Magnesium supplements are making waves right now. But, if you’re not keen on popping a pill to up your mineral levels, there’s a new option to consider: magnesium oil.
There are tons of potential health perks of magnesium, according to Sanjay Bhojraj, M.D.. Think muscle relaxation, constipation relief, and better absorption of other nutrients like potassium and calcium. With #magnesium boasting almost 800,000 posts on Instagram, there’s no denying its popularity. But what about magnesium oil? Can it compete?
“Magnesium oil, often in spray form, has surged in fame through social media and marketing,” says Kelsey Costa, R.D.N.. Here’s what you need to know about magnesium oil and its possible benefits.
“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,” Costa explains. It’s important to note that magnesium oil is not meant for consumption.
Despite its popularity on social media, there’s still no definitive scientific verdict on whether magnesium oil has proven health benefits.
“Magnesium oil, often marketed as a transdermal supplement, is praised for its supposed superior effectiveness compared to oral forms,” says Costa. However, this claim lacks substantial scientific evidence. In fact, a 2017 study in Nutrients found that oral magnesium supplements were more effective than transdermal supplements. Basically, the idea that transdermal magnesium outperforms its oral counterparts is more about marketing than science.
That being said, Costa highlights a few small studies that show some potential benefits. For instance, a 2015 study in the Journal of Integrative Medicine found that applying magnesium oil to the arms and legs of fibromyalgia patients helped relieve symptoms like pain.
However, for now, oral magnesium supplements are the top choice if a healthcare professional recommends magnesium supplementation. “Numerous research studies emphasize the health benefits of orally ingested magnesium from food and supplements,” Costa shares.
Given the current lack of scientific evidence supporting magnesium oil use, there are no specific guidelines from accredited organizations on how often to use it or how much to apply. Some magnesium sprays suggest applying 15-20 sprays twice a day for best results, while others simply say to apply liberally. However, it’s essential not to overdo it. The National Institutes of Health state that adults shouldn’t exceed 350 mg per day of magnesium in dietary supplements and medications. Always consult your doctor for safe application. Massage it directly into dry skin.
