Magnesium is one of the vital minerals required by the body for nerve functions, blood sugar regulation, energy production, and DNA synthesis. Even though magnesium comes in many forms, such as magnesium citrate, magnesium oxide, and magnesium glycinate, magnesium oxide is the most common supplement form. Magnesium oxide is an inorganic salt formed from ions of magnesium and oxygen.
Magnesium Oxide Benefits
Different researches have shown that it may be resourceful in treating various medical conditions.
Treating Headaches
Since magnesium is essential for nerve function, a deficiency of this mineral may lead to migraines. Some studies show that taking it can be as successful in treating headaches as medication for migraines. A study conducted on 63 people who faced frequent headaches showed that those who consumed 500 mg of magnesium oxide daily reduced the frequency of migraines. [1]
It may also be used to treat frequent migraines in children. However, forms of magnesium like magnesium sulfate and citrate may be more effective in treating headaches because of a higher absorption rate.
Reducing Stress and Anxiety
The body’s stress response is highly affected by magnesium. Many studies show that people with frequent stress issues have lower magnesium levels in their bodies. A review of different studies showed magnesium supplements reduced stress in women with premenstrual syndrome when combined with vitamin B6. Regardless of these studies, medical experts claim that further research is required in this field. [2]
Treating Constipation
It has been used as a laxative for a long time. The supplement creates an osmotic effect which drains water into the intestines and creates a laxative effect to relieve constipation in children and adults. Evidence of this was observed in a research study on 34 women facing mild to serious constipation. Half of the women were given 1.5mg of magnesium oxide daily, while others were given a placebo. Those taking magnesium oxide supplements had improved intestinal health and bowel movement frequency than those with the placebo.
Suppose you’re using it to treat constipation. In that case, you need to keep an eye on magnesium levels in your body, especially if you have kidney issues or are over 60.
Magnesium Oxide vs. Magnesium Citrate
Magnesium oxide is an inorganic salt formed with magnesium and oxygen. In contrast, magnesium citrate is an organic salt made with magnesium and citric acid. While both are used to treat constipation, magnesium oxide has a lower absorption rate, which lingers in the intestines, causing a laxative effect.
They’re both consumed as supplements, but magnesium oxide is more common since it is cheaper. Even though magnesium citrate has a faster absorption rate, you may get more magnesium from magnesium oxide compared to the same amount of magnesium citrate. While magnesium oxide comes in solid form, magnesium citrate is normally found in powder form to be dissolved in water for consumption.
What is Magnesium Oxide Used For?
It is mainly used to treat low magnesium levels in the body. However, it also has multiple other uses, including treating indigestion, heartburn, and acidity. It is also commonly used as a laxative by those who face regular constipation. It also proves effective in treating migraines. [3]
Magnesium Oxide Side Effects
Despite its many health benefits, there are also certain risks attached to it. Using it daily is safe unless you consume more than the recommended amount. Over a long period, consuming large amounts can increase blood magnesium levels and cause hypermagnesemia, which can be fatal.
People with kidney issues, bowel movement disorders, and those who consume more than 1000mg of magnesium daily have a higher risk of hypermagnesemia. Hence, it is important to monitor magnesium levels regularly when consuming it and its other forms. [4]
A higher dosage of it may even cause bloating and diarrhea. Moreover, it may change the absorption of certain medications, such as antipsychotic and antidepressant drugs, as well as those used to treat urinary problems and Parkinson’s disease. Before consuming it, be sure to ask your doctor or physician and get your magnesium levels checked when you start taking it as a supplement.
Magnesium Oxide for Constipation
It is quite commonly used for treating bowel movement disorders and constipation. Since the body doesn’t fully absorb it, it acts as a laxative to effectively relieve constipation. This treatment is safe for adults and children with occasional and temporary constipation.
Magnesium Oxide Absorption
Magnesium oxide, unlike magnesium sulfate and citrate, is not fully absorbed in the body and is said to have a lower absorption rate. A study on rats showed that only 15% of the oral magnesium oxide was absorbed. In comparison, 85% of it was removed in the feces. Since it stays in the intestines, it acts as a laxative and may even cause diarrhea in some people. [5]
Magnesium Oxide for Sleep
Certain research shows that it may be used to treat insomnia. A study on elderly people showed that consuming 500mg of magnesium oxide daily improved insomnia and helped people sleep longer. It also increases melatonin in the body, which is a sleep drug.
Magnesium Oxide vs. Magnesium
Even though they are closely related, magnesium and magnesium oxide are different from each other. While magnesium is the base, magnesium oxide is derived from it. Magnesium alone cannot be broken down, but magnesium oxide, an ionic bond, can be broken down very easily. Magnesium oxide is a supplement used to reduce magnesium deficiency in the body.
The Bottomline
Magnesium oxide is taken as a supplement, but taking too much can be harmful and fatal. While having many benefits for the body, you need to ask your doctor if you can consume a certain amount daily.
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Karimi, N., Razian, A., & Heidari, M. (2021). The efficacy of magnesium oxide and sodium valproate in prevention of migraine headache: a randomized, controlled, double-blind, crossover study. Acta neurologica Belgica, 121(1), 167–173. https://doi.org/10.1007/s13760-019-01101-x
- Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429
- Karimi, N., Razian, A., & Heidari, M. (2021). The efficacy of magnesium oxide and sodium valproate in prevention of migraine headache: a randomized, controlled, double-blind, crossover study. Acta neurologica Belgica, 121(1), 167–173. https://doi.org/10.1007/s13760-019-01101-x
- Yamaguchi, H., Shimada, H., Yoshita, K., Tsubata, Y., Ikarashi, K., Morioka, T., Saito, N., Sakai, S., & Narita, I. (2019). Severe hypermagnesemia induced by magnesium oxide ingestion: a case series. CEN case reports, 8(1), 31–37. https://doi.org/10.1007/s13730-018-0359-5
- Yoshimura, Y., Fujisaki, K., Yamamoto, T., & Shinohara, Y. (2017). Yakugaku zasshi : Journal of the Pharmaceutical Society of Japan, 137(5), 581–587. https://doi.org/10.1248/yakushi.16-00020
