Magnesium oxide benefits may include migraine headache treatment as well as constipation relief and mineral deficiency. There's also some evidence that this supplement, a form of magnesium salt, may offer benefits in preventing stroke, managing type 2 diabetes, and more. More research is needed, though, to understand these benefits.
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Most people get enough magnesium from food, but this supplement is available without prescription and it's an ingredient in some over-the-counter (OTC) medications. Mild side effects are common. Recommended daily intake is between 310 milligrams (mg) and 420 mg, depending on age and sex, but talk to a healthcare provider about what's right for you.
Magnesium deficiency in the general population is uncommon, but low intakes in older adults or losses caused by gastrointestinal diseases, type 2 diabetes, alcohol misuse, and other conditions can lead to a magnesium deficiency.
Early signs of a magnesium deficiency include:
When the deficiency gets worse, symptoms can include:
You can get magnesium through your diet and supplements. Before starting any supplements, it's important to discuss them with your healthcare provider.
Magnesium is an ingredient in some laxatives, such as Phillips Milk of Magnesia. The supplement draws water into the intestines to soften stool, called an osmotic effect, that makes it easier to pass.
A small randomized clinical trial looked at the effects of magnesium oxide in adults with chronic mild-to-moderate constipation. Seventeen people took magnesium oxide for 28 days and 17 took a placebo. At the end of the study, magnesium oxide significantly improved overall symptoms including:
However, magnesium oxide should only be used as a short-term treatment for constipation. If you have constipation, talk to your healthcare provider about your symptoms and their diagnosis.
Magnesium oxide might help reduce high blood pressure (hypertension) and lower the risk of stroke.
However, a systematic review of 49 studies on oral magnesium supplementation and blood pressure showed mixed results as well as promising data for treatments, The researchers found:
Magnesium supplements may help with a specific type of heart failure, called heart failure with preserved ejection fraction (HFpEF). It is sometimes called diastolic heart failure. HFpEF decreases the amount of blood your heart can pump because the heart doesn't fill properly.
Diastolic heart failure is associated with health conditions that include diabetes and high blood pressure. A study that included 1,970 people seriously ill with HFpEF suggests benefits with magnesium oxide and magnesium sulfate use, especially in females, older people, and people with high blood pressure. More research is needed to confirm these findings.
Diets high in magnesium have been associated with a lower risk of type 2 diabetes in multiple studies. However, very few short-term clinical trials have been done on magnesium oxide’s effects on controlling type 2 diabetes.
Magnesium supplements may improve blood sugar control in people with type 2 diabetes, though more research is needed. It also may help with wound healing, diabetic retinopathy (vision problems), and other conditions common with diabetes, but more study is needed.
If you have diabetes, talk to your provider before starting magnesium oxide supplementation.
Magnesium oxide supplementation may reduce the number and intensity of migraines. A randomized clinical trial showed that taking 500 mg of magnesium oxide appeared to be as effective as valproate sodium in preventing migraine attacks.
The American Academy of Neurology and the American Headache Society concluded that magnesium therapy is "probably effective" for migraine prevention, but research is limited and the dose used was higher than magnesium's tolerable upper limit (UL).
Discuss the use of magnesium oxide supplements with your healthcare provider before taking them if you have migraines.
Magnesium may offer benefits when used to improve sleep, although much of the research on sleep involves small populations and varying dosages that limit determinations about the effects.
Still, a review of eight studies on sleep and magnesium found a moderate improvement in sleep quality reported in five of them. Keep in mind that magnesium comes in varied forms, and some compounds might have more effect on sleep than magnesium oxide.
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Research suggests that magnesium oxide supplements can help people diagnosed with a SARS-CoV-2 infection that causes COVID-19. This is thought to be due to immune system benefits and anti-inflammatory and antioxidant properties.
The benefits may be especially helpful in treating and preventing COVID-19 in pregnant people as well as those with underlying health conditions including diabetes and high blood pressure. More study is needed to understand the effects.
Other types of magnesium supplements can offer benefits, too. For example, magnesium chloride (often used in skin products) or glycinate (a readily absorbed form) may be better options for treating anxiety than magnesium oxide. Other options include:
Upset stomach and diarrhea are the most common side effects of magnesium oxide. Taking magnesium oxide with food can often prevent these side effects. If side effects do not get better or are getting worse, it is best to talk to your healthcare provider.
Severe allergic reactions to magnesium oxide are rare. However, seek immediate medical help if you develop:
People with kidney problems should ask their providers before starting magnesium oxide supplements. In addition, pregnant and lactating people, as well as children, should avoid magnesium oxide supplements because the risks to these groups are unknown.
The following is the Recommended Dietary Allowance (RDA) for magnesium:
Magnesium oxide supplements should be taken by mouth with meals to reduce the chances of stomach upset. Do not crush or chew the supplements, as consuming them this way can increase the risk of side effects. If taken in liquid form, shake and measure the proper dose according to the instructions on the supplement's label.
Discuss your use of magnesium oxide with your provider to find out the safest and most effective amount to take for your needs. Large doses can cause magnesium toxicity, but this is more likely in people with kidney problems.
Taking too much magnesium oxide may cause:
If you have any of these symptoms after taking magnesium oxide, seek medical care right away.
Magnesium oxide might reduce how well the Parkinson's disease treatment Sinemet (levodopa and carbidopa) works. However, more studies are needed.
Other medications that can interact with magnesium oxide include:
Magnesium oxide may interact with the following supplements:
Other interactions may occur. Before starting magnesium oxide, ask your healthcare provider or pharmacist for a complete list of potential drug, supplement, and food interactions.
Magnesium is found in many plant and animal foods and beverages, including green leafy vegetables (spinach), legumes, nuts, seeds, and whole grains. Usually, foods that are higher in fiber are rich in magnesium.
Magnesium oxide supplements are available OTC without a prescription. Magnesium oxide is sold under several brand names. Your healthcare provider or pharmacist can advise you on which brand might fit your unique situation and overall health.
Before starting a magnesium supplement, it is a good idea to have your magnesium levels checked by your healthcare provider and discuss underlying health conditions or medications you take. A blood test is usually used to check the level of magnesium in your blood.
Magnesium oxide is a type of magnesium often included as an ingredient in laxatives and supplements. Getting enough magnesium is important for good health. Without it, the body cannot function properly.
There's some evidence that magnesium can help with certain health conditions but more evidence is needed to confirm benefits. Eating magnesium-rich foods, like green leafy vegetables, nuts, and whole grains, is usually enough to get the magnesium you need. Talk to your provider before starting any supplement. If you think you have low magnesium levels, ask your provider to check them.
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