Key Health Benefits

Benefit	Description	PubMed Link
Bone Health	A clinical trial found that 12-month magnesium oxide supplementation significantly increased hip bone mineral content compared to placebo, suggesting improved bone density.	PubMed
Muscle Cramp Relief	In pregnant women with frequent leg cramps, oral magnesium supplementation led to a greater reduction in cramp frequency and intensity vs. placebo, indicating relief from muscle cramps in that population.	PubMed
Constipation Support	Magnesium oxide is an osmotic laxative; a placebo-controlled trial in chronic constipation showed MgO significantly improved bowel movement frequency, stool consistency, and shortened transit time.	PubMed
Blood Pressure Regulation	A meta-analysis of clinical trials concluded magnesium supplementation produces modest but significant blood pressure reductions (about −2.0 mmHg systolic and −1.8 mmHg diastolic on average) in adults.	PubMed
Sleep Quality	In older adults with insomnia, magnesium supplementation improved sleep parameters – increasing sleep time and efficiency and reducing insomnia severity scores compared to placebo.	PubMed
Stress and Mood Improvement	Magnesium has shown benefits for mood and stress: a randomized trial reported significant improvements in depression and anxiety scores (PHQ-9 and GAD-7) after magnesium supplementation, compared to control.	PubMed

Dosage Recommendation

Goal	Stack
Bone Health	1 × Magnesium Oxide capsule daily + 1,000 mg Calcium citrate + 800 IU Vitamin D₃ (with breakfast)
Muscle Cramp Relief	1 × Magnesium Oxide capsule daily + 300 mg Potassium citrate (with lunch)
Constipation Management	1 × Magnesium Oxide capsule in the evening (on an empty stomach) + 5 g Psyllium husk (with plenty of water)
Cardiovascular Support	1 × Magnesium Oxide capsule daily + 500 mg Omega-3 (DHA/EPA) (with dinner)
Relaxation & Sleep Support	1 × Magnesium Oxide capsule 30 minutes before bed + 5 mg Melatonin (after dinner)
Mood & Stress Management	1 × Magnesium Oxide capsule daily + 200 mg Rhodiola rosea (morning)

Supplement Facts

NUTRITIONAL INFORMATION
Serving Size: 1 veg. Capsule
	Amt. per   Serving	% RDA       Men	% RDA Women
Magnesium Oxide(mg)	550	**	**
Elemental Magnesium 59.5%(mg)	357	81.14	96.49
Ingredients: Magnesium Oxide, Anticaking Agent (INS 341(iii)) & Vegetable Capsule Shell (HPMC) (INS 464)

When Will I See Results?

Goal	Expected Timeline
Bone Health	3 – 6 months for measurable improvements in bone mineral density markers (e.g., DEXA scans)
Muscle Cramp Relief	2 – 4 weeks for noticeable reduction in cramp frequency and intensity, especially when combined with adequate hydration
Constipation Management	4 – 12 hours for initial laxative effect; regular use (3 – 7 days) for consistent bowel movement improvements
Cardiovascular Support	8 – 12 weeks for modest reductions in resting blood pressure (1–3 mm Hg)
Relaxation & Sleep Support	2 – 4 weeks for improved sleep onset latency, increased total sleep time, and better sleep efficiency
Mood & Stress Management	4 – 6 weeks for reduced perceived stress, lower anxiety scores, and improved mood, particularly in those with low magnesium status or high stress levels

How to Maximise Results

Goal	Stack & Lifestyle Tips
Bone Health	• Take with Calcium cit and Vitamin D₃ to support calcium absorption and bone mineralization.• Engage in weight-bearing exercises (e.g., walking, resistance training) 3×/week.
Muscle Cramp Relief	• Ensure adequate hydration (≥ 2 L water/day).• Include potassium-rich foods (bananas, spinach) and balance electrolytes.
Constipation Management	• Consume 20 – 30 g of dietary fiber daily (fruits, vegetables, whole grains).• Drink ≥ 1.5 L water per day to aid osmotic action.• Avoid prolonged sitting—take short walks after meals.
Cardiovascular Support	• Follow a DASH-style diet (high fruits/vegetables, low sodium).• Incorporate at least 150 minutes of moderate aerobic exercise weekly (e.g., brisk walking).
Relaxation & Sleep Support	• Maintain a consistent sleep schedule (7–9 hours/night).• Limit screen time ≥ 1 hour before bed.• Practice relaxation techniques (deep breathing, gentle yoga) in the evening.
Mood & Stress Management	• Combine with adaptogens like Rhodiola rosea to enhance stress resilience.• Include magnesium-rich foods (nuts, seeds, leafy greens) in your diet.• Practice mindfulness or meditation for ≥ 10 minutes daily to complement supplement effects.

What to Avoid

Substance / Habit	Reason to Avoid	Spacing Tip
High-Dose Calcium (> 1,200 mg/day)	Excessive calcium can compete with magnesium for absorption, reducing magnesium uptake and its benefits.	If taking > 1,200 mg Calcium, space at least 2 hours apart.
Antacids or Proton Pump Inhibitors (PPIs)	Chronic PPI use can impair magnesium absorption and lead to deficiency over time.	Monitor serum magnesium if on long-term PPIs; take Mg ≥ 4 hours apart from PPIs.
High-Fibre Meals (e.g., Bran Cereal)	Very high-fibre foods can bind dietary magnesium, decreasing its absorption.	Take magnesium ≥ 1 hour before or after high-fibre meals.
Excessive Alcohol Consumption	Alcohol increases urinary magnesium excretion, exacerbating deficiency and counteracting supplement benefits.	Limit to ≤ 1 drink/day (women) or ≤ 2 drinks/day (men).
Existing Kidney Disease (eGFR < 30 mL/min)	Impaired renal excretion can cause magnesium accumulation and hypermagnesemia, leading to adverse cardiovascular and neuromuscular effects.	Avoid supplementation or use under strict medical supervision if diagnosed with renal impairment.

Third Party NABL Lab Report

Third Party NABL Lab Report for Magnesium Oxide :

 

Click here to view the report