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When there is a New Year, there are expectations of making new choices. Very often, these choices are made in regards to our health and well-being.
Magnesium Oxide (MgO) is considered by many as one of those healthier choices. Magnesium is a mineral that your body needs to function properly. MgO is a supplement that contains magnesium and oxygen ions.
Magnesium is considered the “master mineral” because it is necessary for hundreds of chemical reactions in the body. It regulates blood pressure, muscle and nerve function whilst supporting DNA and RNA synthesis. It also produces energy within cells and balances electrolytes.
When utilised effectively MgO can help to boost low magnesium levels and therefore correct magnesium deficiencies.
MgO actually contains more magnesium than any other supplement. However, only a small percentage of magnesium is absorbed from magnesium oxide compared with other formulas like magnesium citrate. Magnesium oxide is widely available in pharmacies and health food stores and is utilized for its health benefits. It can also relieve symptoms of a variety of conditions.
However, burning magnesium with pure oxygen to make MgO is a rather expensive method. Although, when oxygen is exposed to magnesium salts using underground deposits, seawater, or salt beds this becomes cheaper.
From here the source of the magnesium salt governs the quality of the MgO.
Magnesium Deficiency
This type of deficiency can creep in to the healthiest of lifestyles. This can happen when avoiding certain foods due to allergies or excessive alcohol consumption, for example.
Poor diet and poor kidney health can also be a contributing factor to magnesium deficiency.
Which has a knock-on effect to other symptoms such as; leg cramps, blood pressure changes, muscle and bone pain, anxiety and depressed moods, and insomnia.
MgO supplements can aid to support healthy levels of magnesium throughout the body. When taken alongside a healthy diet, supplementation of this kind can reduce symptoms related to magnesium deficiency.
Gut Health
When mixed with water MgO turns into magnesium hydroxide (Mg(OH)2). This formula is very efficient at managing and neutralising stomach acid.
Magnesium is important for your heart muscle and the peristaltic movement that moves food along your gut during digestion. If you are low in Mg, your bowels become sluggish. You become constipated and you can get painful stomach cramps.
Improves Low Mood
MgO may help manage depressive symptoms and behaviours, as it may have positive mental health and stress reduction effects. Several studies have confirmed an association between magnesium intake and depression. (1)
Migraines and Headaches
MgO supplementation may reduce the number and intensity of migraines. Research shows the majority of migraine sufferers are magnesium deficient.
Research (2) on magnesium has found it to be a well-tolerated, safe and inexpensive option for migraine prevention. It may also be effective as an acute treatment for headaches; including migraines, tension- type headaches and cluster headaches.
Blood Pressure
A high MgO diet 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 magnesium supplementation can help to lower blood pressure.
Recent research (3) found that after magnesium supplementation, systolic and diastolic pressures is significantly decreased. Further they observed changes in blood flow which improves lowering of blood pressure.
What about Side Effects?
With MgO an upset stomach and diarrhea are the most common symptoms associated.
Although taking MgO alongside food can help to subside these side effects.
As with all supplementation, do consult your doctor before and during its use. However, the majority of individuals who take MgO do not have adverse effects.
People with kidney problems should talk to their doctors before starting MgO supplements. Pregnant and breastfeeding mothers need magnesium supplements and should seek medical advice to get the right doses of magnesium oxide.
Daily Dose
The recommended daily allowance, or RDA for adults under 30 years of age is 400 mg of magnesium. This can be broken down further for young women as 310 mg per day.
Although for men over 30 years old the RDA is 420 mg per day and 320mg per day for women.
Higher doses of magnesium may be recommended for specific conditions. For example, magnesium oxide is prescribed as a laxative, and the typical dose is 2 to 4 caplets (500 mg per caplet) orally daily with a full 8-ounce glass of liquid.
A further recommendation is MgO to be taken orally with meals to help reduce adverse side effects, as previously discussed.
Supplements, including MgO should be taken regularly and at the same time each day to maximise their potential.
Crushing, chewing or double dosing is discouraged. Dosage should not be increased without a doctor’s approval. We agree that MgO has numerous health benefits, but is important to take the right amount and avoid overdoses.
If magnesium deficiency is suspected and symptoms like muscle cramping, fatigue, depression, and irritability are experienced, it is best to consult a healthcare provider to rule out other conditions.
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Where in the World?
To support an intake of magnesium some of the best natural sources include almonds, leafy vegetables, many legumes, seeds, quinoa, and dark chocolate. These magnesium-rich foods should be consumed as part of a well-balanced and varied diet. Some food produce quantities can be difficult to reach in regards to the RDA, hence why supplementation is utilized.
If dietary changes are made to support the intake of magnesium and levels remain low, again consider supplementation. In summary magnesium is key to good overall health and well-being. The body does struggle to function without it. Both supplementation and diet can ensure magnesium levels are efficient. However, high quantities of magnesium in excessive quantities can be detriment to health.
