Nonetheless, most individuals consider magnesium as a relaxing mineral. “It actually relaxes all the pieces in our physique,” says Deepali Kashyap MD, IFMCP, NMCP, a licensed practical medication physician with Galleria Girls’s Well being. “When you have leg cramps, it helps with that. When you have abdomen cramps, it helps with that. It relaxes our blood vessels, so it helps to decrease blood stress.”
The perfect 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 various kinds of magnesium dietary supplements—one of the crucial broadly accessible and cheap kinds 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 beneficial by itself by medical doctors.
In different phrases: Magnesium oxide could not the finest sort of magnesium to take you probably have 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 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 kind. It is continuously 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—resembling magnesium citrate and glycinate—is that magnesium oxide has much less bioavailability. Which means much less of the magnesium within the complement is obtainable to your physique to make use of, says Brynna Connor, MD, a household medication 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, due to this fact, bioavailability—regardless of having a excessive quantity of elemental (or whole) magnesium. This implies in the event you’re magnesium-deficient, it is probably not the most effective kind to take. (Extra on this under.)
What’s the most effective complement to take for magnesium deficiency?
As a result of magnesium oxide would not take in properly into the bloodstream, it would not work in addition to different varieties 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 varieties 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 usually—embrace the next:
- Magnesium citrate
- Magnesium glycinate
- Magnesium aspartate
- Magnesium lactate
- Magnesium chloride
If you happen to suppose you’ve a magnesium deficiency, schedule a go to together with your physician to get your blood examined. Some frequent indicators of low magnesium ranges embrace 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 various kinds of magnesium, nevertheless it does nonetheless provide some well being advantages for specific points. (After all, in the event 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 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 on daily basis considerably decreased headache days total, per a September 2020 evaluate in Vitamins.
However magnesium oxide is not the one type of magnesium that is nice for migraine prevention. “The perfect 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 substances from our physique from going to our mind. And magnesium threonate is among the kinds 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 essential position within the physique’s stress response—it helps regulate the stress hormone cortisol in addition to sure neurotransmitters within the mind, in accordance with the Cleveland Clinic.
Though extra analysis is required, “there’s some knowledge to point out that magnesium oxide may help when supplemented with vitamin B6 to cut back nervousness and stress in ladies, notably those that have premenstrual syndrome,” says Dr. Connor, citing a Could 2017 systematic evaluate in Vitamins.
3. It may possibly assist relieve constipation
Loads of analysis backs up magnesium oxide as a secure and efficient technique to discover reduction whenever 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 cross,” 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 could assist decrease blood stress
Magnesium helps calm down our blood vessels, and because of this, could assist decrease blood stress ranges, says Dr. Kashyap. Although the analysis on this impact is proscribed, a small 2018 examine in Vitamins discovered that individuals 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 medicines and life-style changes first, earlier than making an attempt a magnesium complement.
5. It could enable you to stabilize your blood sugar
Magnesium performs a job 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 may help 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 folks with coronary coronary heart illness (CHD) and sort 2 diabetes. A small March 2017 examine in Drugs confirmed that correcting low magnesium ranges by taking magnesium oxide helps enhance blood sugar in youngsters 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 each 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.
Have in mind: When you have excessive blood sugar ranges, it is best to first flip to life-style adjustments like watching your sugar consumption, exercising, and taking prescription medicines (if suggested by your physician).
6. It could assist preserve your pores and skin’s moisture and well being
As a result of magnesium helps open up our blood vessels, it may possibly improve the blood provide to our organs, says Dr. Kashyap. This contains your pores and skin—aka, your physique’s largest organ.
“Magnesium is critical 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 remember, this doesn’t suggest 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
Regardless that it is a pure mineral, taking magnesium dietary supplements would not come with out dangers. That 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 called magnesium toxicity) can embrace the next:
- Arrhythmias within the coronary heart
- Free stool and diarrhea
- Low blood stress
- Facial flushing
- Urine retention
- Melancholy and fatigue
- Muscle weak spot
- Vomiting and nausea
Individuals who ought to keep away from magnesium oxide
“Individuals with continual 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 essential to notice that sure varieties of magnesium dietary supplements can have added sugar or synthetic sweeteners, which is probably not ultimate 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 also can negatively work together with some medicine, together with the next, per Dr. Connor:
- Levodopa/carbidopa (Sinemet)
- Sure antibiotics
- Bisphosphonates
- Calcium channel blockers
- Muscle relaxants
- Potassium-sparing diuretics
- Anticoagulant and antiplatelet medicine
- Sulfonylureas
- Antacids
- Neurontin
- Ketamine
- Sevelamer (Renagel and Renvela)
Generally, 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 adversarial results.
How a lot magnesium oxide do you want per day?
There is no particular each day advice for sure varieties of magnesium (i.e., magnesium oxide). However usually, adults ought to goal for between 310 and 420 milligrams per day (ideally from meals), in accordance with the NIH.
If you happen to’re low or poor in magnesium, your physician could suggest you begin a magnesium complement. However bear in mind, as with every different complement, magnesium impacts folks in numerous methods and may 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 usually have them keep below 500 milligrams of magnesium per day, however as a result of everyone is totally different, it’s essential to debate dosage and use together with your doctor.”
When to see a physician
When you have 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 together with your physician to allow them to run some blood assessments. If you happen to are poor, they’re going to be capable to suggest sure varieties of magnesium dietary supplements that can assist you regain your blood magnesium ranges (and it will not seemingly be magnesium oxide attributable to its restricted bioavailability).
That mentioned, in the event 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 may take magnesium on daily basis in the event you take it in small dosages (20 milligrams at a time), says Dr. Kashyap. However in the event you’re utilizing magnesium oxide as a laxtive in giant doses (resembling 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 might be naturally excessive in magnesium embrace 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.
Effectively+Good articles reference scientific, dependable, current, sturdy research to again up the data we share. You may belief us alongside your wellness journey.
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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
