Magnesium is an essential dietary mineral critical to numerous bodily functions, including muscle and nerve function, blood sugar control and blood pressure regulation.

Despite its importance, magnesium deficiency is relatively common, affecting one in two Americans, according to the Journal of the American Osteopathic Association, because of poor dietary decisions that favour heavily-processed products over whole, natural foods. Similar deficiency problems are likely in the UK and other nations with rising obesity rates and a prevalence of ultra-processed and convenience foods.

To combat dietary deficiencies many people are turning to magnesium supplements, with magnesium gummies and magnesium spray two of the most popular ways to increase daily intake. And now magnesium oil has emerged as another quick, easy and effective way to increase levels through skin absorption, which is especially beneficial for people who have difficult absorbing the mineral orally.

Here’s everything you need to know about magnesium oil to make the right decision for your health and performance goals.

What is magnesium oil?

Magnesium oil is a topical solution made by mixing magnesium chloride flakes with water, creating a concentrated liquid that can be sprayed or rubbed directly onto the skin. Despite its name, magnesium oil is not an oil but has a slightly oily texture due to the high concentration of magnesium chloride. This form of magnesium supplementation allows for direct absorption through the skin, bypassing the digestive system and potentially offering quicker and more efficient delivery to the cells.

Why do I need magnesium?

Magnesium is crucial for many bodily functions, including muscle contraction and relaxation, protein synthesis, and energy production. It is also vital for maintaining normal nerve function and regulating blood glucose levels. Adequate magnesium levels are linked to improved cardiovascular health, better sleep quality and enhanced mood. Deficiency in magnesium can lead to a range of health issues, including muscle cramps, fatigue, and cardiovascular problems, and sufficient magnesium intake is essential for overall well-being and helps prevent chronic diseases like hypertension and type-2 diabetes, according to the National Institutes of Health.

How does magnesium oil work?

It works by delivering magnesium directly through the skin. When applied topically, magnesium chloride is absorbed into the epidermis and then transported into the bloodstream. This transdermal method is particularly beneficial for individuals who have digestive issues that affect nutrient absorption or those who require a quick increase in magnesium levels. The direct absorption through the skin allows for targeted relief of muscle tension and cramps, making it a popular choice among athletes and those with active lifestyles.

How do I use magnesium oil?

Simply spray or rub the oil onto clean, dry skin and massage it in until fully absorbed. It’s commonly applied to areas with high muscle activity or where cramps and tension are frequent, such as the legs, back and shoulders. For optimal results, use this type of oil daily or as directed by a healthcare professional. Some users may experience a slight tingling sensation upon application, which usually subsides after a few minutes. If you have sensitive skin, consider diluting the oil with a little water to reduce any potential irritation.

Do I need magnesium oil?

It depends on your individual health needs and dietary intake. If you struggle with muscle cramps, restless legs syndrome or chronic fatigue, oil use could provide relief by increasing your magnesium levels more efficiently than oral supplements. It’s particularly useful for athletes or individuals with high physical activity levels who need to support muscle recovery. However, it’s always best to consult with a healthcare provider to determine if a product or supplement is right for you and to ensure you’re meeting your nutritional needs adequately.

Are there risks to using magnesium oil?

This type of oil is generally safe for most people when used as directed. However, some individuals may experience mild skin irritation, such as redness or itching, especially if they have sensitive skin. It’s advisable to do a patch test before using the oil extensively. Excessive use of magnesium oil could potentially lead to hypermagnesemia, a condition characterised by elevated magnesium levels in the blood, which can cause symptoms such as nausea, dizziness and muscle weakness. Always follow the recommended dosage and consult a healthcare professional if you have any concerns.

Are the health claims of magnesium oil supported by evidence?

There is some scientific evidence supporting the efficacy of oil for increasing magnesium levels and alleviating symptoms related to magnesium deficiency. A study published in the Journal of Integrative Medicine found that transdermal magnesium application significantly increased serum magnesium levels in participants. However, more research is needed to fully understand the benefits and optimal usage of magnesium oil compared to oral supplements. While anecdotal evidence is strong, it’s essential to rely on scientific research and consult healthcare professionals for personalised advice.

Where can I buy magnesium oil?

You can purchase it from health food shops, pharmacies, and major retailers such as Amazon, Boots and Holland & Barrett. Additionally, many specialty wellness stores offer high-quality oils and sprays that may contain added ingredients for enhanced benefits, such as essential oils. Always choose for reputable brands that provide clear information about the concentration of magnesium and ensure the product is free from harmful additives.