications and those with kidney disease should seek medical advice before adding magnesium oxide to their regimen.

Magnesium Oxide Supplements

Magnesium oxide supplements are available in tablet, powder, and liquid forms. The recommended daily allowance of elemental magnesium for adult males over 30 is 420 milligrams, and 320 milligrams for women.

For deficiency prevention, the typical