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Lana Butner, ND, LAc, is a board-certified naturopathic physician and licensed acupuncturist in non-public observe in New York Metropolis.
Very similar to different sorts of magnesium, magnesium oxide has many well being advantages. When used repeatedly, magnesium oxide may also help enhance low magnesium ranges, relieve constipation, handle despair, deal with migraines, and extra.
Magnesium oxide is a kind of magnesium mineral complement that’s principally fabricated from magnesium—it really incorporates extra magnesium than different magnesium dietary supplements. Magnesium oxide is acquired by burning magnesium with pure oxygen, however this methodology is sort of pricey. The cheaper methodology is to show oxygen to magnesium salts utilizing underground deposits, seawater, or salt beds. With this methodology, the supply of the magnesium salt determines the standard of the magnesium oxide that’s produced.
Advantages, Facet Results, Dosage, and Interactions
Well being Advantages
Magnesium oxide affords some spectacular well being advantages and may also help to alleviate the signs of a wide range of situations.
Regulates Magnesium Ranges
Magnesium deficiency has a variety of contributing components together with weight-reduction plan, meals allergy symptoms, alcoholism, and poor kidney well being. Signs of magnesium deficiency could embrace:
Supplementation of magnesium oxide can preserve wholesome ranges of magnesium all through the physique. In reality, supplementation eliminates lots of the signs related to deficiency.
Manages Gastrointestinal Issues
When magnesium oxide is blended with water, it’s known as magnesium hydroxide—this combination may also help with naturalizing abdomen acids. One examine of 276 individuals discovered {that a} mixture of simethicone (an agent used to lower gasoline), activated charcoal, and magnesium oxide was more practical than a placebo for managing indigestion. Many antacids use magnesium hydrogen-based substances, however few research have regarded on the effectiveness of magnesium oxide alone.
Relieves Despair
Magnesium oxide could assist handle depressive signs and behaviors, as it could have optimistic psychological well being and stress discount results. A number of research have confirmed an affiliation between magnesium consumption and despair.
Reduces Blood Stress and Danger of Stroke
Analysis from the American Journal of Medical Vitamin finds that diets excessive in magnesium can cut back the danger of stroke, particularly ischemic strokes. Such a stroke happens when the artery to the mind is blocked. The reason for most ischemic strokes is hypertension, and analysis finds that magnesium supplementation may also help to decrease blood stress.
Reduces Migraines
Magnesium oxide supplementation could cut back the quantity and depth of migraines. Analysis exhibits nearly all of migraine victims are magnesium poor. The American Migraine Basis finds magnesium to be a great remedy for migraine aid and prevention.
Lowers Colorectal Most cancers Danger
Some analysis signifies magnesium oxide dietary supplements could cut back the danger of colorectal most cancers. Analysis reported within the American Journal of Medical Vitamin finds that top doses of magnesium are linked to a lowered threat of colorectal tumors. The report means that for each 100-milligram improve in magnesium, the danger of creating a tumor is diminished by 12%.
Doable Facet Results
Upset abdomen and diarrhea are the most typical unwanted side effects of magnesium oxide. Taking magnesium oxide with meals can cut back abdomen troubles. If unwanted side effects are persistent or in the event that they worsen, it’s best to speak to your physician. Most individuals utilizing magnesium oxide dietary supplements don’t have severe unwanted side effects.
Severe allergic reactions to magnesium oxide are uncommon. Nevertheless, anybody who has signs of rash, itching, swelling, extreme dizziness and/or bother respiratory ought to search fast medical consideration.
It’s essential to seek the advice of with a health care provider earlier than beginning or persevering with dietary supplements.
Dosage and Preparation
The really useful every day allowance (RDA) of magnesium for younger adults is 400 mg per day for males and 310 mg per day for ladies. In adults over 30 years outdated, the RDA is 420 mg per day for males and 320 per day for ladies.
Magnesium oxide dietary supplements must be taken by mouth with meals to cut back abdomen upset. Dietary supplements shouldn’t be crushed or chewed as a result of doing so will improve the danger of unwanted side effects. If taken in liquid type, shake and measure the correct dose in accordance with directions on the complement’s label.
In case you take magnesium dietary supplements, they need to be taken repeatedly and on the identical time every day as a way to get probably the most profit. Dosage shouldn’t be elevated with out a physician’s approval. In case you are taking a magnesium complement, any missed doses must be taken as quickly as you bear in mind—whether it is already time for the subsequent dose, then the missed dose must be skipped. Doses shouldn’t be doubled up.
Anybody who thinks they’ve low magnesium ranges ought to discuss to their physician. The most typical signs of deficiency are muscle cramping, fatigue, despair, and irritability.
What to Look For – “magnesium oxide benefits”
Magnesium oxide dietary supplements can be found over-the-counter (OTC) with out a prescription. Magnesium oxide is offered beneath a number of model names together with Magazine-Ox 400, Uro-Magazine, and Magox. Your physician or pharmacist can advise you on which model is likely to be a superb match to your distinctive scenario and general well being.
Earlier than choosing up a magnesium complement, it’s a good suggestion to have your magnesium ranges checked by a health care provider. There is no such thing as a technique to know if any signs you is likely to be experiencing are associated to a magnesium deficiency, one other deficiency, or an sickness. It’s best to at all times disclose all well being situations and drugs to keep away from interactions and opposed reactions.
Different Questions
What’s the greatest supply of magnesium?
One of the simplest ways to get magnesium is thru weight-reduction plan and consuming a wide range of magnesium-rich meals, corresponding to salmon and mackerel, quinoa, black beans, pumpkin seeds, and darkish chocolate. Dietary supplements are an possibility for sustaining magnesium ranges in individuals whose magnesium ranges stay low regardless of weight-reduction plan adjustments.
How do I decide if I ought to take a magnesium oxide complement?A health care provider is in the most effective place to find out if magnesium oxide dietary supplements are wanted for sustaining and/or growing magnesium. Anybody who thinks their magnesium is low ought to discuss to their physician earlier than beginning a magnesium complement.
A Phrase From Verywell
Getting sufficient magnesium is essential for good well being. With out it, the physique can not operate. Magnesium will be ingested by consuming meals wealthy with magnesium corresponding to salmon, quinoa, and black beans. Though your every day dose of magnesium is essential, consuming magnesium in extreme portions will be detrimental to your well being. Make sure you seek the advice of with a health care provider when you have signs of magnesium deficiencies or in case you are contemplating taking a magnesium complement.