Magnesium Oxide

Magnesium Oxide: What Is It?

Magnesium oxide is the original form of this mineral supplement and features mostly Magnesium. It contains more of this mineral than other forms of the mineral; however, despite the higher mineral concentration, Magnesium oxide is considered the old-school form and offers different benefits than newer, more targeted and therapeutic forms.

Magnesium oxide can be considered an inexpensive, entry-level form of supplementation and though it does contain a larger amount of magnesium by weight, it is unfortunately poorly absorbed.

Magnesium oxide offers antacid, laxative and muscle relaxant properties. As an osmotic laxative, it draws water from inside the body into the intestines, to help bulk and soften the stool and make it easier to pass. Osmotic laxatives are easier on the intestines than harsh laxatives that should never be used more than occasionally and can irritate the gut.

Who Needs Magnesium Oxide?

While magnesium oxide is often suggested to raise levels of this mineral or correct a deficiency to prevent disease, it is more commonly recommended to help with constipation, as well as to manage gastrointestinal issues. Indeed, when this form is mixed with water, it forms a complex called magnesium hydroxide, which helps naturalize stomach acids. This is why it is often used as an antacid to mitigate symptoms such as heartburn, upset stomach, or indigestion.

Magnesium Oxide - Potency & Formats

Potency

Magnesium oxide supplements are available in a few different potencies; typically in the 125 – 250 or 400 mg range. If you’re looking to increase your dietary magnesium intake, 300-400 mg is the usual recommendation. For constipation, a slightly higher dose is usually recommended, 500-600 mg, though your health care practitioner may recommend a higher dose (up to 2000 mg daily in divided doses).

Formats

It's available in many different formats, including capsules, tablets, powders, and liquids. This form of magnesium is also at times included in detox formulas and other blends to clean out the digestive tract.

Getting The Most Out of Your Supplement

Magnesium oxide can upset the stomach and cause diarrhea. Unless taking it for constipation, it’s best to take this supplement with food to reduce any potential GI issues.