Magnesium Analysis: “Bioavailability of US commercial magnesium preparations.”
Mayo Clinic: “I’ve heard that magnesium supplements have health benefits. Should I take one?.”
Medical Sciences (Basel): “Magnesium: The Forgotten Electrolyte—A Review on Hypomagnesemia.”
Nationwide Institutes of Well being: “Magnesium Fact Sheet for Health Professionals.”},
Advantages of Magnesium Oxide
Magnesium oxide, typically accessible in capsule type, is usually used to assist a lot of issues, starting from easy low magnesium ranges to extra particular issues, like the next:
Reduction of Indigestion and Heartburn
Magnesium oxide could also be used as an antacid to alleviate indigestion and heartburn.
Reduction from
C
onstipation and Irregularity
Magnesium oxide causes the intestines to launch water into the stool, which softens the stool and relieves constipation and irregularity. A dose of 250 milligrams could be repeated each 12 hours till you discover aid.
Reduction from
M
igraine
Research have proven that sufferers with migraine, together with cluster complications and menstrual migraine, typically have low ranges of magnesium, and taking dietary supplements like magnesium oxide could also be useful. Research counsel that magnesium ions offered by magnesium oxide interrupts the mind alerts that will trigger migraine. A dose of 400–500 milligrams per day could also be required to be efficient. This dose may trigger diarrhea as a facet impact, however this may normally be managed by beginning with a smaller dose.
Different Well being Advantages
Magnesium gives many different well being advantages, however magnesium oxide is just not the perfect supply for these advantages. Magnesium oxide has issue dissolving in water and isn’t absorbed into bodily tissues as simply as water-soluble magnesium salts, corresponding to magnesium citrate, magnesium chloride, magnesium lactate, or magnesium malate.
Well being Dangers
Magnesium oxide is extensively used and customarily acknowledged as protected, however it might probably include some uncomfortable negative effects, corresponding to:
Diarrhea
Due to the identical properties that make it an ideal laxative, even while you’re utilizing it for different well being advantages, magnesium oxide may cause cramping or diarrhea.
Flu-like Signs
Whereas that is normally not of concern when magnesium oxide is used as a complement, it’s good to remember that as an industrial chemical, magnesium oxide is acknowledged as a hazardous substance. Inhalation and extended publicity to giant quantities of magnesium oxide can irritate the eyes and nostril, and may trigger flu-like signs in some folks.
Quantities and Dosage
Magnesium is available from meals, and you will get a superb quantity from leafy greens, nuts, seeds and entire grains. A straightforward approach to keep in mind that is to affiliate magnesium with fiber. Normally, meals which might be good sources of fiber are additionally excessive in magnesium.
The Really helpful Dietary Allowance (RDA) for magnesium is 400-420 mg per day for grownup males, and 310-320 mg per day for grownup ladies. Ladies who’re pregnant might improve this quantity to 350-360 mg per day.
If you’re taking magnesium oxide for dietary functions, most manufacturers suggest utilizing tablets or capsules, and so they counsel taking solely 250 milligrams per day. The remainder of your magnesium could be obtained from the meals you might be consuming.
Take capsules or tablets with a full 8 ounce glass of water and with a daily meal.
Nevertheless, if you’re utilizing magnesium as a laxative to alleviate occasional constipation or irregularity, you may take it in liquid type, and better doses could also be steered. Comply with the label instructions, and don’t use it as a laxative for greater than 1 week with out consulting a health care provider.
As with all dietary supplements, you need to test along with your physician if you’re contemplating including magnesium citrate dietary supplements to your eating regimen.
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