mineral · a form of Magnesium
Magnesium Oxide
The cheapest and least absorbed magnesium salt, and the one used in most clinical trials. Its poor absorption is why it works as an osmotic laxative, and why evidence for it does not transfer to chelated forms such as glycinate.
What it’s good for
Magnesium Oxide for Back Pain
Solid1 study · 1 supporting · 0 against
Helps the muscles either side of your spine let go of a spasm.
Dose: 300–400 mg
Tested as: IV magnesium sulfate (2 weeks) followed by oral magnesium oxide + gluconate (4 weeks) — not glycinate
Magnesium Oxide for Headaches/Migraines
Solid1 study · 1 supporting · 0 against
1 safety note
Up to half of migraine sufferers run low on magnesium, and it calms the nerve signalling behind an attack.
Dose: 400–600 mg
Other forms of Magnesium
Magnesium Citrate
Magnesium bound to citric acid. Well-absorbed and mildly laxative — the go-to form for digestive reg…
Magnesium Hydroxide
Magnesium Glycinate
Magnesium chelated with glycine for superior absorption and minimal GI side effects. Supports muscle…
Magnesium L-Threonate
A patented form of magnesium (Magtein) specifically designed to cross the blood-brain barrier. Resea…