Between 50 to 80 percent of the American population is deficient in magnesium. If you’re one of these people, then chances are you’re taking (or planning to take) a form of magnesium supplement.
Magnesium plays a significant role in human health. In fact, researchers have now detected 3,751 magnesium binding sites on human proteins, according to a report by GreenMedInfo.1 This mineral must be bound to another substance to increase its absorption rate, which is why it’s available various forms.2
When searching for the right type of magnesium supplement to take, one of the most common formulations that you may encounter is magnesium oxide. However, medical studies suggest that this form of magnesium does not really deliver the optimum health benefits that you may expect.3
What Is Magnesium Oxide?
Magnesium oxide is a common type of magnesium supplement that’s widely available in pharmacies all over the country. One of the reasons behind its popularity among supplement manufacturers is its low manufacturing cost.4 Nowadays, magnesium oxide is easily and inexpensively obtained through the calcination of naturally occurring minerals.5
Moreover, the magnesium oxide formula contains around 60 percent elemental magnesium — the highest among all types of this mineral supplement.6 This high percentage may lead people into thinking that this type of magnesium supplement is the best of them all. However, just because it has the highest elemental magnesium does not mean that it’s the best form of magnesium supplement that you should take.
Keep in mind that magnesium oxide is non-chelated, which means that it’s not in a form that’s easily absorbed and metabolized by the body.7 Studies have shown that magnesium oxide only has a 4 percent absorption rate, which is relatively poor compared to that of the other magnesium supplements.8
What Are the Sources of Magnesium Oxide?
Magnesium oxide is obtained by burning magnesium in pure oxygen. However, this process is costly, as metallic magnesium is an expensive material. The cheaper way to produce magnesium oxide is by subjecting naturally occurring minerals, particularly magnesium salts, to a process of thermal treatment called calcination.9
There are two magnesium salts that may be used for this process: magnesium carbonate and magnesium hydroxide.10 The possible sources of these magnesium salts are:11
•Seawater
•Underground brine deposits
•Salt beds
The source of magnesium salt has a great effect on the quality of the calcined material, and this is also the factor that will determine the proper application of the produced magnesium oxide.12 If you’re still considering this supplement, then you should be aware of its other medicinal applications to verify if it’s indeed the right supplement for your needs.
Other Possible Uses of Magnesium Oxide
Aside from increasing magnesium levels, magnesium oxide has also been used to help ease the following conditions:13
•Constipation: The low absorption rate of magnesium oxide gives it a strong laxative property, which can induce bowel movement.
•Acid reflux: Magnesium oxide acts as an antacid that can help alleviate acid reflux.
•Indigestion: Similar to acid reflux, indigestion is also caused by excess acid, which can be neutralized by magnesium oxide.
It’s important to consider magnesium oxide’s laxative property if you’re planning to use it as a supplement because this may cause you to take more trips to the bathroom than usual. If you’re simply taking it to increase the magnesium levels in your body and you’re not really aiming to cure any of the conditions mentioned, then chances are you’ll reach your bowel tolerance long before your body has absorbed a sufficient amount of magnesium.
What’s the Ideal Dosage of Magnesium Oxide?
According to the Food and Nutrition Board, the tolerable upper intake level (UL) for magnesium supplement is 350 milligrams (mg) per day — this dosage is applicable for adults and for children ages 9 years old and above. For kids ages 4 to 8 years old, the recommended UL is 110 mg per day. Moreover, the UL for children between 1 to 3 years old is 65 mg per day.14 However, consult your child’s physician before giving them any type of supplement.
When taking any type of magnesium supplement, make sure that you follow the recommended dose, and don’t make the mistake of increasing the dosage without informing your doctor, as this may lead to adverse side effects.
Side Effects That You May Encounter When Taking Magnesium Oxide
The most common side effects that you may encounter when taking magnesium oxide supplement are abdominal cramping and diarrhea.15 These may be avoided or reduced by eating a meal before taking the supplement. If these symptoms become bothersome, then you should consult your doctor immediately. You should also talk to your doctor if you experience any of these serious side effects:16
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