magnesium oxide

Pros

• Most affordable form of magnesium commonly available
• High elemental magnesium content per dose
• Effective for those specifically seeking a laxative effect or 'colon cleanse'
• Reported by some users to be superior for sleep and calming the body compared to other forms

Cons

• Frequent reports of stomach cramps, diarrhea, and digestive upset
• Widely perceived to have the lowest absorption rate (bioavailability) among magnesium types
• Often regarded as a 'waste of money' by users who saw no improvement in magnesium levels

Caveats

• Bioavailability is a major point of contention; while many cite a 4% absorption rate, others point to studies suggesting it effectively raises blood magnesium levels.
• Individual tolerance varies greatly; some experience immediate laxative effects while others use it daily without issue.
• Often used as a default ingredient in cheap multivitamins and grocery store brands.

Best for

• Budget-conscious consumers
• Occasional constipation relief
• Users who have not had success with 'gentler' forms of magnesium for sleep

Avoid if

• You have a sensitive stomach or are prone to diarrhea
• You are trying to rapidly correct a severe magnesium deficiency
• You prefer supplements with high gut-absorption rates