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Even with a healthy, real food diet, it can often be difficult to get the magnesium our bodies need from food alone. I’ve written before about how I supplement magnesium daily, and the most effective way I’ve found to do it is using magnesium oil spray on my skin.
Why do I I feel that magnesium is critical to overall wellness? Many people don’t get enough of this vital mineral that the body uses for hundreds of reactions. Every cell in the body needs magnesium in some way, and it is essential for bone, tooth, muscle, and joint health as well as for optimal sleep and stress reduction.
More sleep and less stress? Sign me up!
Why Are We Lacking Magnesium?
Magnesium deficiency is widespread because many of us have lifestyle factors that actively deplete our magnesium levels such as lack of sleep, excess stress, or alcohol/caffeine/sugar consumption. On top of that, many natural sources of magnesium are becoming depleted. Our soil contains less magnesium due to over-farming and high pesticide use. Water filtration systems also remove much of the naturally occurring magnesium in water.
The ocean is still a wonderful source of magnesium and trace minerals, but for those of us who don’t have daily access to a beach, transdermal magnesium oil can be the easiest and most effective way to increase magnesium levels.
Magnesium Oil Benefits
As I mentioned, magnesium is a very important mineral for the body. There are thousands of studies that involve magnesium therapy in some form. These studies evaluate magnesium’s affect on everything from skin health to diabetes and hypertension.
The easiest way I’ve found to increase my levels is transdermally or through the skin with this magnesium oil. Just spray it on after a shower or a bath, let it soak in, and you’re done! It’s quick, easy, and bypasses the digestive system for best absorption.
There are also magnesium supplements that can be taken internally, including magnesium drink mixes like Natural Calm or the one I personally take, but many people have difficulty absorbing magnesium internally and find topical magnesium a more effective method. In my experience, it helps to cycle the two methods to ensure absorption.
Here’s a list of the many benefits of having healthy levels of magnesium, and why I make magnesium oil a regular part of my routine:
1. Improved Magnesium Levels
Obviously, the goal of magnesium oil use is to increase the body’s magnesium levels. A 2010 British study conducted by the Herbal Research Centre showed a 25%+ increase in cellular magnesium levels in participants who used transdermal magnesium therapy for 12 weeks. Transdermal magnesium therapy includes magnesium soaks and magnesium spray. I personally consider this a basic form of nutritional insurance since it is so difficult to get magnesium from food and water.
2. Smoother Skin
I also really like using magnesium oil for healthier skin along with dry brushing. I dry brush in the mornings and use magnesium spray at night and this helps my skin stay smooth and breakout free. (People with sensitive skin should start with diluted magnesium oil and work up as their skin allows).
3. Less Muscle Soreness
Many athletes swear by magnesium for post-workout recovery. Even those of us who aren’t high-level athletes can benefit from using magnesium after workouts. Studies indicate that magnesium spray may help reduce muscle cramping and replenish magnesium levels lost through sweat.
4. Fewer Headaches and Migraines
There is a lot of research about magnesium’s importance for those who suffer from headaches or migraines. It isn’t an acute treatment for symptom relief, but the studies indicate that those who have optimal levels of cellular magnesium have fewer instances of headaches and migraines.
5. Balanced Blood Sugar
There is also quite a bit of research regarding magnesium and balanced blood sugar levels. This may be for several reasons. As mentioned above, excess sugar consumption depletes magnesium levels in the body. Having unbalanced blood sugar and insulin levels may deplete magnesium. This, in turn, makes it more difficult to properly balance blood sugar and insulin. Magnesium is not a treatment for diabetes or blood sugar imbalance but studies show that magnesium may be an important part of a holistic approach to blood sugar management.
6. Lower Risk of Blood Pressure and Hypertension
Hospitals routinely use IV magnesium as an acute treatment for high blood pressure. Most of us aren’t giving ourselves IV magnesium at home though and until recently there hasn’t been much well-documented information about supplemental magnesium and blood pressure. A 2012 meta-analysis of available literature in the European Journal of Clinical Nutrition found: “Magnesium supplementation appears to achieve a small but clinically significant reduction in BP, an effect worthy of future prospective large randomized trials using solid methodology.”
This analysis found a statistically significant benefit at doses of more than 370 milligrams a day, indicating that a person would likely need to supplement internally and transdermally to get the benefit.
7. More Restful Sleep
There’s good reason that Epsom salt baths are often used for relaxation. Magnesium may have a beneficial affect on GABA receptors in the brain. This allows a person to relax and sleep easily and possibly deeper. It is important to note that a small segment of people seem to notice the opposite affect and wake up from magnesium supplementation. These people should, of course, not take magnesium at night.
How to Use Magnesium Oil
Spray on arms, legs, and stomach daily. I use 10-20 sprays per day. It will tingle on the skin the first few times it is used, and this is normal. It should fade after a few applications, but you can dilute with more water if it bothers you too much.
After applying, leave on the skin or wash off after 20-30 minutes. I usually apply after a shower and then use coconut oil or a lotion bar to moisturize about 5 minutes later. If the sticky feel on your skin bothers you, try applying at night before bed when you won’t notice it as much or before showering and rinse off.
This is my favorite magnesium oil brand, but if you are a DIY type you can also make your own!
DIY Magnesium Oil Spray Recipe
When I don’t have magnesium oil on hand I’ve been known to make it! Try this easy recipe:
Ingredients
- 1/2 cup magnesium chloride flakes
- 1/2 cup distilled water
- a glass bowl or glass measuring cup
- a glass spray bottle (this is the one in the picture above)
Instructions
- Boil the distilled water. It is important to use distilled to extend the shelf life of the mixture.
- Place the magnesium chloride flakes in the glass bowl or measuring cup and the pour the boiling water over it.
- Stir well until completely dissolved. Let cool completely and store in the spray bottle. Can be stored at room temperature for at least six months. I keep in my bathroom to use daily.
Note: I prefer to use magnesium oil before bedtime and often add 10 drops of lavender essential oil to the mixture for scent and relaxation.
Other Natural Ways to Get Magnesium
While magnesium does have many well-documented benefits, it is important to realize that it is only a small part of the many nutrients needed by the body. Magnesium supplementation is great but should be in addition to a real-food diet as this is the way nature intends it!
Magnesium is found in some foods, though the amounts present in many foods are declining due to poor soil quality and over-farming. Foods that contain magnesium include:
Magnesium Oil FAQs
This post has generated hundreds of comments and questions and I’ve tried to answer the most common ones here:
Why is this called an oil when there is no oil in it?
Good question. This is actually a highly saturated mineral solution of magnesium but when it goes on the skin it tends to feel somewhat like an oil and was named “Magnesium Oil” for this reason. Confusing? A little… but I didn’t come up with the name. Even commercial brands of magnesium oil use that term.
What type of magnesium is best?
From the research I found, magnesium chloride seems to be the most absorbable and least irritating form that is readily available for purchase by the general public. (This is the brand that I use.)
Would Epsom salts work?
Personally, I find Epsom salt sprays too drying but I love Epsom salt baths. The difference is that Epsom salts are magnesium sulfate and can be more drying and not absorb as easily into skin.
Can I use an oral magnesium supplement powder to make transdermal magnesium?
Nope! The forms for internal use are irritating to the skin. This would also leave a white film and make a big mess. I don’t recommend it.
Is it good to add calcium to the spray too?
I personally wouldn’t. In theory, you could and it would dissolve decently well, but it would leave a white film on skin and calcium is not as easily absorbed through skin. Also, it seems that many people get plenty of calcium and not enough magnesium, so this would potentially not be as beneficial.
Can this go in a plastic bottle?
In theory yes and it should work just fine. I prefer glass whenever possible, especially since glass bottles are readily available now. My personal favorites are these sixteen ounce amber bottles.
Can I use this on babies/kids/my pets?
Ask your pediatrician/vet to be sure before using any product on a child or pet. Personally, I use this spray on my children at night to help them sleep more soundly.
Can I use magnesium while pregnant/nursing?
Again, check with a doctor before using anything while pregnant nursing, but I have personally used it through several pregnancies with great results.
This is supposed to improve sleep, so why does it seem to keep me up?
From all of the comments, there seems to be a small group of people who have an opposite reaction to magnesium. While it promotes restful sleep for many people, this small percentage seems to have trouble sleeping for a few hours after taking magnesium. My mom had this problem and found that she did best when she took or used magnesium spray around midday.
Why does this oil cause burning/tingling on some people?
One theory is that those who are deficient will have a tingling or burning reaction to magnesium oil. I did notice that it seemed to irritate me much more at first and that I soon adjusted and didn’t have a problem with this at all, but I don’t have any science to back up the deficiency theory. I also found that this particular magnesium oil didn’t tingle or burn at all.
What about adding essential oils to the mixture?
There are some risks associated with certain essential oils but some can also be very beneficial. Personally, I’d check with a qualified practitioner or aromatherapist before using any essential oil in this recipe.
Can this be used as deodorant?
Yep! I have a separate recipe for a spray deodorant that is basically this recipe anyway. Even just this spray on its own works great for me now.
Have you tried magnesium to help reduce stress, improve sleep or for another reason? Ever tried to make your own? Share below!
Real-Food Lactation Cookies (Gluten Free)
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So, I decided to make my own b/c it would be much cheaper than trying to buy enough for 5 people, and I have been using it for 3 days now. I’m happy to report that I woke up this morning feeling energized and had NO stiff neck, neck pain, or lingering headache (which I usually wake up with everyday, due to herniated discs). 🙂 I don’t know if it’s the magnesium or the uptick in coconut oil….I don’t care….I’m not stopping! THANK YOU for this wonderful site! I love it!
That’s great! I’m so glad that you noticed a change so quickly!
If this happens to me I can’t begin to tell you how ecstatic I will be. I always wake up with a headache and stiff neck and it really takes a toll on your life. I really hope this also helps me get a goodnight sleep and stay asleep. My son as well he wonders at night and I doubt he is getting much sleep as well.
Rebecca- any update on the neck and head issues after using mag oil? I wake up the same way- and plan on starting my new mag regimen tonight!
I have used the Ancient Minerals Mag Oil that you recommended. I assume you take a shower and towel off and then spray the Oil on. After 5 minutes, it would still be quite oiley or wet. How do you moisturize and get dressed in that case?
Mine absorbs in pretty fast… I would guess it might take longer on some people though… If you make your own mag oil, you could make it stronger and use less so it absorbs faster…
thanks…this morning I realized that I have been using a LOT more of the oil. I will cut back to 10-20 sprays! I did that this morning and it did soak in.
I understand that this could be obvious… but can you use this as a rub? And can you rub it in or do you just spray it on and let it soak in.. thanks for any feedback.
My doctor put me on Magnesium because I could not get up in the mornings and my immune system was so low! After a few days I started to feel so much better! I have shared this with friends and they have been amazed at how much better they have felt!
Could I use regular epsom salt instead of the flakes?
Nope… it is magnesium sulfate to magnesium chloride, but it is great to add to baths.
Katie, can you comment as to why specifically? I have seen similar recipes based on epsom salts….
From what I understand it is not quite as easy to absorb and can be more drying to the skin…
I made this today with Epsom salt and it totally left a residu and was drying lil. Guess I need to spring for the right thing! 🙂
I have not tried the mag citrate oil yet so I don’t have that to compare to, but I tried this with Epsom salt since I had that on hand and YES it DOES leave a white powdery residue which is very annoying. Does the mag oil made with magnesium flakes leave a residue? I would love to know. If it doesn’t then that would be worth a switch on it’s own! I haven’t noticed it drying out my skin. I boiled water and added an equal portion of Epsom salts to the water and kept it simmering while I stirred until it was all dissolved. once cooled I put some of it in a spray bottle, and some in a jar. I liked it better in the jar. I could just dip a few fingers in and then rub it on, versus spraying and my sprayer getting clogged. ( I think I need a new spray bottle because it did this before also) I’m not sure how long the mag oil made with mag flakes takes to work, but the Epsom salt kind works very fast in the bathroom department so keep that in mind. I have Hashimotos so for me this is absolutely FANTASTICO!! Also, I saw someone say that Epsom salts do not sting/tingle like mag flakes do, but mine definitely does! Maybe they were referring to when they use them in a bath? I honestly don’t see anything wrong with using the Epsom salts as a spray if you are willing to bathe in it. It’s just a more efficient way of getting it into your skin (meaning you use a lot less with more effect). However if the mag flakes don’t leave a residue then I think they are definitely worth the switch.
I take a hefty Epsom salt bath once or twice per week, I’ve found that 2 hrs (I add more hot water) and about 2 or 3 cups of Epsom salts work best. Without it, my chronic fatigue is so bad that I can barely get out of bed, and the migraines are hell. With soaking, my body absorbs the magnesium, allergies are better, and the brain fog has gone. Anxiety is also less. I suffer from depression, anxiety, PTSD, migraines, social anxiety, nausea and gerd… not fun, but eating organic, resting when I need to and those Epsom salt baths work wonders. I add several drops of lavender oil and peppermint oil also. About once per month or so, after I get out of the bath, I put my dog in it. She also has a grain free diet, but has skin problems, dry, itchy, flakey etc. After her bath, her coat is soooo soft, and her skin much better. I have less migraines as long as I take my magnesium supplements and baths,
I have a dog that has seizures and on phenobarbital and lately has been itchy and scratching all over. Just wondering if giving her a bath with Epson salt would help or should I try the mag oil? I heard that dogs that have seizures might benefit from magnesium.
Replying to Michelle: Because it detoxes the skin, and most of the ‘nasties’ come out of the skin, AND because of the white residue: you should always rinse off after taking a detoxing bath with magnesium to wash off the toxins that have been left on your skin. This will take care of the white residue and rinse the toxins off from the sweating out .
Susie, you sound like you may have celiac disease. Gluten damages the small intestine villi, you do not absorb vitamins and minerals due to the malabsorption syndrome of celiac auto immune damage to the small intestine. I was 71 before I Dx myself with celiac after reading Jennifer Esposito’s book, “Jennifer’s Way”. Found out that my father’s family is loaded with celiac disease. With a gluten free diet for a year I am a new person. Need less thyroid medication, for the first time in my life I am not anemic, vitamin levels are finally all normal, even with supplementation they were never normal. Anxiety and depression are gone, chronic fatigue gone, joint, bone and muscle pain gone. Cardiac arrhythmia’ decreased now that I am absorbing magnesium, calcium and potassium from my diet. No more migraine headaches. Please talk with your naturopath or medical doctor. No longer lactose intolerant either. Look into it.
If it is mentioned here, I missed it…I use mg flakes from Swanson…best price
Where do you get your flakes,and if you don’t mind me asking how much did you pay. For what amount, thanks in advance .
I’ve notice some brands add “other” ingredients to their supplements. Look those up!
I’m wondering what the concentration of your recipe is vs the magnesium oil ancient minerals sells. Just looking at cost benefit analysis. I already bought the oil from them while I was pregnant and the lotion. The oil is much more concentrated than the lotion. I have heard that applying the oil or lotion or taking a bath (so absorbing magnesium through the skin) vs taking orally you will absorb it much more readily through your skin. It also works as a great way to detox your body!Thanks for sharing sharing your recipe!
Why is it called magnesium “oil” if there’s no oil???
The pre-made versions are called that as well. It has an oily type consistency when you first apply it…
Thanks!
I took an OTC sleeping pill that contained magnesium and I slept well, so I’m thinking that I might be deficient in Mg. I take melatonin so I know what that does to me but I’ve never tried mg.
Is distilled the same as reverse osmosis….or can it be used interchangeably? We have an RO system in our house, and didn’t want to buy water if I didn’t have to.
Reverse osmosis is better than distilled. Less acidic!
Patricia,
I think you have to keep changing your Osmosis filters after acouple of years, to make sure your still not filtering in the bad stuff..
I have an Osmosis system in my home, and that is what we where told to do..Of course they want to sell you the filters, so I think you can wait longer, but it does work well..We have ours tested.
P.S. I mean replacing those tubes after a couple of years..and yes it can be pricy.
Although you do not have to change them out all at once.
Take Care,
Annie
I’d love to know this as well…we, too have an RO filter.
I’d love to know this as well…we, too have an RO filter.
I began taking magnesium about 2 weeks ago, just our local grocery store brand, after my husband found that when supplementing with vitamin D3 magnesium is needed. My D3 levels have been very low. A few months ago, I started feeling my heart flutter. I thought it was menopause. I hadn’t been sleeping well either. But since beginning the magnesium supplement about 2 weeks ago, my fluttery heart is gone and I’m sleeping better than I’ve slept in months. The results for me were almost immediate.
What a revalation reading this! I was low on D3 and have been taking supplements. I have had the exact same issues. I never put 2 and 2 together and am sure I never would have. I thought it was anxiety from EMDR therapy which I started about the same time I started the D3 supplement. Thank you so much. Can’t wait to go get my magnesium!
Hi. I wonder how long you were taking D3 before the heart palpitations occurred. I have been taking D3 now for about a month but have had no heart flutters yet. However, I am now taking this magnesium oil as well.
Look up the ingredients in your supplements from grocery stores brands and other places, and see what “other” ingredients are in there! They love to put fillers, and other junk your body doesn’t need, or can’t use…in them! You should use main brand names, instead, but I know their somewhat more expensive, but at least you don’t get a lot of junk with them!