To be effective, a daily dosage of 400-500 mg may be necessary. This dose may cause diarrhea as a side effect, but this is usually manageable by starting with a lower dose. Magnesium has several other health advantages, however magnesium oxide is not the greatest source. Fish, beans, whole grains, and vegetables are all good sources of magnesium. Taking magnesium oxide daily can be very useful for those who struggle with anxiety or have insomnia. Magnesium helps to relax muscles, promote sleep, and reduce feelings of anxiety. The best way to consume magnesium is in its oxide form due to its poor absorption when taken in liquid form. Magnesium is needed for many different processes inside our bodies, such as keeping our bones strong, regulating blood sugar, and producing energy at cellular level. It also plays a role in preventing seizures and maintaining heart rhythm. Magnesium oxide is used topically as an antiseptic and analgesic. It can be found in lotions and shampoos that are sold under various names like E45, Mizon, and Nature's Answer. Magnesium oxide is also used in cooking as a flavor enhancer and colorizer. People who eat a lot of processed foods tend to be low on magnesium because it is an essential component of their packaging.