Holistic Health Supplements The Health Benefits of Magnesium Oxide Benefits, Side Effects, Dosage, and Interactions By Lana Barhum facebook linkedin Lana Barhum has been a freelance medical writer for over 10 years. She shares advice on living well with chronic disease. Learn about our editorial process Lana Barhum Medically reviewed by Medically reviewed by Lana Butner, ND, LAc on August 27, 2020 facebook linkedin Lana Butner, ND, LAc, is a board-certified naturopathic doctor and licensed acupuncturist in private practice in New York City. Learn about our Medical Review Board Lana Butner, ND, LAc on August 27, 2020 Print Table of Contents View All Health Benefits Possible Side Effects Dosage and Preparation What to Look For Other Questions Much like other types of magnesium, magnesium oxide has many health benefits. When used regularly, magnesium oxide can help boost low magnesium levels, relieve constipation, manage depression, treat migraines, and more. Magnesium oxide is a type of magnesium mineral supplement that is mostly made of magnesium—it actually contains more magnesium than other magnesium supplements. Magnesium oxide is acquired by burning magnesium with pure oxygen, but this method is quite costly. The cheaper method is to expose oxygen to magnesium salts using underground deposits, seawater, or salt beds. With this method, the source of the magnesium salt determines the quality of the magnesium oxide that is produced. Illustration by Brianna Gilmartin, Verywell Health Benefits Magnesium oxide offers some impressive health benefits and can help to relieve the symptoms of a variety of conditions. Regulates Magnesium Levels Magnesium deficiency has a number of contributing factors including diet, food allergies, alcoholism, and poor kidney health. Symptoms of magnesium deficiency may include: Leg crampsCardiac issues: arrythmias, palpitations, blood pressure changes, murmursMuscle and bone painAnxiety and depressed moodsHigh blood pressureInsomniaFatigue Supplementation of magnesium oxide can maintain healthy levels of magnesium throughout the body. In fact, supplementation eliminates many of the symptoms associated with deficiency. Manages Gastrointestinal Problems When magnesium oxide is mixed with water, it is called magnesium hydroxide—this mixture can help with naturalizing stomach acids. One study of 276 people found that a combination of simethicone (an agent used to decrease gas), activated charcoal, and magnesium oxide was more effective than a placebo for managing indigestion. Many antacids use magnesium hydrogen-based substances, but few studies have looked at the effectiveness of magnesium oxide alone. Relieves Depression Magnesium oxide may help manage depressive symptoms and behaviors, as it may have positive mental health and stress reduction effects. Several studies have confirmed an association between magnesium intake and depression. Reduces Blood Pressure and Risk of Stroke Research from the American Journal of Clinical Nutrition finds that diets high in magnesium can reduce the risk of stroke, especially ischemic strokes. This type of stroke occurs when the artery to the brain is blocked. The cause of most ischemic strokes is high blood pressure, and research finds that magnesium supplementation can help to lower blood pressure. Reduces Migraines Magnesium oxide supplementation may reduce the number and intensity of migraines. Research shows the majority of migraine sufferers are magnesium deficient. The American Migraine Foundation finds magnesium to be an ideal treatment for migraine relief and prevention. Lowers Colorectal Cancer Risk Some research indicates magnesium oxide supplements may reduce the risk of colorectal cancer. Research reported in the American Journal of Clinical Nutrition finds that high doses of magnesium are linked to a lowered risk of colorectal tumors. The report suggests that for every 100-milligram increase in magnesium, the risk of developing a tumor is reduced by 12%. Possible Side Effects Upset stomach and diarrhea are the most common side effects of magnesium oxide. Taking magnesium oxide with food can reduce stomach troubles. If side effects are persistent or if they worsen, it is best to talk to your doctor. Most people using magnesium oxide supplements do not have serious side effects. Serious allergic reactions to magnesium oxide are rare. However, anyone who has symptoms of rash, itching, swelling, severe dizziness and/or trouble breathing should seek immediate medical attention. People with kidney problems should talk to their doctors before starting magnesium oxide supplements. In addition, pregnant and breastfeeding mothers should avoid magnesium oxide as risks are unknown. It is crucial to consult with a doctor before starting or continuing supplements. Dosage and Preparation The recommended daily allowance (RDA) of magnesium for young adults is 400 mg per day for men and 310 mg per day for women. In adults over 30 years old, the RDA is 420 mg per day for men and 320 per day for women. Magnesium oxide supplements should be taken by mouth with meals to reduce stomach upset. Supplements should not be crushed or chewed because doing so will increase the risk of side effects. If taken in liquid form, shake and measure the proper dose according to instructions on the supplement's label. If you take magnesium supplements, they should be taken regularly and at the same time daily in order to get the most benefit. Dosage should not be increased without a doctor’s approval. If you are taking a magnesium supplement, any missed doses should be taken as soon as you remember—if it is already time for the next dose, then the missed dose should be skipped. Doses should not be doubled up. Though magnesium oxide provides a host of health benefits, too much magnesium in the blood can cause serious side effects. Anyone who thinks they have low magnesium levels should talk to their doctor. The most common symptoms of deficiency are muscle cramping, fatigue, depression, and irritability. What to Look For Magnesium oxide supplements are available over-the-counter (OTC) without a prescription. Magnesium oxide is sold under several brand names including Mag-Ox 400, Uro-Mag, and Magox. Your doctor or pharmacist can advise you on which brand might be a good fit for your unique situation and overall health. Before picking up a magnesium supplement, it is a good idea to have your magnesium levels checked by a doctor. There is no way to know if any symptoms you might be experiencing are related to a magnesium deficiency, another deficiency, or an illness. You should always disclose all health conditions and medications to avoid interactions and adverse reactions. Other Questions What is the best source of magnesium? The best way to get magnesium is through diet and eating a variety of magnesium-rich foods, such as salmon and mackerel, quinoa, black beans, pumpkin seeds, and dark chocolate. Supplements are an option for maintaining magnesium levels in people whose magnesium levels remain low despite diet changes. How do I determine if I should take a magnesium oxide supplement?A doctor is in the best position to determine if magnesium oxide supplements are needed for maintaining and/or increasing magnesium. Anyone who thinks their magnesium is low should talk to their doctor before starting a magnesium supplement. A Word From Verywell Getting enough magnesium is important for good health. Without it, the body cannot function. Magnesium can be ingested by eating foods rich with magnesium such as salmon, quinoa, and black beans. Although your daily dose of magnesium is crucial, consuming magnesium in excessive quantities can be detrimental to your health. Be sure to consult with a doctor if you have symptoms of magnesium deficiencies or if you are considering taking a magnesium supplement. How to Use Magnesium to Prevent Migraines Was this page helpful? Thanks for your feedback! Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Institutes of Health Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals. Updated October 11, 2019. Coffin B, Bortolloti C, Bourgeois O, Denicourt L. Efficacy of a simethicone, activated charcoal and magnesium oxide combination (Carbosymag®) in functional dyspepsia: Results of a general practice-based randomized trial. Clinics and Research in Hepatology and Gastroenterology. 2011;35(6-7):494-499. doi:10.1016/j.clinre.2011.02.009 Tarleton EK, Littenberg B. Magnesium intake and depression in adults. J Am Board Fam Med. 2015 Mar-Apr; 28(2):249-56. doi:10.3122/jabfm.2015.02.140176 Larsson SC, Orsini N, Wolk A. Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies. Am J Clin Nutr. 2012 Feb; 95(2):362-6. doi:10.3945/ajcn.111.022376 Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. J Neural Transm (Vienna). 2012 May;119(5):575-9. doi:10.1007/s00702-012-0790-2 American Migraine Foundation. Magnesium. Published October 15, 2013. Wark PA, Lau R, Norat, et al. Magnesium intake and colorectal tumor risk: a case-control study and meta-analysis. Am J Clin Nutr 2012; 96:622–31. doi:10.3945/ajcn.111.030924 Medline Plus. Magnesium Oxide. Updated October 15, 2015. Additional Reading Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-62. Lee S, Park HK, Son SP, Lee CW, Kim IJ, Kim HJ. Effects of oral magnesium supplementation on insulin sensitivity and blood pressure in normo-magnesemic nondiabetic overweight Korean adults. Nutr Metab Cardiovasc Dis. 2009;19(11):781-8. doi:10.1016/j.numecd.2009.01.002 U.S. National Library of Medicine: National Center for Biotechnology Information. PubChem Compound Database. Magnesium Oxide.