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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).
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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.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.
This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.
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.
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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.
BenefitsFor 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.”
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.
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.
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.
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.
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.
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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.”
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 EffectsIs 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 InteractionsMagnesium 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 SupplementsMagnesium 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.
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