Understanding Topical Magnesium
Topical or transdermal magnesium involves applying magnesium products directly to the skin for absorption. This approach is favored by many because it can potentially increase magnesium levels without the gastrointestinal side effects, such as diarrhea, that sometimes accompany oral supplements. The most common forms are sprays, oils, creams, lotions, gels, and bath flakes, most of which use magnesium chloride, a compound known for its effective absorption through the skin.
The Science of Transdermal Absorption
The effectiveness of transdermal magnesium has been a subject of research, with some studies showing promising results while others remain more skeptical. A 2017 pilot study, for instance, found a clinically relevant increase in serum magnesium levels after two weeks of using a magnesium cream, especially in non-athletes. Some research also suggests that hair follicles can significantly aid in topical absorption. Proponents suggest that transdermal application allows for efficient delivery of magnesium to cells and tissues where it's needed most, particularly for muscle relaxation and localized pain relief.
Choosing Your Topical Magnesium Product
Your choice of product should align with your specific needs and skin sensitivity. Some forms are better for targeted massage, while others are ideal for a relaxing full-body soak.
- Magnesium Oil Spray: This is a concentrated solution of magnesium chloride and water, which feels like oil but contains no actual oil. It is ideal for targeted application on sore muscles, joints, or for use on the feet and legs before bed.
- Magnesium Lotion or Cream: These are designed to be more moisturizing and gentler on the skin than the pure oil. They are often combined with nourishing ingredients like shea butter or coconut oil and are a good option for those with dry or sensitive skin.
- Magnesium Gel: A thicker, sustained-release option that is perfect for massaging into muscles and joints. Gels often contain aloe vera to soothe the skin and are excellent for post-workout recovery.
- Magnesium Bath Flakes: These are pure magnesium chloride crystals that dissolve in warm water for a full-body or foot soak. A bath soak is a relaxing way to absorb magnesium and soothe tired muscles, with studies indicating that absorption can be effective this way.
Step-by-Step Guide to Topical Magnesium Application
How to apply magnesium oil and spray
- Prep your skin: For best absorption, apply after a warm shower or bath when your pores are open. Make sure the area is clean and dry.
- Apply and massage: Spray the oil onto the desired area, such as your arms, legs, or abdomen. Massage it into the skin with gentle circular motions to accelerate absorption.
- Allow to dry: Let the magnesium oil dry for at least 15-20 minutes before dressing. If you experience a tingling or itching sensation, it is normal, especially with initial use.
- Rinse if necessary: If the tingling becomes uncomfortable, you can rinse the area with water after 20-30 minutes.
How to apply magnesium lotion or cream
- Use on clean skin: Apply the cream or lotion to clean, dry skin after a bath or shower.
- Massage thoroughly: Scoop a pea-sized amount and massage it into the area of tension, such as feet, legs, or shoulders.
- Incorporate into routine: Use consistently, often recommended daily or nightly, for best results.
How to use magnesium bath flakes
- Prepare the bath: Add 1-2 cups of magnesium flakes to a warm bath (not too hot). The flakes will dissolve quickly.
- Soak and relax: Submerge yourself for at least 20-30 minutes to allow for maximum absorption and relaxation.
- Rinse and moisturize: After your soak, rinse your skin and apply a hydrating lotion to lock in moisture.
Potential Side Effects and Considerations
While generally safe, some people may experience side effects when first using topical magnesium, which often subside over time. The most common issues are skin-related:
- Tingling or stinging: This can occur due to low magnesium levels or applying too much product at once. It's often a sign of absorption. Diluting the product with water can help.
- Skin irritation or rash: Some individuals, especially those with sensitive skin, may develop a rash or irritation. A patch test on a small area is recommended before widespread use.
- Dryness: Magnesium oil can sometimes cause skin dryness. Lotions and creams are a good alternative if this happens.
- Kidney issues: Individuals with kidney failure or on dialysis should consult a healthcare provider before using magnesium supplements, as excess magnesium may not be properly eliminated.
Comparison of Topical Magnesium Forms
| Feature | Magnesium Oil/Spray | Magnesium Lotion/Cream | Magnesium Gel | Magnesium Bath Flakes |
|---|---|---|---|---|
| Concentration | Very high | Moderate, lower than oil | High, sustained release | High (diluted in bathwater) |
| Best For | Targeted relief of sore muscles, joints | Overall moisturization, sensitive skin | Massage therapy, post-workout recovery | Full-body relaxation, stress relief |
| Application | Spray and massage | Massage into skin | Massage into skin | Dissolve in bath/foot soak |
| Speed of Absorption | Fast | Slower than oil, more hydrating | Slower, sustained release | Absorbed over 20-30 minute soak |
| Potential Irritation | Highest, due to concentration | Less likely, more gentle | Moderate, depends on concentration | Low, gentle absorption |
The Verdict: How to apply magnesium topically
Deciding how to apply magnesium topically depends on your individual needs. For targeted, potent relief of muscle cramps or soreness, magnesium oil or gel is an excellent choice. If you have sensitive or dry skin, or want more general relaxation, a lotion or cream may be a better fit. For a truly immersive and relaxing experience, a magnesium flake bath or foot soak is an effective option that offers full-body benefits. Regardless of the form, it is crucial to perform a patch test first, start with a smaller dose, and listen to your body's response. Remember that while topical application offers a compelling alternative to oral supplements, consistent use is often key to noticing benefits. For systemic deficiency, oral supplementation may still be necessary, so consulting a healthcare professional is always recommended.
This article is for informational purposes only and should not be considered medical advice. A pilot study on transdermal magnesium absorption can be reviewed on the NIH website, showing relevant increases in serum magnesium levels in a non-athlete subgroup (https://pmc.ncbi.nlm.nih.gov/articles/PMC5389641/).
