Magnesium Oil Benefits & How to Use It

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Benefits and uses of Magnesium Oil Spray
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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?

How to make your own magnesium oil to improve sleep and reduce stressMagnesium 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.
How to make your own magnesium oil spray

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

Instructions

  1. Boil the distilled water. It is important to use distilled to extend the shelf life of the mixture.
  2. Place the magnesium chloride flakes in the glass bowl or measuring cup and the pour the boiling water over it.
  3. 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:

Top Ten Magnesium Rich Foods

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!

Homemade magnesium oil is a cost effective way to increase your magnesium levels and can reduce stress, improve sleep and improve health.

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

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

  1. Laura L Avatar

    I use transdermal mag. also but if you have sensitive skin it is best to start out for a few months with just putting it on the bottoms of your feet every night. Make sure to keep your feet moisturized during the day to keep them from getting dried out and cracked. It can also be used as a deodorant for those that are not sensitive. I personally can not use it as a deodorant because it burns my skin ( a sign of being low in magnesium). Glad to know we can make it. It gets expensive using it in baths and foot soaks all the time.

  2. sullivan Avatar
    sullivan

    Just discovering this site, love it! Question: I have sensitive skin, have read that mag sprays burn a bit, will this exacerbate my sensitivity? it’s not to everything, I just never know what will make it flare. Obviously, I might be able to work up to it if so.

    1. Wellness Mama Avatar
      Wellness Mama

      I’d dilute and start gently, maybe with the bottoms of your feet or other tougher areas while you work up…

  3. Shayne Avatar

    I have been on Magnesium for over 20 years for cramping in my legs & feet. I have always taken tablets but about a year ago I found out about taking it topically it is so easy & my husband is even using it now. I can’t wait to try this recipe. Thank you.

  4. Jennifer Sollecito Avatar
    Jennifer Sollecito

    OK i think this has been covered but I am still confused just a bit. Is Epsom salt the same as the flakes you linked to? And will Epsom salts work for the recipe? Or should I buy the flakes? Thanks in advance.

    1. Wellness Mama Avatar
      Wellness Mama

      They will work, though some people are more sensitive to them and do much better with the magnesium flakes.

    1. Wellness Mama Avatar
      Wellness Mama

      Yes, I just start out really low dose and dilute it since it can irritate their skin if they are deficient

      1. AimezR Avatar

        As far as diluting, would you mean start with more distilled water or add regular water to the already prepared mix/ My flakes just arrived in yesterday and I plan on making the oil this weekend, but I have exzema pretty bad on my legs and I fear anything that will make the burning worse… 🙁

        1. Wellness Mama Avatar
          Wellness Mama

          I’d dilute with more distilled water and probably apply to feet only for a while to minimize the burning…

  5. Mandy Kimble Avatar
    Mandy Kimble

    can you use magnesium oil on your face..?? would you use it on the face along with coconut oil moisturizer following magnesium spray?

    1. Wellness Mama Avatar
      Wellness Mama

      You definitely could… it tingles for some people and might bother their skin, but it would be fine if that doesn’t happen for you…

  6. Jessica Avatar

    Has anyone suffered from headaches since using magnesium oil? I’ve been using it about a week and I get headaches daily. My husband and friend got migraines the first time they used it and are afraid to try it again.

    1. Troy Honaker Avatar
      Troy Honaker

      I don’t think you have anything to fear with Magnesium. It’s one of the most important minerals there are. Migraines, never heard of it with magnesium. It would probably lessen headaches, if anything, because of the way it relaxes the body. You are rubbing this on the skin, right? There are other, internal, forms, like Magnesium Citrate.

      1. Ado Avatar

        Not true ANY form of mag gives me a really bad headache and I get a stuffed nose. I was going to try the oil…but after reading a few of these comments have decided against it…

        1. Wellness Mama Avatar
          Wellness Mama

          Just curious… does ocean water give you headache too? If not, soaking in it in water might be a good option for you…

          1. Ado Avatar

            thanks, never noticed that ocean water did anything…
            When I tried taking mag at night to sleep better I would wake up stuffed up and really bad headache. Tried a bunch of diff kinds, liquid included. When I took it in the middle of the day, I would just get the headache, not the stuffiness. I would mainly like to use it for fibromayalgia and for increased sensitivity to noise as I get older. Thanks so much for your reply.

          2. Herbert Avatar

            Reading all this with interest. I like ocean water and find its the best to swim in at the seaside. I am thinking should I put some in a bottle and take it home and spray with it each day or just drink the water when I am swimming ? Not sure how much I can drink but will give it a go. If I take a bottle home is a plastic bottle best and does it matter if its had Cola in it ?
            Thanks for all the inspiration.
            Herbert

          3. Shannon Avatar
            Shannon

            My neurologist has me on 500mg of magnesium supplement for Daily Chronic Migraine. Doctors RARELY prescribe supplements so I feel good taking it. I actually have been taking 1000mg for over a year. If it was going to cause migraines to be more extreme on a regular basis, it would have by now. My psychiatrist has me taking via prescription, 50,000 IU’s of vitamin D every Monday. I had no idea Magnesium needed to be utilized first for the other vitamins Wellness Mama mentioned to be utilized. Since these 2 vitamins are pretty big for me, ESPECIALLY the Magnesium, I bought the ingredients to make the Magnesium Oil. Can Wellness Mama or anyone who knows PLEASE tell me, how do I know how many
            sprays = 1000mg? I really need to get at least this much for my migraines.
            Thank you so much!
            Shannon

      2. barbara Avatar

        I use magnesium for migraines and it works much better than any OTC meds. I just have to take a lot of it at once when in that much pain. I found out about using it for migraines from a health store worker who had serious pain from an accident that crushed his facial bones years ago. He said magnesium helps him way more that the prescription pain meds he had taken for years. It also helps my fibromyalgia pain. Not saying that some could have problems with it though..

      3. Christina Avatar
        Christina

        It is important to note that Magnesium Citrate is a bowel cleanser – it is present in laxatives. Magnesium Glycinate, Magnesium Oxide, and Magnesium Chloride get into your cells.

    2. Ado Avatar

      Me too…and I tried taking all diff kinds of mag (liquid too) and also diff times of the day. Headaches and stuffy nose. Maybe some kind of allergy?

      i have a feeling this would do the same… sad, because I feel like i need it!!

  7. Mary Parrott Avatar
    Mary Parrott

    What about the Ancient mineral magnesium chloride lotion version? Does it work as well as the flakes and water version?

  8. Mary Cronin Avatar
    Mary Cronin

    Great website! neen reading it for awhile. I don’t see anything saying I can’t mix the Natural Calm in the water to make the mag oil per your instructions, instead of the flakes. Could I do that of definitely has to be the flakes? Thanks.

    1. Brenda Rathier Avatar
      Brenda Rathier

      I mix natural calm oil with water 50/50 and spray at least 25 x day, or soak in tub/soak feet as often as I can..works great for me.

  9. Mary Parrott Avatar
    Mary Parrott

    Just curious…do you know the difference between Magnesium Glycinate and Magnesium Asportate? I have taken both but really don’t know how they affect my body differently. Any thoughts? Very interesting the Magnesium oil treatment!

    1. shori Avatar

      This post is from a long time ago, so I don’t know if you are still seeking an answer. But, someone else might want to know, so I’m posting a response anyway. I suggest looking at the Ancient Minerals website, specifically this page:
      https://www.ancient-minerals.com/transdermal-magnesium/magnesium-supplements/

      They talk about the different types of magnesium compounds and their relative effectiveness. Magnesium Glycinate is listed as a magnesium chelate, and is apparently very effective as a supplement (although expensive).

      Magnesium Aspartate is listed as a “magnesium acid complex”. There is a footnote in that section that states “*Both magnesium aspartate as well as magnesium glutamate break down into neurotransmitters that, when not bound with other amino acids, are neurotoxic.” I am not qualified in any way to comment on these issues, but based upon what I read on their site, I would not knowingly take magnesium aspartate under any circumstances.

      Their site says nothing about using these two compounds for making Magnesium Oil.

  10. april Avatar

    I have been making my own magnesium oil for months now. I do not boil my water. I just buy distilled water & when I combine the two it liquifies. As a type 1 diabetic it has helped me in so many ways & on so many levels. I also put about a teaspoonful in my drinking water throughout the day. Love my magnesium. It is a blessing & I am so thankful that it came into my life. I no longer feel like I am existing in a lethargic funk.

    1. Debbie Avatar

      How r u making this oil
      I’m am so confused in this site
      I am a pre diabetic and nervous about using this and I see the benefits for u r good
      Any help would be wonderful thx Deb

  11. Lisa Avatar

    I always put olive oil (mixed with a couple of drops of lavender oil) on after washing in the shower. Is it possible to combine this mixture with the olive oil one that I already use?

    1. Wellness Mama Avatar
      Wellness Mama

      Probably… I haven’t tried it with an oil mix yet, but i don’t see why it wouldn’t work…

  12. Rebecca Avatar

    I need help…would you recommend using magnesium oil to someone who has eczema? I’m about 8 weeks pregnant, and my eczema gets worse during the first trimester (and then magically disappeared for the last 2 trimesters, at least with my first baby). I made my own magnesium oil and was really pumped to use it daily, but it burns and itches like hell! I was starting to get red eczema patches in new places, as well. I’ve read that magnesium oil is supposed to be good for eczema, so I sucked it up and continued to use it twice a day for a week or so, hoping it would get better, but I just can’t do it anymore. It makes me dread my after-shower routine, because it’s followed by a very painful and itchy 10 minutes. Any advice? Should I abandon it altogether until my eczema clears up?

    1. Wellness Mama Avatar
      Wellness Mama

      I’d start with just rubbing it on the soles of your feet before bed (and putting socks on) if that doesn’t mother you too much. That is some of the tougher skin on the body, so most people don’t mind it, and that would be a way to work up gradually. You could also take some internally to help get your levels up, which would also help with the itching…

    2. Nancy Depiro Avatar
      Nancy Depiro

      …may I suggest removing grains from your diet…especially wheat and corn…I found this information regarding skin problems in a book titled ‘Wheat Belly’ by Dr. William Davis…a great wealth of information for everyone!…

      1. Joan C. Avatar
        Joan C.

        95% of all wheat and corn crops in the US are GMO (genetically modified organism). There are other crops, one other being cotton. One suggestion is to eat and drink, as much organic, as you can, daily! I find many sales, discounts, and close out sales, of organics at many of my grocery stores. If you have a Harris Teeter grocery store, they have organics all through their store, and is my favorite! Even Walmart and Target, are getting on the bandwagon, and selling organics. Just study up on which organic companies are in bed with Monsanto!
        But for health, THIS is the way to go! I can eat ORGANIC wheat and corn, with no problems!

  13. Tracy Avatar

    a WAP leader suggested to me that I take hot baths in magnesium sulfate (epsom salts) and baking soda. Have you heard of this? Is it an effective method for transdermal magnesium?

    1. Wellness Mama Avatar
      Wellness Mama

      Yes, but will take longer than the oils as it isn’t as concentrated, so the progress will be slower.

    1. Wellness Mama Avatar
      Wellness Mama

      Nope…. the link in the beginning of the above article is to another post about magnesium deficiency and I talk about the options for taking magnesium internally.

  14. Michelle Lecours Avatar
    Michelle Lecours

    Do you think the magnesium could be added to the coconut oil somehow? That would streamline my showers. 😀

    1. Wellness Mama Avatar
      Wellness Mama

      I think another reader tried that and it worked great. let me know how it goes if you try it too!

  15. Tracy Avatar

    A WAP leader recommended I use epsom salt (magnesium sulfate) and baking soda in a hot bath to increase my mag intake. Thoughts??

    1. Wellness Mama Avatar
      Wellness Mama

      It will work. Not as effective as the oil but it will bring your levels up if done regularly.

    2. Janet Avatar

      Yep, I use 2 cups magnesium epsom salts and 1/4 cup baking soda per hot bathtub of water. A few lavander essential oil drops, too!

  16. Tammy B Avatar

    I just made some magnesium oil but I did not boil my filtered water 1st, do you think it will be ok?

    1. Wellness Mama Avatar
      Wellness Mama

      It will probably still be fine, especially if you are using it so it isn’t sitting for months and months.

  17. Erin Barnes Avatar
    Erin Barnes

    Does anybody know if this would be safe to use for children as well? Both of my kids (5 & 2 1/2) are very restless sleepers, suffer from night terrors etc etc etc…which in turn means poor mum gets very little sleep along with them too..!

    1. Wellness Mama Avatar
      Wellness Mama

      I use this on my kids, just dilute at first and start out slow or the skin tingling will annoy them.. any make sure it isn’t in any place that they can wipe it into their eyes…

      1. melissa rogers Avatar
        melissa rogers

        I was wondering the same thing. I have a 3 year old who doesn’t sleep well at all. I hadn’t thought about him possibly being deficient in magnesium. Do you give your children magnesium supplements, too?

        1. Wellness Mama Avatar
          Wellness Mama

          Yep… I use diluted magnesium oil, they get epsom salts in their baths and they sometimes drink natural calm or another supplement.

          1. melissa rogers Avatar
            melissa rogers

            Thank you so much!! I asked you on fb as well because I’m using my phone and couldn’t see your reply. I really appreciate all you do. Thanks so much!! I can’t wait to try this.

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