Magnesium oxide is a popular dietary supplement that has been used for decades. It's widely available in health food stores, online, and in pharmacies. But is it an effective supplement, or is it poorly absorbed and therefore less beneficial? In this blog post, we'll take a look at magnesium oxide, what it is and how it works in the body.
We'll also explore its potential benefits as well as any risks that may be associated with taking too much of the supplement. Finally, we'll discuss if magnesium oxide can be effectively absorbed by the body and, if so, how to ensure you're getting the most out of it.
What is magnesium oxide?
Due to its reputation as a supplement with a high absorption rate, magnesium oxide is prevalent. However, recent research has suggested that magnesium oxide may not be as well absorbed as previously thought.
Additionally, magnesium oxide supplements can cause gastrointestinal side effects like diarrhea and bloat. Therefore, speaking with a healthcare provider before taking magnesium oxide supplements is essential.
What are the benefits of magnesium oxide?
Magnesium oxide is a popular supplement often taken for its claimed health benefits. But what does the science say?
Magnesium oxide is a common over-the-counter (OTC) and prescription medication. It's used to treat heartburn, indigestion, and diarrhea. It's also an antacid that can relieve heartburn, upset stomach, and indigestion.
So, what are the claimed benefits of magnesium oxide? And is there any truth to them?
Let's take a look.
1. Magnesium oxide may improve bone health
Magnesium is essential for bone health. It facilitates the body's absorption of calcium and phosphorus, two nutrients necessary for building strong bones.
Some research suggests magnesium oxide may improve bone density and reduce the risk of osteoporosis, a condition characterized by weak bones.
A review of 11 studies found that magnesium supplementation increased bone density in postmenopausal women (1). Another study showed magnesium oxide reduced the risk of fractures in older men and women (2).
However, it's worth noting that most of these studies were small and more research is needed before firm conclusions can be made.
2. Magnesium oxide may boost exercise performance
Some research suggests that magnesium oxide may improve exercise performance. A study on athletes found that magnesium supplementation enhanced sprinting ability (3). Another study showed that magnesium
What are the side effects of magnesium oxide?
Magnesium oxide is a popular supplement for people who want to increase their magnesium intake. However, it is also one of magnesium's most poorly absorbed forms.
The body absorbs only about 4% of magnesium oxide. If you take a 100 mg magnesium oxide supplement, only 4 mg of magnesium gets into your bloodstream.
The side effects of magnesium oxide are usually mild and include diarrhea, nausea, and abdominal cramping. In some people, magnesium oxide can cause more severe side effects like kidney damage or low blood pressure. Stop taking magnesium oxide and visit your doctor if you develop any adverse side effects.
Is magnesium oxide an effective supplement?
Magnesium oxide is a popular supplement for people who want to increase their magnesium intake. However, there is some debate about whether magnesium oxide is an effective supplement, as the body can absorb it more nicely.
There are two leading magnesium supplements on the market: magnesium oxide and magnesium citrate. The most popular magnesium supplement is magnesium oxide, which is readily available and reasonably priced.
However, there is some evidence that the body does not very well absorb magnesium oxide. In one study, only 4% of participants who took a magnesium oxide supplement had increased magnesium levels in their blood (1). This means that for every 100 mg of magnesium oxide that you take, only 4 mg are absorbed by your body.
Magnesium citrate, on the other hand, is much better absorbed by the body. In the same study mentioned above, participants who took a magnesium citrate supplement had increased blood magnesium levels that were twice as high as those who took magnesium oxide (1). This means that for every 100 mg of magnesium citrate, around 8 mg are absorbed by your body.
So, if you want to increase your magnesium intake, choose a magnesium citrate supplement instead of magnesium oxide.
How to take magnesium oxide supplements
Following the instructions on the supplement bottle when taking magnesium oxide supplements is essential. Some people may need more than the recommended dose to get the desired effect.
The best way to take magnesium oxide is with food or milk. This will help to reduce stomach upset and increase absorption of the supplement.
Magnesium oxide is an essential dietary supplement, but it can be difficult for the body to absorb. If you are considering taking magnesium oxide, it is necessary to understand its benefits and drawbacks to make the most informed decision about your health. By understanding how magnesium oxide works in the body and what other forms of magnesium may be better absorbed, you can determine if this supplement is right for your needs.