5 Things to Know Before Buying pure magnesium oxide

Your body absorbs certain magnesium supplements more easily. Some types may help support specific health issues.

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Magnesium is involved in over 300 essential metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction (1).

Low magnesium levels may be involved in various health conditions, such as type 2 diabetes, heart disease, osteoporosis, and migraine (2).

Although many whole foods like green leafy vegetables, legumes, nuts, and seeds contain magnesium, up to two-thirds of people in the Western world don’t meet their magnesium needs with diet alone (1).

Keep reading to learn the ten various forms of magnesium supplements and their uses.

Magnesium citrate is a form of magnesium that’s bound with citric acid.

This acid is found naturally in citrus fruits, giving them their tart, sour flavor (3).

Magnesium citrate is one of the more common magnesium supplement formulations and can be purchased in stores worldwide.

A small study of 14 male participants suggests that this type is among the most bioavailable forms of magnesium, meaning it’s more easily absorbed in your digestive tract than other forms (4).

It’s typically taken orally to replenish low magnesium levels. Due to its natural laxative effect, it’s also sometimes used at higher doses to treat constipation.

It’s occasionally marketed as a calming agent to help relieve symptoms associated with depression and anxiety, but more research is needed on these uses (5).

Summary

Magnesium citrate is one of the most popular types of magnesium supplements and easily absorbed by your body. It’s mainly used to raise magnesium levels and treat constipation.

Magnesium oxide is a salt that combines magnesium and oxygen.

It naturally forms a white, powdery substance and may be sold in powder or capsule form (6).

This type isn’t typically used to prevent or treat magnesium deficiencies, as some studies report that it’s poorly absorbed by your digestive tract (7).

Instead, people use it more frequently to relieve uncomfortable digestive symptoms, such as heartburn, indigestion, and constipation. Some may also use it to treat and prevent migraine episodes, but more research is needed to confirm that magnesium deficiency can contribute to migraine attacks (8, 9).

Summary

Magnesium oxide may help relieve digestive complaints like heartburn and constipation. Given that the body doesn’t absorb it well, it isn’t a good choice for those who need to raise their magnesium levels. You may want to consult with a doctor before taking magnesium oxide.

Magnesium chloride is a magnesium salt that includes chlorine — an unstable element that binds well with other elements, including sodium and magnesium, to form salts.

It’s well absorbed in your digestive tract, making it a great multi-purpose supplement. You can use it to treat low magnesium levels (2, 7, 10).

People take magnesium chloride most frequently in capsule or tablet form, but it may also be an ingredient in topical products like lotions and ointments.

Although people use these skin creams to soothe and relax sore muscles, little scientific evidence links them to improved magnesium levels (11).

Summary

Magnesium chloride is easily absorbed orally and used to treat heartburn, constipation, and low magnesium levels. Also, applying it topically may help relieve muscle soreness but not boost your magnesium levels.

Magnesium lactate is the salt formed when magnesium binds with lactic acid.

This acid is produced by your muscle and blood cells and is manufactured as a preservative and flavoring agent (12).

Indeed, magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages. It’s less popular as an over-the-counter dietary supplement.

Your digestive tract easily absorbs magnesium lactate, which may also be gentler on your digestive system than other types. This may benefit people who need to take large doses of magnesium regularly or don’t easily tolerate other forms.

In a study of 28 people with a rare condition that required high doses of magnesium daily, those who took a slow-release tablet of magnesium lactate reported fewer digestive side effects than the control group (13).

Other studies likewise reveal that this form may help treat stress and anxiety, but more research is needed (14).

Summary

Magnesium lactate is effective as a dietary supplement and possibly gentler on your digestive system. It may be more suitable for those who don’t tolerate other forms or need to take especially large doses.

Magnesium malate includes malic acid, which occurs naturally in foods like fruit and wine. This acid has a sour taste and is often added to food to add flavor or acidity.

Research suggests that magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your magnesium levels (15).

Some people report that it’s gentler on your system and may have a less laxative effect than other types. This may be beneficial, depending on your specific needs.

Magnesium malate is occasionally recommended to treat fibromyalgia and chronic fatigue syndrome symptoms. But while some studies have found there may be benefits, more high quality studies are needed (16).

Summary

Magnesium malate is easily absorbed and may have less of a laxative effect than other forms. It’s occasionally recommended for chronic conditions like fibromyalgia, but more scientific evidence is needed to support this.

Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C (21).

This form is easily absorbed. Animal research notes it may be the most effective type for increasing magnesium concentrations in brain cells (22).

Magnesium L-threonate is often used for its potential brain benefits and may help manage certain brain disorders, such as depression, Alzheimer’s disease, and age-related memory loss. Nonetheless, more research is needed (23).

Summary

Magnesium L-threonate may support brain health, potentially aiding the treatment of disorders like depression, Alzheimer’s, and memory loss. All the same, further studies are necessary.

Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen. It’s commonly known as Epsom salt. It’s white with a texture similar to that of table salt.

While you can consume it as a treatment for constipation in capsule form or dissolve the powder in water, it has an unpleasant taste. Using too much or using it too often can be dangerous (24).

You can dissolve magnesium sulfate in bathwater to soothe sore, achy muscles and relieve stress. It’s also sometimes included in skin care products like lotion or body oil.

Although adequate magnesium levels can play a role in muscle relaxation and stress relief, little evidence suggests that this form is well absorbed through your skin (11).

Summary

Magnesium sulfate, or Epsom salt, is frequently dissolved in water to treat stress and sore muscles. However, more quality research is needed to support its use.

Magnesium glycinate is formed from elemental magnesium and the amino acid glycine.

Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as:

• fish
• meat
• dairy
• legumes

Animal studies suggest that glycine on its own can help improve sleep and treat some inflammatory conditions, including heart disease and diabetes. But more robust studies are needed to further support this (25, 26).

Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce mental health issues, such as: (1)

• anxiety
• depression
• stress
• insomnia

Yet, there is limited scientific evidence on these uses, so more studies are needed.

Summary

Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia. However, research supporting its efficacy for such conditions is limited.

Magnesium orotate includes orotic acid, a natural substance involved in your body’s construction of genetic material, including DNA (27).

It’s easily absorbed and doesn’t have the strong laxative effects characteristic of other forms (28).

Early research suggests it may promote heart health due to orotic acid’s unique role in the energy production pathways in your heart and blood vessel tissue (28, 29).

As such, it’s popular among competitive athletes and fitness enthusiasts, but it may also aid people with heart disease.

One study of 79 people with severe congestive heart failure found that magnesium orotate supplements were significantly more effective for symptom management and survival than a placebo (28).

Summary

Magnesium orotate may bolster heart health by improving energy production in your heart and blood vessel tissue.

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• Legumes: black beans, edamame
• Vegetables: spinach, kale, avocado
• Nuts: almonds, peanuts, cashews
• Whole grains: oatmeal, whole wheat
• Others: dark chocolate

However, a supplement may be worth considering if you cannot get enough magnesium from your diet.

Specific populations may be at a greater risk of deficiency, including older adults and people with type 2 diabetes, digestive disorders, and alcohol dependence (2).

Dosage and possible side effects

The average recommended daily amount of magnesium for adults ranges from 320 mg for females and 420 mg for males (2).

The amounts in different supplement formulations may vary, so check the label to ensure you take the most appropriate dose.

Magnesium supplements are generally considered safe for most people. Once you’ve reached adequate levels, your body will excrete any excess in your urine.

However, certain forms or excessive doses may cause mild symptoms like diarrhea or upset stomach.

Although rare, magnesium toxicity can occur. You may be at a greater risk if you have kidney disease or consume very large doses of this mineral. Signs of toxicity include (2):

• nausea
• vomiting
• diarrhea
• muscle weakness
• irregular breathing
• lethargy
• urinary retention

It’s always a good idea to consult a healthcare professional before adding dietary supplements.

Summary

Most adults need 320–420 mg of magnesium per day. If you’re unable to meet your needs from your diet, a supplement may be warranted. They’re widely considered safe, but you may want to talk to a health professional before starting.

Read about dietitians’ picks for the best magnesium supplements.

Magnesium plays a vital role in human health. Low levels are linked to numerous adverse effects, including depression, heart disease, and diabetes.

You may want to consider supplements if you’re not getting enough of this mineral in your diet.

Many forms exist, some of which may help relieve heartburn, constipation, and other ailments. If you’re unsure which one is right for you, consult a healthcare professional.

Although a diet including foods high in magnesium usually provides adequate amounts of the mineral for your health, certain situations may cause your body to lose magnesium faster than you are able to replace it. For people with certain medical conditions that don’t allow for the proper absorption of this essential nutrient, magnesium supplements like magnesium oxide may help avoid a deficiency.

Magnesium oxide is a type of magnesium supplement that’s used to prevent deficiency and relieve health concerns like constipation, migraines, anxiety and muscle cramps. Its laxative and antispasmodic effects have been well-researched and proven effective.

However, magnesium oxide use doesn’t come without some warnings. It is known as the most poorly absorbed magnesium supplement, and although you technically get more magnesium by weight when using magnesium oxide, some researchers believe that magnesium citrate is a better option.

So does magnesium oxide benefit your health and prevent a deficiency, or should you stick with another option?

What Is Magnesium Oxide?

Magnesium oxide is a mineral supplement that’s used to increase blood magnesium levels. It’s a white solid that is commonly found in powder form. It contains more magnesium than other magnesium supplements and is often used to prevent or reverse magnesium deficiency. However, the issue of magnesium oxide absorption has been raised by researchers who don’t believe it to be as bioavailable and effective as other types of magnesium supplements.

Magnesium oxide is made by burning magnesium with pure oxygen. In some magnesium oxide supplements, oxygen is exposed to magnesium salts from underground deposits or salt beds. Products made this way tend to be less expensive than pure magnesium oxide, but the quality may not be equivalent, as it depends on the type of magnesium salt used in the process.

The molar mass of magnesium oxide is 40.3 grams per mol. The empirical formula for magnesium oxide is MgO, and it contains around 60 percent elemental magnesium, which is the highest percentage amount all types of magnesium supplements. MgO also interacts with hydrochloric acid (HCL) to form magnesium chloride salt and water.

Because magnesium is a molecule that can’t be by itself, it needs to be bound to something to be ingested in supplement form. Magnesium oxide is bonded to oxygen, while other supplements, like magnesium chelate, are bound to an amino acid.

The salts of magnesium oxide have antacid, laxative and muscle relaxant activities. Although the absorption of magnesium oxide is considered poor, this type of magnesium supplement provides more magnesium per tablet, so it is known to be an effective remedy for magnesium deficiency symptoms.

Benefits

1. Prevents or Reverses Magnesium Deficiency

For people who are unable to maintain normal magnesium levels from food sources, taking a magnesium oxide supplement can help prevent or correct a deficiency. Magnesium deficiency can lead to major health issues, including insomnia, anxiety, muscle pain, type 2 diabetes, high blood pressure, migraines and leg cramps.

Research published in the journal Open Heart states that “certain individuals will need to supplement with magnesium in order to prevent suboptimal magnesium deficiency, especially if trying to obtain an optimal magnesium status to prevent chronic disease.”

2. Relieves Constipation

Magnesium oxide has a natural laxative effect because it helps osmotically mediate water retention. This is why magnesium oxide for constipation is one of the most common uses. It also relaxes the muscles in the digestive tract, which helps to move stool through the intestines and helps to control stomach acid that can lead to indigestion.

Research published in Annals of Clinical Research found that when elderly patients received magnesium oxide supplements, stool consistency was more normal, and the supplements were more efficient than bulk laxatives in treating constipation.

3. Helps Improve Depression and Anxiety

Because the mineral is vital for GABA (gamma-aminobutyric acid) function, which allows for the proper production of “happy hormones” like serotonin, it can indeed help calm anxiety and boost your mood. For people who don’t get enough magnesium through natural food sources, supplementing with magnesium oxide may help regulate hormones that are needed for calming the brain and promoting relaxation.

Magnesium oxide benefits depression as well, according to research published in PLOS One. Researchers found that when adults with symptoms of anxiety and depression used magnesium supplements for a six-week period, it caused improvements and was well-tolerated, without the need for close monitoring for toxicity.

4. Relieves Migraines

When it comes to using magnesium oxide for migraines, studies indicate that it can be helpful. The Journal of Headache and Pain published a trial that used a combination of magnesium, riboflavin and coenzyme Q10 to improve symptoms for adults with frequent migraine attacks. Researchers found that migraine symptoms and burden of disease were significantly reduced compared to placebo.

Beyond this study, research indicates that use of oral magnesium treatment is a simple, inexpensive, safe and well-tolerated option.

5. Promotes Regular Sleep

Studies show that magnesium supplements are able to increase melatonin levels, helping induce sleepiness and lower cortisol levels that are associated with stress. Using magnesium oxide for sleep may help relieve symptoms of insomnia and promote a normal circadian rhythm.

6. Relieves Muscle Cramps

Magnesium oxide plays a role in muscle contractions and helps relieve spasms that are associated with muscle cramps and issues like restless leg syndrome. Magnesium ions behave as calcium antagonists in our vascular smooth muscles. This means that magnesium helps balance calcium levels within the body so they don’t become too high and create problems with muscle control.

The studies conducted on magnesium oxide for cramps have mixed conclusions, with some showing that it isn’t more effective than placebo for night leg cramps. But research does suggest that magnesium benefits leg cramps during pregnancy.

7. Improves High Blood Pressure

Magnesium and calcium work together to support proper blood pressure levels and prevent hypertension. Taking magnesium oxide can help to prevent magnesium deficiency. This is good news considering magnesium deficiency has been shown to increase the risk of serious morbidity and mortality from cardiovascular disease.

According to research published in BMJ, “In industrial western countries, a low intake of magnesium often predisposes to a high prevalence of magnesium deficiency, increasing the risk of cardiovascular evens and cardiovascular death.”

8. Reduces Stomach Acid

When the salts of magnesium are combined with water, they form magnesium hydroxide, which reacts chemically to neutralize stomach acid. Magnesium can be used as an antacid and to manage gastrointestinal issues like indigestion.

One study conducted in France found that when patients with indigestion received a combination of magnesium oxide, activated charcoal and simethicone, an agent that’s used to relieve gas bubbles in the stomach, symptom intensity was significantly reduced compared to the placebo. Patients noticed improvements in abdominal bloating, post-meal fullness and pain in the upper abdomen area.

Risks and Side Effects

Is magnesium oxide safe to take daily? It may cause digestive issues, especially when taken in high doses. This is due to its laxative effects, which may lead to magnesium oxide side effects like diarrhea, abdominal cramping and sometimes nausea.

Magnesium side effects generally occur when someone takes doses of 600 milligrams or more. Taking too much magnesium produces osmotic activity in the intestines and colon, which overstimulates the bowels.

High doses of magnesium oxide may also cause issues like low blood pressure, irregular heartbeat, slowed breathing and confusion. In very serious but rare cases, coma and even death are possible. This is due to an imbalance of other nutrients and toxicity.

Although this is rare, for people allergic to magnesium oxide, they may experience symptoms like a rash, itching, swelling and dizziness. If these symptoms occur, discontinue use of magnesium oxide powder or tablets.

There may be magnesium oxide nursing implications, but more research is needed to fully understand if magnesium passes into breast milk. If you are struggling with magnesium deficiency symptoms and need a supplement, consult your doctor before using one if you are pregnant or breastfeeding.

Drug Interactions

Magnesium oxide does interact with some medications, so it’s important to check with your health care professional before using magnesium supplements when you take pharmaceutical drugs.

Some commonly prescribed drugs that interact with magnesium oxide include thyroid medications (like levothyroxine), quinolone-type antibiotics, tetracycline-type medications (used for bacterial infections) and bisphosphonate (for loss of bone density). These are not all of the possible magnesium oxide interactions, so be sure to consult with your health care professional.

If you use magnesium supplements, they may interact with certain medications and prevent their full absorption. Also, be aware that magnesium and calcium compete for absorption, so taking both at the same time hinders their absorption. It’s important to separate taking medications and magnesium oxide supplements by at least three hours, and talk to your doctor to make sure you’re cleared to take magnesium.

People on pharmaceutical medications should consult their health care professionals before adding magnesium oxide to their health regimes. Those with kidney disease should also consult a doctor before using magnesium supplements.

Magnesium Oxide Supplements

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

When taking magnesium oxide supplements to prevent deficiency, the dosage is typically one to two tablets orally per day. For people using magnesium oxide for sleep or as an antacid, taking one tablet once daily is a common dosage.

Magnesium oxide dosage beyond one tablet per day depends on a person’s medical condition and should be determined by a health care professional. Magnesium oxide 400 mg tablets and 500 mg tablets are the most commonly offered forms that are widely available.

Although the supplements are available over-the-counter, your doctor can advise you on which magnesium supplement type and brand is best for your health needs. Read the product label carefully for directions, dosage and storage. Generally, magnesium oxide supplements are taken by mouth once daily with a full glass of water.

Does It Work?

Although many studies show the benefits of magnesium supplements, the bioavailability of magnesium oxide has proved to be limited, ranging from only 0 percent to 4 percent. In fact, using magnesium oxide in studies analyzing the efficacy of magnesium supplements is discouraged because researchers are concerned that it will damage the reputation of magnesium as an effective treatment for serious health concerns, like depression.

A notable distinction is magnesium oxide vs. magnesium citrate. The difference between magnesium oxide and magnesium citrate is that the latter is bonded to citric acid, which allows for a better absorption rate. However, citrate is a longer molecule than oxygen, which is used to make magnesium oxide, so there is less magnesium present in a standard supplement preparation.

While magnesium citrate is the best absorbed form of magnesium, magnesium oxide absorption is the poorest of all magnesium supplements. However, it has the highest amount of magnesium per weight, allowing you to get more of the mineral from the same dose as a citrate supplement.

Essentially, even though it’s the most poorly absorbed magnesium supplement, it can still serve as a great general purpose supplement because it contains the highest percentages of elemental magnesium compared to other options. Although you absorb less, it has more magnesium than citrate and other supplements.

Of course, eating magnesium-rich foods, including spinach, Swiss chard, pumpkin seeds, almonds, black beans, avocado, yogurt and dark chocolate, is the best way to avoid magnesium deficiency. For people who aren’t dealing with a magnesium absorption issue, getting the mineral in natural food sources is best.

Final Thoughts