Magnesium is an essential mineral that is involved in more than 300 body processes, including supporting immune health, energy production, heart function, muscle and nerve activity, blood glucose (sugar) control, blood pressure regulation, and bone development.

While foods and oral magnesium supplements can help treat or prevent a deficiency, there is limited research on whether applying magnesium oil to the skin increases magnesium levels in the body.

Why Do People Use Magnesium Oil?

Magnesium oil is a topical product available in spray, lotion, cream, and gel forms. Despite its name, it’s not an oil but is made from magnesium chloride flakes dissolved in water. It has a slippery texture when applied to the skin. Many people use it to avoid the digestive issues, like diarrhea, that can occur when taking oral magnesium supplements.

People use magnesium oil to:

• Ease pain
• Improve digestive health
• Improve sleep quality
• Promote relaxation
• Reduce skin inflammation
• Relieve muscle soreness and cramping
• Relieve stress and anxiety

Small studies suggest topical magnesium may benefit specific conditions. 

Peripheral Neuropathy 

Peripheral neuropathy is nerve damage that causes pain, numbness, tingling, and burning sensations in the arms and legs. In a small pilot study, researchers tested whether spraying magnesium oil directly onto the skin could help ease symptoms of peripheral neuropathy in people with chronic kidney disease (CKD).

Study participants applied five sprays daily to each limb for 12 weeks and reported significantly fewer and less intense neuropathy symptoms by the eighth and 12th weeks. 

Fibromyalgia Pain

Fibromyalgia is a chronic condition that causes widespread pain and stiffness, fatigue, depression, and sleep problems. One small study examined the impact of transdermal (on the skin) magnesium on the quality of life of women with fibromyalgia.

Study participants sprayed magnesium oil on their limbs twice daily for four weeks. By the second and fourth weeks, participants reported noticeable improvement in their fibromyalgia symptoms, including reduced pain, improved mood, and better overall functioning. 

Is a Spray or Cream an Effective Way to Absorb Magnesium?

Studies examining how well magnesium oil is absorbed through the skin show mixed results.

In one study, researchers tested a cream containing 56 milligrams (mg) of magnesium used daily for over two weeks to determine if it could raise magnesium levels in the blood. They found only a modest increase of around 8% in blood magnesium levels, and this improvement was limited to a small subgroup of non-athletes.

Researchers suggested that higher doses or longer application times may improve absorption, but more research is needed. 

Another study examined how effective magnesium is at penetrating human skin. Researchers found that magnesium can pass through the skin barrier, primarily via hair follicles. While applying magnesium oil to skin areas with more hair follicles might enhance absorption slightly, it likely wouldn’t be enough to correct a deficiency or deliver benefits throughout the body.

Topical magnesium products slightly increase magnesium levels, but current evidence suggests they aren’t reliable enough to boost your body’s magnesium levels. Dietary sources of magnesium and oral supplements are the most effective ways to treat or prevent magnesium deficiency.

How to Apply Magnesium Oil

Here’s how to apply magnesium oil to your skin:

1. Clean and dry the area where you plan to apply magnesium oil.
2. Spray a small amount of magnesium oil into the palm of your hand and massage the oil onto the affected area in gentle circular motions.
3. Allow the magnesium to dry on your skin before dressing; wait at least an hour after application before bathing or showering.
4. Wait at least four hours before reapplying magnesium oil.
5. Rinse your skin with water if the magnesium oil causes skin irritation.

Side Effects and Risks

Magnesium oil is generally safe for topical use, but some people may experience mild skin irritation, such as:

• Dryness or flaking after magnesium oil dries
• Itching
• Redness

If you don’t consume enough dietary magnesium or have a magnesium deficiency, topical magnesium oil is unlikely to meet your body’s needs. Dietary sources of magnesium, such as leafy green vegetables or oral supplements, are more effective for preventing or treating a magnesium deficiency. 

Magnesium Oil vs. Oral Supplements

While topical magnesium oil may help relieve pain and discomfort for people with chronic pain conditions like peripheral neuropathy or fibromyalgia, consuming magnesium-rich foods like leafy greens, nuts, seeds, and whole grains can help you get the magnesium your body needs.

Oral supplements are generally more appropriate for treating or preventing a deficiency or managing a specific health concern.  

Oral magnesium supplements, such as magnesium citrate or glycinate, are highly bioavailable, meaning your body easily absorbs and uses these forms. While supplements are generally safe and well-tolerated, some people experience digestive issues like diarrhea or abdominal cramping, especially when taking magnesium in high doses.  

How to Get Enough Magnesium

Getting enough magnesium through diet or supplementation supports overall health and body functions. The recommended daily magnesium intake varies by age, sex, and life stage. The recommended dietary allowance (RDA) for adults is:

• Men: 410–420 mg
• Women: 310–360 mg
• Pregnant and lactating people: 320–400 mg

While nearly half of Americans don’t get enough magnesium through their diet, certain people are at an increased risk for a deficiency, including:

• Older adults
• People taking medications that increase magnesium loss (such as certain diuretics)
• People with gastrointestinal disorders (such as Crohn’s disease or celiac disease)
• People with type 2 diabetes
• Those who consume excessive amounts of alcohol

Dietary Sources 

Many nutritious foods are an excellent source of magnesium, including: 

• Leafy green vegetables (spinach, kale, romaine lettuce)
• Nuts (almonds, cashews, peanuts)
• Seeds (pumpkin, sunflower, and sesame seeds)
• Legumes (black beans, lentils, chickpeas)
• Whole grains (oats, brown rice)
• Dark chocolate

Supplement Forms

If you struggle to get enough magnesium through your diet, there are several forms of oral magnesium supplements to consider:

• Magnesium citrate: Easily absorbed by the body; helpful for relieving constipation
• Magnesium glycinate: Highly bioavailable (easily absorbed and ready for circulation) and gentle on the stomach; ideal for promoting sleep and balancing mood
• Magnesium L-threonate: May support cognitive function, memory, and learning
• Magnesium malate: Easily absorbed by the body; may help reduce muscle pain and fatigue
• Magnesium oxide: Less easily absorbed by the body; commonly used to treat heartburn, indigestion, and constipation
• Magnesium taurate: One of the most highly bioavailable forms of magnesium; may support heart health and prevent cataracts 

Consult a healthcare provider before starting any magnesium supplements to determine whether supplementation is safe and appropriate for your needs and health goals. 

Summary 

Magnesium oil, made from magnesium chloride and water, is available in several forms, including sprays, lotions, gels, and creams. Magnesium is an essential mineral that supports muscle, nerve, immune, and heart functions. Generally, magnesium oil’s absorption through the skin is minimal, and topical magnesium is unlikely to boost your body’s magnesium levels. 

Oral magnesium supplements or magnesium-rich foods are a more reliable way to ensure you get enough magnesium to meet your body’s needs. If you’re at risk for magnesium deficiency, talk to a healthcare provider about whether magnesium supplementation is right for you.