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Magnesium Oxide Benefits, Mechanism, and Ideal Doseage

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AlphaMethylPhenyl

Moderator: TDS
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Sorry if there's another thread about this. I searched and didn't find anything.

First of all what has magnesium oxide been implicated in improving? I've heard anxiety and depression.

What is its advanced mechanism?

I know that magnesium oxide has a low bio-availability but that is the one I'm in possession of.

I'm not asking people to treat a medical illness, but I wanted to know what supplementary dose is scientifically ideal to maximize benefits.

I posted in ADD because I know people are serious here.

Sources would be nice.

Thanks!

Edit: damn title lol can someone change that
 
Magnesium oxide is just one form of the element magnesium that is absorbed by humans (albeit poorly)
http://en.wikipedia.org/wiki/Magnesium_(pharmaceutical_preparation)

Magnesium salts are mostly used as laxatives and mineral supplements. Some people take them to help with nervous excitability (amphetamine side effects, restless-legs syndrome, mild anxiety) but they do not have massively systemic effects like "true" muscle relaxants et cetera.

To "maximize benefits", make sure you're intaking enough magnesium in your diet for someone of your build, then stop worrying about it. Excess magnesium just like any excess alkali metal will be excreted in your urine.

Anecdotally you may have more luck using magnesium sulphate (Epsom salts) in a hot bath as a relaxant. Mg is absorbed through the skin and acts as a mild vasodilator and relaxant.
 
RDI for magnesium is 350-400 mg a day.

Mg oxide is aboout 50% Mg by weight, and let's say 10% absorbed... so that's a daily dose of 8-10 gr magnesium oxide, tops. Probably best to divide it in portions.
Chelated supplements like citrate, glycinate are much more B.A. and will probably hit your RDA with about 1.5g/day

Large doses can cause stomach upset, diarreah etc. It's unwise to do megadosing with Mg especially the oxide
Do remember this is in addition to all the magnesium you intake in food.
 
I don't think I'll take 8 grams of this stuff.

I was taking 500mg and I think I noticed an effect. Would this just be placebo?

Next time I buy some ill go for citrate or glycinate.
 
If you consume anything in your diet aside from bleached white flour and sucrose, you probably get enough dietary magnesium, and any effects caused by ingesting Mg are going to either be placebo or very, very mild.

One could, in theory, add an equimolar amount of citric acid to your magnesium oxide and it should form mg citrate. buy citric acid at your friendly neighbourhood drug store.

However I still maintain the best way to exploit the psychoactivity of Mg is using it in a hot bath.
 
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