Magnesium Oil Benefits & How to Use It

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Even with a nourishing, real-food diet, it’s difficult to get the magnesium we need from food alone. Magnesium is one of the few supplements I take every day and I often use topical magnesium oil spray on my skin.

Why is magnesium 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! It’s essential for bone, tooth, muscle, nerve, 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. These include lack of sleep, excess stress, or alcohol/caffeine/sugar consumption. On top of that, many natural magnesium sources are depleted. Our soil has 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 pure magnesium and trace minerals, but we don’t all have daily access to a beach. Transdermal magnesium oil is an easy and effective way to increase magnesium levels.

Benefits of Magnesium Oil

Thousands of studies involve magnesium therapy in some form. These studies evaluate this essential mineral’s effect on everything from skin health to diabetes and hypertension.

One easy 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, and easy, and bypasses the digestive system for absorption.

There are also magnesium supplements that can be taken internally. I like magnesium drink mixes like Natural Calm or the ones from Jigsaw Health. Lately, I’ve also been loving this one from BiOptimizers that blends 7 different kinds of highly absorbable magnesium.

However, some people have difficulty absorbing magnesium internally. If you have trouble increasing your magnesium intake with oral supplementation, then topical use can be helpful. In my experience, it helps to cycle the two methods to ensure absorption.

Here’s why I make magnesium oil a regular part of my routine:

1. Improved Magnesium Levels

Obviously, the goal of using magnesium oil is to boost our magnesium levels. A 2010 study by the Herbal Research Centre showed over a 25 percent increase in cellular magnesium levels. Study participants used magnesium on their skin for 12 weeks. Transdermal magnesium therapy includes magnesium soaks (like foot soaks) and magnesium spray.

I consider this a basic form of nutritional insurance since it’s so difficult to get magnesium from food and water.

2. Smoother Skin

I like using magnesium oil for healthier skin along with dry brushing. I dry brush in the mornings and often use magnesium spray. This routine 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 and sore muscles. Even those who aren’t high-level athletes can benefit from using magnesium after workouts. Studies indicate magnesium spray may help reduce muscle soreness and replenish magnesium levels lost through sweat. I’ve also found it’s great for leg cramps and muscle cramps that can keep kids (and adults!) awake at night.

4. Fewer Headaches and Migraines

There’s a lot of research about magnesium’s importance for headache and migraine relief. Studies show people who have good magnesium levels have fewer headaches and migraines. If you feel one coming on, sometimes drinking water and taking magnesium is enough to get it to go away. This is great news for those who don’t want the side effects that come with conventional pain relievers!

5. Balanced Blood Sugar

There’s also quite a bit of research on magnesium and balanced blood sugar. This may be for several reasons. Too much sugar depletes our magnesium levels. Having unbalanced blood sugar and insulin levels may deplete magnesium. This, in turn, makes it more difficult to balance blood sugar and insulin.

Magnesium doesn’t treat diabetes or blood sugar imbalance. However, magnesium can 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 on magnesium supplements and blood pressure.

A 2016 meta-analysis found that magnesium can help significantly reduce blood pressure. This analysis found a benefit at doses of more than 370 milligrams daily. So someone would likely need to supplement both internally and transdermally to get the benefit.

7. More Restful Sleep

There’s a good reason Epsom salt baths are often used for relaxation. Magnesium may have a beneficial effect on GABA receptors in the brain. This allows us to relax and sleep easily and possibly deeper. Magnesium also helps remedy restless legs at night for a better night’s sleep.

It’s important to note that a small segment of people seem to have the opposite effect and wake up after taking magnesium. 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 most days. It usually causes a tingling sensation the first few times you use it, which is normal. It should fade after a few times, but you can dilute it with more water if it’s bothersome.

After applying, leave on the skin or wash off after 20-30 minutes. I usually apply after a shower and then use a moisturizer or lotion bar 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 formulation. If you’re the DIY type you can also make your own with magnesium flakes! When I don’t have magnesium oil on hand I’ve been known to make it! Try this easy recipe.

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5 from 1 vote

DIY Magnesium Oil

Here's a super simple way to get magnesium oil topically. Great for kids too!
Prep Time5 minutes
Yield: 6 ounces
Author: Katie Wells

Materials

Instructions

  • Boil the distilled water.
  • Place the magnesium chloride flakes in the glass measuring cup or bowl and pour the boiling water over them.
  • Stir well until completely dissolved, about 1 minute.
  • Let cool completely and store in a spray bottle.

Notes

  • I prefer to use magnesium oil after a shower and often add 10 drops of lavender essential oil for scent and relaxation. It’s a great way to get a little self-care in!
  • This can be stored at room temperature for several months. 

Other Natural Ways to Get Magnesium

While magnesium does have many well-documented benefits, it’s only a small part of the many nutrients we need. Magnesium supplementation is great but should be in addition to a real-food diet like nature intended!

Some foods have magnesium, though the amounts are declining due to poor soil quality and over-farming. Foods that have magnesium include:

Top Ten Magnesium Rich Foods

Magnesium Oil FAQs

This post has generated hundreds of comments and questions. 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. When it goes on the skin it feels 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. It’s also easy to find some to buy. (This is the brand I use.)

Would Epsom salts work?

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 the 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 wouldn’t. In theory, you could and it would dissolve decently well, but it would leave a white film on the skin. And calcium isn’t as easily absorbed through the skin. Many people get plenty of calcium and not enough magnesium, so this potentially wouldn’t be as beneficial.

Can this go in a plastic bottle?

In theory yes and it should work fine. I prefer glass whenever possible, especially since glass bottles are readily available now. You can find glass spray bottles here.

Can I use this on babies/kids/my pets?

Ask your healthcare provider/vet to be sure before using any product on a child or pet. That said, I use this magnesium spray on my kids at night to help them sleep more soundly.

Can I use magnesium while pregnant/nursing?

Supplements like magnesium are generally considered beneficial during pregnancy and while nursing, but check with your midwife or doctor if you have any concerns. I’ve used it through several pregnancies with great results.

This is supposed to improve sleep, so why does it seem to keep me up?

There’s a small group of people who have an opposite reaction to magnesium. While it promotes restful sleep for many people, some have trouble sleeping for a few hours after taking magnesium. After some experimentation, I found that I’m part of this group and do better taking magnesium in the morning.

Why does this oil cause burning/tingling for some people?

One theory is that those who are deficient have a tingling or burning reaction to magnesium oil. I noticed it seemed to irritate me much more at first but I soon adjusted and didn’t have a problem with it. However, 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. Adding a few drops of generally skin safe oils (like lavender or sweet orange) adds a nice scent and some health benefits. As always, do your own research and ask a qualified aromatherapist for any personalized health advice.

Can this be used as deodorant?

Yep! I have a separate recipe for a spray deodorant that’s basically this recipe anyway. Even this spray on its own works great for me now. You can also try this magnesium roll-on deodorant with magnesium powder.

Have you tried magnesium to help reduce stress or improve sleep? Ever tried to make your own? Share below!

Homemade magnesium oil is a cost effective way to increase your magnesium levels and can reduce stress, improve sleep and improve health.
Sources
  1. Kass, L., et al. (2017). Effect of transdermal magnesium cream on serum and urinary magnesium levels in humans: A pilot study. PloS one12(4), e0174817
  2. Maier, J. et al. (2020). Headaches and Magnesium: Mechanisms, Bioavailability, Therapeutic Efficacy and Potential Advantage of Magnesium Pidolate. Nutrients12(9), 2660. h
  3. Reno, A. M., et al. (2022). Effects of Magnesium Supplementation on Muscle Soreness and Performance. Journal of strength and conditioning research, 36(8), 2198–2203.
  4. ELDerawi, W. et al. (2018). The Effects of Oral Magnesium Supplementation on Glycemic Response among Type 2 Diabetes Patients. Nutrients11(1), 44.
  5. Zhang, X., et al. (2016). Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension (Dallas, Tex. : 1979)68(2), 324–333.
  6. Watkins, K., & Pd, J. (2010). A pilot study to determine the impact of transdermal magnesium treatment on serum levels and whole body CaMg ratios. Medicine.

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Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

988 responses to “Magnesium Oil Benefits & How to Use It”

  1. Lisa Avatar

    Hi, thanks for the info – how does one determine the doseage of a magnesium oil i.e get an idea of how much mag you are applying to your skin? I suppose the amount that gets absorbed is a different matter too!
    and also curious why you use Jigsaw magnesium over the Calm brand?
    Thanks!

    1. Wellness Mama Avatar

      Hey Brian! We’ve been talking about the importance of magnesium and the benefits of magnesium oil for over 10 years now, long before it gained mainstream attention. We try to find the best products out there for our readers who want optimal health and also convenience and confidence, which is where our specific recommendation comes in.

  2. Jigna Avatar

    With this recipe, what is the dosage of magnesium in each spray? The reason for my question is I want to use this for my son who is having adrenal insufficiency for which magnesium is very essential. Please help. Thank you.

  3. Amy Avatar

    Hi,

    I have been using ancient minerals magnesium spray since one year as mentioned in this post. I always follow your site for any natural recommendations.

    Just before bed time i spray the magnesium oil. The new problem is my feet are having cracks. I would continue to use magnesium spray because it is doing good for me but how to over come dry feet and cracks problem?

    I dont apply the moisturizer cream to foot, because i want magnesium oil to be absorbed.

    Thanks in advance!

    Thanks and Regards,
    Amy

  4. Tammie Avatar

    I’m a chronic pain management massage therapist. I originally bought the magnesium spray for my bicyclist boyfriend. I heard it would help with cramps. Worked so well on him that I bought 1 for my office. Soooooo many of my clients love it.
    I love the way it works on muscle knots and bumps.
    Great find!

  5. Brett Avatar

    I made magnesium oil using this recipe and the Ancient Mineral Salts. It is uncomfortable and somewhat itchy on my skin and my daughter CRIED hard after I sprayed it on her legs because it burned so badly. I am hesitant to buy the pre-made “oil” version for more $ if the result will be the same for her in particular. Thoughts?

  6. jaYne Avatar

    hi WellnessMaMa !
    I too thought ‘magnesium oil’ was an actual oil but the grains did (if not feel oily) at least felt slippery when water and the grains\salts were mixed together. i’ve read a reason why is because the structure of the element or at least some forms have [a] rounded structure. just started researching this theory as do not know if this is an old wives tale or fact.

    thanks much for a wonderful informative site !!

  7. Caroline Avatar

    Two questions. I made the mag oil using your recipe. I used for the first time after my shower yesterday and it did tingle, especially on my freshly shaved legs! I’m wondering if it is okay to rub the spray in so it will dry faster? Also, is it okay to apply lotion directly on top after it dries?

  8. Laura Avatar

    I followed your recipe for DIY magnesium oil but it feels very watery, nothing like the bottle I purchased pre-made. I even added some extra flakes to see if that would help. Did I do something wrong? After it dries, I can feel that sticky type feeling but it isn’t oily when first applied. Thanks!

  9. Carrie Avatar

    Hello, I bought the magnesium oil spray that you recommended, but I’m unclear on how many sprays I should use to get the right amount. Does it not have to be somewhat exact to get the right daily “dosage?” Thanks if you can help.

  10. Sue Avatar

    OK, what is the point of having this discussion?? I have been coming back to this almost every day and then I left it for about a week to see if I finally could get an answer to my questions and no one answer is on here! Like I said in the last post, the most recent questions or suggestions should show up at the top not the bottom of an almost 1000 comment post!

  11. Sue Avatar

    Most comment sections have the most recent comment at the top. This has the most recent comments at the bottom! Which is ridiculous because you have to scroll through 1 million comments before you get to the most recent one so that nobody goes to the most recent ones because they don’t know this until they try to make a comment themselves! Which is what I have done! I made a comment four or five days ago now and there’s not one answer to it. So what is the price point of having a comment section if the most recent comments no one ever sees so no one answers them?? As I’m writing this I realize it’s probably a dumb question because nobody’s going to answer this one either! I love your website, Katie and I have made several of your things but this is the one that I wanted an answer for and nobody’s answering! How much absorption do you get from the magnesium oil if you spray it on and wash it off after certain amount of time as opposed to leaving it on and having it feel sticky on your body all day or all night??

  12. Sue Avatar

    Katie, I’m wondering how the magnesium oil works if you spray it on and then wash it off in 20 minutes? Do you get enough absorption? I made your oil recipe and have used it for a week but have been keeping it on my body and I can’t stand the stickiness! I wake up in the night and feel it! If I use it during the day I can feel it on my body. So if I spray it on And leave it for 20 minutes and wash it off, am I getting the same affect?

  13. Jennifer Avatar

    First off, thank you for everything you blog. You are usually at the top of my Google search results. I have loved all your recipes so far.
    For whatever reason I thought that magnesium flakes shouldn’t be immersed in water hotter than 103°. Is this not the case?

  14. Terri Avatar

    This was a great list!!! Thank you so much for the help! Merry Christmas to you and your family!!

  15. Liz Avatar

    I made your recipe, put it in an amber glass pump spray bottle, and after a few uses, the sprayer stopped working. It is as if it’s clogged or has build-up? What to do about this? Thanks

  16. Arwa Avatar

    After giving birth to three children in under three years with my youngest born with CHD. I was going through a very tough faze in my life. Restless nights, aching body, very bad memory and foggy brain and to add to it all I struggled with depression. I neve thought all these symptoms are related. I tried for years treating depression on its own. Then one day I stumbled upon this article and took me by surprise that it was Magnesium deficiency. I quickly felt better after just a couple of uses of the oil. I was a reborn person.

5 from 1 vote

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