IT’S SAFE TO say magnesium supplements are having a moment. If you’re not interested in taking a pill to get your fix of the mineral, though, it’s now available in a topical form: magnesium oil.
There’s loads of potential health benefits of magnesium, says Sanjay Bhojraj, M.D., such as muscle relaxation, constipation relief, and absorption of other nutrients including potassium and calcium. Those benefits have launched magnesium supplements to stardom as of late—search #magnesium on Instagram and you’ll find almost 800,000 posts. Can its new found form in magnesium oil produce the same benefits?
“Magnesium oil, often encountered in the form of a spray, is a topical treatment that has gained popularity through various social media promotions and marketing campaigns,” says Kelsey Costa, R.D.N. Ahead, what you should know about magnesium oil and its potential benefits.
What Is Magnesium Oil?
“The oil is a mix of magnesium chloride flakes and water, [and] is touted for its potential to improve magnesium levels in the body when absorbed through the skin,” says Costa. Magneisum oil is not meant to be ingested.
Does Magnesium Oil Have Any Health Benefits?
Despite it being a social media darling, the scientific verdict is still out on whether magnesium oil has any proven health benefits.
“Magnesium oil, often marketed as a transdermal supplement, is touted for its supposed superior effectiveness compared to oral forms,” says Costa. This claim lacks substantial scientific evidence, though. A 2017 study published in Nutrients noted oral magnesium supplements being more effective than transdermal supplements. “The notion of transdermal magnesium outperforming its oral counterparts is a relatively recent trend, largely propelled by marketing strategies rather than scientific evidence.”
That said though, Costa says there have been a few small studies that show some potential benefits, including one published in the Journal of Integrative Medicine in 2015 found that applying magnesium oil on the arms and legs of fibromyalgia patients helped alleviate symptoms like pain.
For now, though, oral magnesium supplements are the best route if a trusted healthcare practitioner determines magnesium supplementation is best for you. “Numerous research studies emphasize the health benefits of orally ingested magnesium from food and supplements, ” says Costa.
How to Use Magnesium Oil
Due to the current lack of scientific research supporting magnesium oil use, there are no recommended guidelines from accredited organizations specifying how often you should apply magnesium oil and how much you should use. Some magnesium sprays may recommend on the bottle to apply 15-20 sprays twice a day for best results, while others simply say to ‘apply liberally’. You shouldn’t overdo it, though, as the National Institutes of Health said that adults shouldn’t take above 350 mg per day of magnesium in dietary supplements and medications, Costa says. Talk to your doctor about how to safely apply. Rub it directly onto dry, clean skin. Store magnesium oil in a cool, dry place.
Potential Side Effects of Magnesium Oil
Again, due to a dearth of scientific evidence, it’s best to stick to magnesium supplements that you swallow. With that in mind, Bhojraj said that topical formulations of magnesium may help “avoid gastrointestinal side effects of some magnesium supplements, such as bloating, gas, and loose bowel movements.”
Using magnesium oil on your skin may lead to a stinging or burning sensation for some people, so try it on a small patch of skin to see how you respond before going spray-crazy. Since the realm of magnesium oil spray and its efficacy is still uncharted territory, talk to your doctor or a registered dietitian about any other side effects that may occur from taking magnesium oil spray.
Perri O. Blumberg
Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen Dave Matthews Band in your hometown, and she’ll never turn down a bloody mary. Learn more at VeganWhenSober.com.
