Magnesium oxide is one of the most common types of magnesium used in dietary supplements.
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Though it has lower bioavailability compared to other forms of magnesium, it may benefit health in several ways, including relieving headaches and easing constipation.
Here’s everything you need to know about magnesium oxide supplements, including potential health benefits, side effects, safety, and more.
Benefits of Magnesium Oxide Magnesium oxide is an inorganic salt of magnesium formed with ions—charged atoms or molecules— of magnesium and oxygen.
It’s one of the most common forms of magnesium used in dietary supplements and can be found in multi-nutrient supplements such as multivitamin and multimineral supplements, as well as in magnesium-only supplements.
While magnesium oxide has a relatively low absorption rate compared to other forms of magnesium, such as magnesium citrate, it has been shown to offer several health benefits, such as easing headache and constipation symptoms.
May Help Treat Headaches Multiple studies have linked magnesium deficiency with headaches, and supplemental magnesium may help improve symptoms related to several headache types, such as migraines. Magnesium may help ease headaches by preventing excessive activation of excitatory neurotransmitters, inhibiting pro-inflammatory pathways in the brain, increasing blood vessel dilation, and improving cerebral blood flow, all of which may help reduce headache symptoms.
A 2021 study that included 63 people with migraine headaches found that treatment with 500 milligrams (mg) of magnesium oxide per day for eight weeks was similarly effective for reducing the average number of migraine attacks per month as the migraine medication valproate sodium.
A benefit of using magnesium oxide to improve headache symptoms is that magnesium oxide is generally safe and associated with fewer side effects than headache medications. It’s also safe to use during pregnancy.
A 2023 study that included 203 pregnant people experiencing migraines found that treatment with magnesium oxide alone and treatment with a combination of magnesium oxide and the B vitamin riboflavin were both effective for decreasing migraine frequency, severity, and duration. Of the 154 patients who reported migraine-associated symptoms, 77% reported improvements after the magnesium treatment.
Could Help Treat Constipation Magnesium oxide is considered an osmotic laxative. Osmotic laxatives work by drawing water into the intestines and increasing the water content and volume of your stool. As the stool grows in size due to water absorption, it stimulates the intestines and increases the urge to have a bowel movement.
Magnesium oxide is commonly used to treat constipation and is safe to use as a short-term constipation remedy in both adults and children.
A 2021 study found that magnesium oxide supplements were as effective as the herbal laxative senna for treating constipation. The study showed that treatment with 1.5 grams (g) of magnesium oxide per day for 28 days was as effective as daily treatment with 1 gram of senna for improving symptoms of chronic constipation. Both treatments led to significant improvements in the frequency of bowel movements and patient-reported quality of life.
In a 2019 study that included 34 females with chronic constipation, it was found treatment with 1.5 grams of magnesium oxide per day for 28 days led to greater overall improvement of symptoms, including improved spontaneous bowel movement, stool form, abdominal symptoms, and quality of life compared to a placebo treatment. 70.6% of the patients who received magnesium oxide reported overall symptom improvement compared to 25.0% in the placebo group.
Magnesium oxide can be used to treat constipation in children as well.
However, even though magnesium oxide has been shown to be effective for treating constipation, it can lead to high magnesium levels in susceptible populations, such as elderly people and those with medical conditions such as kidney disease.
May Help Promote Healthy Blood Pressure and Blood Sugar Levels Magnesium is involved in blood sugar and blood pressure regulation and having low magnesium levels may increase the risk of high blood sugar and blood pressure levels.
Taking a magnesium oxide supplement would help boost magnesium levels and improve blood pressure and blood sugar control.
However, although magnesium oxide has been shown to be effective for improving these health outcomes, higher doses may be needed due to its poor absorption rate. For example, a 2021 review of 49 studies noted that only doses of magnesium oxide greater than 600 mg per day were effective for lowering blood pressure in people with untreated high blood pressure.
Magnesium oxide helps lower blood pressure by relaxing smooth muscle cells and dilating blood vessels, which helps improve blood flow.
Magnesium supplementation may also help reduce blood sugar. A 2022 review that included data from 24 studies found that people with diabetes who took magnesium supplements, including magnesium oxide supplements, had significant reductions in fasting blood sugar and the long-term blood sugar control marker HbA1c, as well as reductions in systolic and diastolic blood pressure levels compared to control treatments.
May Improve Stress and Anxiety Magnesium helps your body regulate and deal with stress and having low magnesium levels has been linked to increased stress and mental health issues, such as anxiety.
Some research suggests that taking magnesium supplements could help relieve stress and improve symptoms of anxiety.
A 2017 review that included 18 studies, four of which studied the effects of magnesium oxide supplements on anxiety, suggested that magnesium supplements could have a beneficial effect on subjective anxiety symptoms. Even though these results are promising, the researchers noted that existing evidence is of poor quality, and more studies are needed to fully understand how magnesium supplements, such as magnesium oxide supplements, may benefit those with anxiety.
Additionally, a 2022 study that included 60 people undergoing open heart surgery found that treatment with 500 mg of magnesium oxide per day for five days helped increase serum magnesium levels and significantly reduced average anxiety and depression levels after surgery compared to a control treatment.
How to Take Magnesium Oxide Magnesium oxide can be taken at any time of day and is often taken in multiple doses throughout the day.
It can be taken with or without food, but taking it with food could help reduce the risk of gastrointestinal side effects. If you’re using magnesium oxide to treat constipation, it’s recommended that you take the supplement with a full glass of fluids, such as water or juice, and avoid taking magnesium oxide later in the day when your stomach is empty.
When you’re supplementing with magnesium oxide, it’s important that you take other medications at least two hours apart to ensure proper absorption.
Dosage Dosing for magnesium oxide varies, but doses used in research studies range from 250 mg to 1,000 mg per day.
Keep in mind that higher doses of magnesium oxide should only be taken under the supervision of a healthcare provider, as doses higher than 1,000 mg per day could lead to dangerously high blood levels of magnesium.
If you’re taking magnesium oxide for constipation treatment, you shouldn’t take it for more than one week unless specifically advised and monitored by your doctor.
If you have questions about magnesium oxide dosing, consult a knowledgeable healthcare provider for advice.
Is Magnesium Oxide Safe? Magnesium oxide is a relatively safe supplement when used in appropriate doses and is commonly used to treat certain medical conditions in adults and children. That said, ingesting large amounts of magnesium oxide supplements can lead to dangerously high blood levels of magnesium, which can cause magnesium toxicity. Magnesium toxicity can cause symptoms such as difficulty breathing, irregular heartbeat, and extremely low blood pressure, and can be fatal.
Although magnesium toxicity is rare and usually due to accidental overdose of magnesium-containing products like laxatives, some people, such as older adults and people with kidney disease, are more at risk for developing magnesium toxicity.
Potential Drug Interactions Magnesium oxide supplements may interact with the following medications:
It’s also important to be aware that some commonly prescribed medications, such as diuretics, antidiabetic medications, and acid reflux medications, have been shown to deplete magnesium stores. If you’re taking any of these medications, talk to your healthcare provider about adding a magnesium supplement to your diet.
What to Look For To ensure safety and quality, it’s recommended to purchase dietary supplements, including magnesium supplements, from a reputable manufacturer.
When possible, choose magnesium oxide products certified by organizations like UL, USP, and NSF International, which set strict standards for supplement quality and manufacturing safety.
Magnesium oxide is usually sold in pill or capsule form, but powdered and chewable supplements are also available. Magnesium oxide is one of the most affordable types of magnesium on the market, so it makes a good choice for people who are shopping on a budget.
Can You Take Too Much Magnesium Oxide? Yes, it’s possible to take too much magnesium oxide. If too much magnesium oxide is ingested, it could cause your blood magnesium to reach toxic levels, which could be life-threatening.
Most cases of magnesium toxicity are related to accidental overdoses, but taking doses over 1,000 mg per day could increase your risk of developing magnesium toxicity. It’s critical to follow recommended dosing protocols and to consult your healthcare provider if you have any questions related to magnesium oxide dosing.
With competitive price and timely delivery, Meishen sincerely hope to be your supplier and partner. Side Effects of Magnesium Oxide Magnesium oxide is more likely to cause gastrointestinal side effects than other types of magnesium. Due to its osmotic effects, higher doses of magnesium oxide can trigger symptoms such as:
If you’re experiencing gastrointestinal side effects when taking magnesium oxide, speak with your healthcare provider. They may recommend lowering the dose of magnesium oxide you’re taking or switching to another form of magnesium that’s gentler on your stomach.
A Quick Review Magnesium oxide is one of the most common forms of magnesium used in dietary supplements.
Though it has a poor absorption rate, studies show that taking magnesium oxide supplements may help improve symptoms of constipation, ease headaches, reduce blood pressure and blood sugar, and ease anxiety symptoms.
If you’re interested in taking a magnesium oxide supplement, it’s best to speak with your healthcare provider to learn more about appropriate dosing and safe use.
Magnesium oxide is a supplement often used to treat migraine and constipation. It may provide other health benefits, including potentially lowering blood pressure and blood sugar levels.
Magnesium is a mineral that’s needed for many bodily processes, including blood sugar regulation, nerve function, energy production, and DNA synthesis (1).
It’s found in a number of foods but can also be taken as a dietary supplement. These supplements contain different forms of magnesium, including magnesium citrate, magnesium glycinate, and magnesium oxide.
Magnesium oxide is one of the most common forms sold in supplement form, either as a stand-alone supplement or in multinutrient products.
This article explains everything you need to know about magnesium oxide, including how it compares with other forms of magnesium, its potential benefits and side effects, and how to take it.
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Isabel Pavia/Getty ImagesMagnesium oxide is an inorganic salt of magnesium formed with ions of magnesium and oxygen (2).
It’s one of many forms of magnesium available for purchase in supplement form. It’s added to dietary supplements as well as over-the-counter medications used to treat constipation, indigestion, and headaches.
Compared with other forms of magnesium, it may be less effective at raising blood magnesium levels (3).
Magnesium oxide and other inorganic salts of magnesium like magnesium carbonate are high in elemental magnesium, which is the total amount of magnesium in a supplement (3).
However, they have a low solubility rate, making them less bioavailable than other forms of the mineral. So, even though magnesium oxide supplements provide a good amount of magnesium, it’s not the most available form for your body to utilize (3).
A 2019 study confirmed this by testing 15 magnesium supplements and finding that a supplement containing only magnesium oxide had the lowest bioavailability (3).
Meanwhile, a supplement with both inorganic and organic magnesium salts — magnesium oxide and magnesium glycerophosphate, respectively — had the highest bioavailability (3).
Because of its low absorption rate in your intestines, magnesium oxide may lead to digestive effects like diarrhea. In fact, its strong laxative effects are why it’s commonly used to treat constipation (3).
A 2017 rat study demonstrated its low absorption rate, concluding that only 15% of orally administered magnesium oxide was absorbed, while 85% was excreted in the feces. Older research suggests the absorption rate is even lower in humans (4, 5).
In contrast, magnesium citrate, magnesium acetyl taurate, magnesium malate, and magnesium glycinate all have high absorption rates and are more effective at increasing magnesium levels in the body (6, 7, 8, 9, 10).
Still, magnesium oxide has been shown to offer several benefits and is commonly used to treat medical conditions like chronic constipation.
SummaryMagnesium oxide is an inorganic salt of magnesium. Even though it contains high amounts of magnesium, it has low absorbability in the body. Still, it has been shown to offer health benefits like constipation relief.
Research shows that magnesium oxide is effective at treating certain medical conditions.
Magnesium is needed for proper nerve cell functioning. As such, a deficiency in this mineral can lead to migraine headaches.
Studies show that magnesium oxide may reduce headache symptoms. It may even be as effective as some migraine headache medications (11).
For example, a 2021 randomized, controlled, double-blind study in 63 people who experienced migraine found that taking 500 mg of magnesium oxide daily reduced migraine frequency as effectively as a migraine medication called valproate sodium (12).
Older research also suggests that magnesium oxide may reduce migraine in children (13).
However, other forms of magnesium like magnesium sulfate and magnesium citrate may be more effective at treating migraine, as they are typically better absorbed (14, 15, 16).
Magnesium plays an important role in your body’s stress response. In fact, studies have shown that people who experience frequent stress tend to have lower magnesium stores (17).
Some studies have shown that supplementing with magnesium may help reduce levels of stress and anxiety in certain populations.
For example, a 2017 review of 18 studies found that magnesium oxide may reduce stress and anxiety in women with premenstrual syndrome, but only when combined with vitamin B6 (18).
Despite these promising results, researchers acknowledge that the quality of existing studies on the subject is poor, and future well-designed studies are needed (18).
One of the most common uses of magnesium oxide supplements is constipation treatment. The supplement has an osmotic effect, meaning it draws water into the intestines to cause a laxative effect that can help relieve constipation in both children and adults.
In a small 2019 randomized, double-blind, controlled study, 34 women with mild to moderate constipation were treated with either 1.5 grams of magnesium oxide or a placebo daily for 4 weeks (19).
Many women in the magnesium group experienced significantly improved bowel movement frequency, stool form, colonic transport time, and quality of life compared with the placebo group (19).
In fact, over 70% of those treated with magnesium oxide reported overall symptom improvement, compared with only 25% of those in the placebo group (19).
Similarly, a study in 90 people with constipation found that taking either 1.5 grams of magnesium oxide or 1 gram of senna, another laxative, significantly improved spontaneous bowel movements and constipation-related quality of life compared with a placebo (20).
Magnesium oxide has also been shown to prevent constipation after surgery, treat opioid-induced constipation, and improve functional constipation in children (21).
That said, while magnesium oxide has been shown to be safe for treating constipation, it may lead to dangerously high magnesium levels in certain populations, such as those with kidney impairment and older adults (5).
Magnesium oxide supplements may help reduce elevated blood pressure levels.
A 2018 study in 48 people with high blood pressure found that treatment with 300 mg of magnesium oxide per day for 1 month significantly decreased both systolic (the top number) and diastolic (the bottom number) blood pressure (23).
Researchers theorize that the supplement may lower blood pressure by decreasing cellular calcium levels to relax smooth muscle cells and widen blood vessels (23).
Magnesium supplements may lower blood sugar levels in people with diabetes.
For example, supplements containing magnesium oxide and zinc have been shown to lower blood sugar levels in people with type 1 diabetes, type 2 diabetes, and gestational diabetes, which is diabetes that can occur during pregnancy (24).
In a 2015 study, 70 women with gestational diabetes supplemented with either 250 mg of magnesium oxide or a placebo daily for 6 weeks (25).
The magnesium oxide treatment significantly improved blood sugar levels. It also reduced triglyceride levels and the inflammatory markers C-reactive protein (CRP) and malondialdehyde, compared with the placebo group (25).
Magnesium oxide supplements have also been shown to improve blood sugar management in Egyptian children with type 1 diabetes and Iranian adults with type 2 diabetes (26, 27).
SummaryMagnesium oxide may help treat migraine and constipation, reduce blood pressure, improve blood sugar management, and decrease levels of stress and anxiety in certain populations.
While supplementing with magnesium oxide may offer some benefits, there are potential side effects to consider.
Magnesium oxide is generally safe when used in appropriate doses. However, taking large amounts over long periods can lead to high blood magnesium levels, or hypermagnesemia, which is a serious condition that can be fatal (28, 29).
Groups particularly at risk of developing hypermagnesemia include those with kidney disease, older adults with bowel disorders, and those taking 1,000 mg of magnesium oxide or more per day (28, 30).
A 2019 case series discussed four cases of hypermagnesemia, one of which was fatal. All of the patients were over 65 years old and had kidney disease (30).
As such, researchers urge healthcare professionals to be aware of this risk and monitor magnesium levels in those being treated with magnesium oxide and other forms of magnesium (30).
Magnesium oxide may also result in digestive side effects like bloating and diarrhea, especially when taken at higher doses (31, 32).
What’s more, the supplement may suppress the absorption of certain medications, including antipsychotic and antidepressant drugs, as well as those used to treat urinary incontinence and Parkinson’s disease (33, 34, 35).
If you’re interested in taking magnesium oxide, consult your healthcare professional to determine whether it’s appropriate and safe for you.
SummaryHigh doses of magnesium oxide may cause dangerously high blood magnesium levels, which is more likely in specific populations. It may also cause side effects like bloating and diarrhea and reduce the effectiveness of certain medications.
How much magnesium oxide to take depends on the treatment purpose.
For example, magnesium oxide is used to prevent migraine with daily 500-mg doses (12).
Meanwhile, 300 mg per day has been shown to help treat high blood pressure, while 250 mg per day may help lower blood sugar levels in women with gestational diabetes (23, 25).
Higher doses of the supplement — usually over 1 gram — are used to treat constipation, though daily doses as low as 250 mg may be enough for some people (5).
SummaryMagnesium oxide dosing generally ranges from 250–1,000 mg per day depending on what it’s being used to treat. Taking too much can be dangerous. Speak with your healthcare professional if you have questions regarding dosing or side effects.
Magnesium oxide is a form of magnesium commonly taken as a dietary supplement. It has a lower bioavailability than other forms of magnesium, but it may still offer benefits.
Mainly, it’s used to treat migraine and constipation. It may also help reduce blood pressure, blood sugar, and anxiety in certain populations.
Taking too much magnesium is dangerous and can cause elevated blood magnesium levels, digestive side effects, and hindered absorption of certain medications.
If you’re interested in supplementing with magnesium oxide, consult your healthcare professional first to find out if it’s the right choice for you.
For more information, please visit Magnesium Oxide Supplier.