Does Your Body Absorb Magnesium Through Skin? The Scientific Facts

November 21, 2025 •

4 min read

Over 70% of adults in some regions may have inadequate magnesium intake, leading to a rise in alternative supplementation methods. Transdermal, or topical, magnesium has become a popular method for many seeking to replenish their levels, but many still wonder: does your body absorb magnesium through skin? We dive into the science to see if the claims stack up against the evidence.

Quick Summary

The concept of absorbing magnesium through the skin is heavily marketed, promising benefits without the digestive side effects of oral supplements. Research is mixed; some small studies suggest minor absorption, particularly through hair follicles, but major scientific reviews conclude evidence is lacking for clinically significant increases in systemic magnesium. Effectiveness depends on formulation, concentration, and application method, with oral intake still being the most proven method for correcting deficiencies.

Key Points

Limited Systemic Absorption: Scientific evidence indicates that while some magnesium ions can penetrate the skin, the amount absorbed is likely too low to correct a systemic deficiency.
Local Effects Are More Likely: Transdermal magnesium is more effective for localized relief, such as soothing muscle cramps, soreness, or promoting relaxation.
Research Is Mixed and Developing: Some smaller studies suggest moderate increases in magnesium markers, while larger reviews are skeptical and call for more robust research.
Bypasses Digestive Issues: A major advantage of topical application is that it avoids the gastrointestinal side effects, like diarrhea, often associated with high doses of oral magnesium supplements.
Not a Replacement for Oral Intake: For treating an actual magnesium deficiency, diet and oral supplements are still considered the most reliable and proven methods.
Hair Follicles Facilitate Absorption: Research shows that hair follicles play a significant role in facilitating the permeation of magnesium ions through the skin's barrier.

Understanding the Transdermal Absorption Debate

Magnesium is a vital mineral involved in over 300 enzymatic reactions, crucial for muscle and nerve function, blood pressure regulation, and bone health. Given its importance, the potential for an alternative, non-oral delivery method is appealing, especially for individuals who experience gastrointestinal issues from oral supplements. The debate surrounding transdermal magnesium—the absorption of magnesium through the skin—stems from a mix of promising anecdotal reports, limited clinical research, and a strong market presence for products like magnesium oils, lotions, and bath salts.

How Can the Skin Absorb Magnesium?

Your skin, the body's largest organ, is a complex barrier, but it is not completely impermeable. The theory of transdermal absorption relies on the movement of magnesium ions ($Mg^{2+}$) from a high-concentration area on the skin's surface to a lower-concentration area in the body's tissues and bloodstream.

The Diffusion Process: When applied topically, products like magnesium chloride oil dissociate into ions in the skin's moisture. These tiny ions can potentially travel through the skin's layers, a process called diffusion.
Role of Hair Follicles: Studies using multiphoton microscopy have shown that magnesium ions can permeate the outermost layer of the skin (stratum corneum), with penetration significantly enhanced by hair follicles. These follicles, though a small percentage of the skin's surface, provide a more permeable pathway for mineral absorption.

Reviewing the Evidence: What Do Studies Show?

Research on the efficacy of transdermal magnesium is still emerging and often conflicts with marketing claims. While some smaller pilot studies show potential, larger-scale evidence is largely inconclusive.

Positive Findings (Pilot Studies): A 2017 pilot study involving a magnesium cream demonstrated a statistically significant increase in serum magnesium levels within a subgroup of non-athletes after two weeks of use. A different study over 12 weeks found that participants using a magnesium chloride solution showed a 59.5% increase in cellular magnesium levels, measured via hair analysis. A feasibility study on fibromyalgia patients also noted significant improvements in symptoms after four weeks of using magnesium chloride oil topically.
Skepticism and Counterarguments (Reviews): Conversely, a comprehensive 2017 review published in Nutrients concluded that the propagation of transdermal magnesium is "scientifically unsupported" and more myth than reality. This review highlighted that magnesium ions, when hydrated, are large and face significant resistance in penetrating the skin's biological membranes, suggesting that absorption, if it occurs, is minimal and not clinically relevant for correcting systemic deficiency. The review emphasized that robust evidence for systemic absorption is still lacking.

Magnesium Products and Their Application

There is a wide array of topical magnesium products available, each with varying concentrations and application methods.

Magnesium Oils/Sprays: These are typically concentrated solutions of magnesium chloride and water that feel oily. They are sprayed directly onto the skin, often massaged into areas like the feet or limbs.
Magnesium Lotions/Creams: These combine magnesium chloride with moisturizers like shea and cocoa butter. They are generally gentler on the skin than sprays and are a popular option for individuals with sensitive skin.
Magnesium Flakes/Bath Salts: Composed of either magnesium chloride or magnesium sulfate (Epsom salts), these are dissolved in bath or foot soak water. Proponents suggest soaking for at least 20 minutes to allow for absorption.

Comparison: Oral vs. Transdermal Magnesium

To determine the best approach, it is helpful to compare the two primary methods of supplementation.


Feature	Oral Magnesium	Transdermal Magnesium
Absorption Pathway	Via the gastrointestinal tract, regulated by the digestive system.	Via the skin, potentially entering the bloodstream and lymphatic system.
Systemic Efficacy	Proven effective through extensive studies for treating and preventing magnesium deficiency.	Evidence is inconsistent and limited. Clinical relevance for systemic deficiency is debated.
Side Effects	Can cause gastrointestinal distress, such as diarrhea, especially at high doses.	Can cause skin irritation, tingling, or itching, particularly with high concentrations or on sensitive skin.
Bypasses Digestion?	No.	Yes, which avoids digestive issues associated with oral intake.
Primary Purpose	To increase systemic magnesium levels to correct deficiencies.	Often used for localized relief of muscle aches, cramps, and skin conditions.

The Verdict: Can Your Body Absorb Magnesium Through Skin?

The evidence suggests that your body can absorb magnesium through the skin, but the degree and clinical significance of this absorption are highly debated and likely limited. Topical application seems most effective for providing localized relief from issues like muscle cramps or soreness, with some small studies indicating a modest increase in cellular levels. However, it is not a reliable method for correcting a systemic magnesium deficiency compared to proven oral supplementation. For those seeking to address a diagnosed deficiency, dietary sources and oral supplements remain the most effective and evidence-based choice. Topical products are best viewed as a complementary therapy for localized benefits rather than a replacement for oral intake.

Conclusion

While the market for transdermal magnesium products is thriving, and many users report benefits for relaxation and muscle soreness, the scientific community holds a more cautious stance regarding its efficacy for systemic absorption. Preliminary research suggests some level of absorption, but experts question its clinical relevance for addressing widespread deficiency. The ultimate takeaway is that topical magnesium can be a beneficial addition to a wellness routine for targeted relief and relaxation, but it should not be relied upon as the primary method for boosting your body's overall magnesium status. For serious deficiency concerns, a healthcare professional should always be consulted.

Frequently Asked Questions

Studies suggest that magnesium chloride oil allows for measurable absorption through the skin, often aided by massage and potentially enhanced by the presence of hair follicles. However, significant systemic absorption remains unproven.

Using magnesium-rich bath salts, like Epsom salts (magnesium sulfate) or magnesium chloride flakes, may offer localized benefits like muscle relaxation and improved skin barrier function. However, relying on them to fulfill your body's entire magnesium requirement for systemic health is not recommended based on current evidence.

Even with limited systemic absorption, topical magnesium can provide localized therapeutic effects. It is commonly used to alleviate muscle cramps, reduce soreness after exercise, promote relaxation, and soothe certain inflammatory skin conditions like psoriasis.

This sensation can occur for several reasons, including low cellular magnesium levels, the rapid absorption of magnesium molecules, using a high concentration on broken skin, or simply due to skin sensitivity. It often subsides with continued use.

Topical magnesium, such as a lotion or spray, can promote relaxation and ease muscle tension, which may indirectly contribute to better sleep quality. However, the direct impact on sleep from transdermal absorption is not as strongly supported as the effects of oral supplements.

Yes, especially if you have an existing health condition, are pregnant, or are considering it to treat a diagnosed deficiency. For most people, topical magnesium is generally safe, but a healthcare provider can offer personalized advice and ensure it doesn't conflict with other treatments.

For addressing a diagnosed magnesium deficiency, oral supplements are considered more effective and reliable, supported by a broader base of research. Topical methods are not a replacement for oral intake when correcting a systemic deficiency.