Magnesium is an indispensable mineral for our body, involved in more than 300 biochemical reactions. It is crucial for energy metabolism, heart and muscle cell function, and bone health. In nature, magnesium occurs almost exclusively in combinations with various other elements. The range of magnesium supplements is similarly broad. But what makes, for example, magnesium bisglycinate compared to magnesium citrate special
What is magnesium oxide?
Magnesium oxide (MgO), known as Magnesia, is an inorganic compound made of magnesium and oxygen. Due to its chemical and physical properties, it is widely used in industry, medicine and as a dietary supplement.
It is a white hygroscopic powder with a high melting temperature of about 2.800°C. In the chemical industry, it is produced by firing magnesium carbonate or magnesium hydroxide, resulting in a pure MgO.
Under the designation E 530, magnesium oxide is used in the food industry as an acidity regulator and as a release agent . The reason for this is its chemical properties:
Magnesium oxide as an acidity regulator
As an acidity regulator, magnesium oxide helps to control the pH value of foods. It reacts with acids and neutralizes them, which leads to the stabilization of the pH value in an optimal range. This is important for maintaining the taste quality, color and texture of food as well as extending its shelf life. By regulating acidity, manufacturers can ensure that their products maintain the desired flavor and quality over longer periods of time. This is particularly important in products that are prone to acidification or where acidity can affect the overall quality of the food.
Magnesium oxide as a release agent
Magnesium oxide is also used as a release agent to prevent powdery or granular foods from clumping together. It works by absorbing moisture, thereby preventing lumps from forming. This property makes it particularly useful in products such as baking powder, salt, sugar, dry dairy products and spices, where it helps keep the products free flowing and dry easy to dose. Magnesium oxide as a release agent improves the handling and quality of food by preserving the consistency of the products and making their processing and packaging easier.
Natural occurrence
In nature, magnesium oxide is found in the form of the mineral Periclase. It is part of the Earth's mantle and occurs in metamorphic rocks. Due to its stability, MgO forms an essential component in the composition of magnesium-rich rock-forming minerals.
Absorption of magnesium oxide
The bioavailability of magnesium oxide is lower compared to other magnesium salts such as magnesium citrate. The body absorbs MgO less efficiently, which must be taken into account when dosing.
Magnesium oxide as a dietary supplement
As a dietary supplement, Mg Oxide can be used for various aspects. In this article we will show you the study situation and explain what purposes magnesium oxide is suitable for. For a deeper insight into the functions of magnesium in the body, you can read our What is magnesium article.
Against constipation
Magnesium oxide is effective in treating constipation by acting as an osmotic laxative . Its mode of action is based on the ability to bind water in the intestines, which leads to an increase in the water content of the stool. This process facilitates intestinal movements in several ways:
- Water binding: Magnesium oxide draws water from the surrounding tissue into the intestine. This increases the volume of intestinal contents and stimulates the intestinal walls, resulting in a natural stimulation of intestinal activity.
- Softening of the stool: Increasing the water content in the stool makes it softer and therefore easier to pass. Softer stools can relieve symptoms of constipation and make elimination easier.
- Stimulation of intestinal motility: The intestinal contents, which are increased by the additional water, expand the intestinal walls and thereby stimulate peristalsis, i.e. the wave-like movements of the intestines that move the stool through the digestive tract.
Magnesium oxide is often used in higher doses as a laxative because it may not have the same osmotic effect in lower doses. It is particularly useful for people seeking quick relief from constipation, as the effects usually occur within a few hours to a day after taking it.
Magnesium oxide for heartburn
Magnesium oxide works against heartburn by acting as a antacid, which neutralizes excess stomach acid and thus alleviating the symptoms of heartburn and stomach problems. Heartburn occurs when stomach acid enters the esophagus, causing a burning sensation behind the breastbone. Here are the key aspects of how magnesium oxide helps treat heartburn:
Neutralization of stomach acid
- Magnesium oxide reacts with hydrochloric acid (HCl) in the stomach to form magnesium chloride (MgCl2) and water (H2O). This reaction reduces acidity in the stomach and increases pH, reducing the burning and irritation caused by the acid.
Quick relief
- As an antacid, magnesium oxide provides quick relief from heartburn. The effect often occurs within a few minutes of ingestion because the powder or tablet dissolves quickly in the stomach and reacts with stomach acid.
Advantages over other antacids
- Compared to other antacids, magnesium oxide has the added benefit of providing magnesium, an essential mineral that many people do not get in sufficient quantities from their diet. However, caution should be exercised when using magnesium oxide as an antacid, particularly for long-term use, as it may result in increased magnesium absorption, which could cause side effects.
Did you know?
Proton pump inhibitors (PPIs) are the drug of choice for reflux disease, i.e. heartburn. They inhibit the cells in the stomach that are responsible for acid production. In some studies it has been shown that people with PPIs more often lower magnesium levels have. However, the exact mechanism is not yet understood, as these patients also excrete little magnesium through their kidneys.
In the Everyday Essentials Bundle you will find three products for the most common nutritional deficiencies in humans. These include vitamin D, Omega 3 and magnesium.
Magnesium oxide for migraines
Some studies suggest that supplementation with magnesium oxide can prevent migraine attacks. Magnesium plays a role in regulating neurotransmitters and dilating blood vessels, which can reduce the frequency and severity of migraine attacks. In a study magnesium oxide was compared with the drug valproate. For this purpose, 63 patients were treated with 500 mg magnesium oxide daily for 8 weeks. The result: Magnesium oxide was similarly effective in migraine prophylaxis as valproate, without significant side effects.
In addition to magnesium oxide, Magnesium citrate is also considered helpful in migraine prophylaxis.
Forms of magnesium oxide
Magnesium oxide is available in various forms, including capsules and powder. The choice of form depends on individual preferences and specific health goals.
Magnesium oxide vs. Magnesium citrate
While magnesium oxide has lower bioavailability, it is less expensive to produce than magnesium citrate. Magnesium citrate offers higher bioavailability, making it a preferred choice for quickly correcting magnesium deficiency. Magnesium citrate can also help against kidney stones.
Side effects of magnesium oxide
Taking magnesium oxide can cause side effects such as gastrointestinal complaints, nausea and diarrhea. These effects are more common at high doses.
Overdose of magnesium oxide
Overdose of magnesium oxide can cause hypermagnesemia, especially in individuals with impaired renal function. Symptoms of overdose may include a drop in blood pressure, difficulty breathing, and abnormal heart rhythm. If you want to know more about the topic, please read the article Magnesium overdose .
Conclusion
Magnesium oxide is an important source of magnesium and offers valuable health benefits despite its lower bioavailability compared to other compounds such as magnesium citrate. Magnesium oxide seems to be particularly effective in treating constipation and heartburn. When choosing a magnesium supplement, individual absorption rate, possible side effects and the purity of the molecules should be taken into account.
