Magnesium oxide
Foundation
The cheapest magnesium and the least absorbed; fine as a laxative, weak as a supplement.
What the evidence says
Absorption studies put it well below glycinate and citrate; most of the dose stays in the gut.
What studies used
Labels commonly list 400-500 mg magnesium oxide (about 240-300 mg elemental).. Any time; with food eases the stomach..
Reported from published studies and product labelling — a record of what was used in research, not a recommendation. What is right for you is a conversation with a clinician.
Watch out for
- Diarrhea
- Poor choice if you are trying to raise magnesium status
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