Is magnesium spray a good source of magnesium? Here's what the science says

January 1, 2026 •

4 min read

An analysis of data from the National Health and Nutrition Examination Survey found that nearly half of Americans consume less than the recommended amount of magnesium from food. But is magnesium spray a good source of magnesium to address potential deficiencies? The effectiveness of topical magnesium is a subject of ongoing debate, contrasting traditional oral supplements with modern, transdermal claims.

Quick Summary

Despite popular claims, scientific evidence for magnesium spray significantly boosting systemic magnesium levels is limited, while its potential for localized relief is noted. This article explores the science of topical absorption and compares it to more proven oral methods, helping you make an informed decision.

Key Points

Limited Systemic Evidence: The scientific evidence supporting magnesium spray as an effective way to increase overall, systemic magnesium levels is limited and debated.
Targeted Relief Potential: Magnesium spray may be useful for localized, topical applications, such as relieving muscle cramps and soreness in a specific area.
Avoids Digestive Issues: A major advantage of magnesium spray is that it bypasses the gastrointestinal tract, avoiding the laxative effects common with some oral supplements.
Potential Skin Irritation: Common side effects include a tingling sensation or irritation on the skin, especially for first-time users or those with sensitive skin.
Not a Cure for Deficiency: Do not rely on magnesium spray to treat a confirmed systemic magnesium deficiency; more robustly absorbed oral supplements or dietary changes are recommended.
Consult a Professional: Always consult a healthcare provider for definitive advice on your magnesium status, especially if you have an underlying health condition or are relying on supplements.

The Importance of Magnesium

Magnesium is a vital mineral involved in over 300 biochemical reactions within the human body. These processes include protein synthesis, blood glucose control, blood pressure regulation, and nerve and muscle function. The majority of the body's magnesium is stored in bones and soft tissues, with less than 1% found in the bloodstream. Most people can obtain sufficient magnesium from a balanced diet rich in leafy greens, nuts, seeds, and whole grains. However, certain health conditions, alcohol abuse, or poor dietary habits can lead to low magnesium levels.

The Theory Behind Transdermal Absorption

Magnesium spray, often marketed as "magnesium oil" due to its texture, is a concentrated solution of magnesium chloride and water applied directly to the skin. Proponents of topical application suggest that the mineral can bypass the digestive system and absorb directly into the bloodstream through the dermis, especially via hair follicles. This method is appealing to individuals who experience gastrointestinal side effects like diarrhea from oral magnesium supplements.

Reported Benefits of Magnesium Sprays

Anecdotal evidence and some product marketing attribute several benefits to magnesium sprays:

Muscle Relaxation: It is a common remedy for soothing muscle cramps, tension, and post-workout soreness.
Improved Sleep: Applying the spray before bed is often suggested to promote relaxation and aid sleep.
Headache and Migraine Relief: Some users report relief by applying the spray to the temples and neck.
Reduced Stress: Magnesium is known for its calming properties, and topical application is believed to help calm the nervous system.

Scientific Scrutiny: Myth or Reality?

Despite the anecdotal enthusiasm, the scientific community holds a more skeptical view regarding the systemic effectiveness of magnesium spray. A 2017 review published in Nutrients described the widespread promotion of transdermal magnesium as "myth rather than reality" due to the lack of robust scientific evidence. More recently, articles in outlets like Mayo Clinic Press and Everyday Health have also highlighted the inefficiency of topical absorption for raising overall magnesium levels, noting that most studies on the topic are small or lack scientific rigor.

What the Research Suggests

Several smaller studies, some sponsored by product manufacturers, have shown mixed results, often with significant limitations:

Some research, including a study from the University of Cardiff, has shown that magnesium ions can penetrate the top layer of skin, particularly via hair follicles, and that absorption is time and concentration-dependent.
An older 12-week study by Watkins and Josling, cited by a topical magnesium brand, suggested increased cellular magnesium levels via hair analysis after regular spray application and foot soaks. However, hair analysis is not always considered a reliable indicator of total body magnesium status.
A 2017 pilot study using magnesium cream reported a clinically relevant increase in serum magnesium but cautioned that statistical significance was only found in a subgroup of non-athletes and called for larger, more rigorous studies.

In contrast, oral magnesium supplementation has well-documented absorption mechanisms, although bioavailability varies depending on the specific form (e.g., citrate absorbs better than oxide).

Magnesium Spray vs. Oral Supplements: A Comparison


Feature	Magnesium Spray (Topical)	Oral Supplements (Pills/Powders)
Systemic Absorption	Evidence is limited and debated; not proven to raise overall blood levels effectively.	Well-established and proven to increase systemic magnesium levels.
Primary Benefit	Targeted, localized relief for muscles and skin.	Systemic support for overall body function, including nerve, muscle, and bone health.
Side Effects	Skin tingling, itching, redness, or irritation, especially on sensitive or broken skin.	Potential gastrointestinal issues like diarrhea or stomach upset, particularly with high doses or certain forms (e.g., citrate).
Convenience	Easy to apply directly to the skin for fast, localized application.	Straightforward and controlled dosing via pills or powder, though requires consumption.
Gut Bypass	Completely bypasses the digestive system, avoiding gastric upset.	Processed through the digestive system; can cause issues for those with sensitive guts.

Who Should Use a Magnesium Spray?

Given the current state of research, magnesium spray is most appropriate for specific use cases rather than as a primary treatment for deficiency. It can be a beneficial topical agent for localized muscle cramps and soreness, offering a potentially relaxing effect where applied. It is also a viable option for individuals who cannot tolerate oral supplements due to digestive issues and are seeking a gentle, complementary method. However, those concerned about a systemic deficiency should rely on diet and clinically proven oral supplements recommended by a healthcare provider.

Possible Side Effects and Precautions

While generally safe, magnesium spray can cause side effects. The most common is a temporary tingling, stinging, or itching sensation on the skin, which may decrease with continued use. Diluting the spray or applying it to moisturized skin can help reduce irritation. Avoid using it on broken or freshly shaved skin. Those with kidney disease or impaired kidney function should consult a doctor before using any magnesium supplement, as they have a higher risk of magnesium toxicity from excess buildup.

Conclusion: A Complementary, Not Primary, Source

Ultimately, whether magnesium spray is a "good source" of magnesium depends on your goals. For targeted relief of muscle soreness or localized relaxation, it can be a useful and side-effect-free alternative to oral options. However, for addressing a systemic magnesium deficiency and ensuring overall adequate intake, the scientific evidence still heavily favors dietary sources and traditional oral supplementation. Instead of viewing magnesium spray as a replacement for proven methods, it is best seen as a complementary tool in your wellness routine. For definitive advice on your magnesium levels, consult a healthcare professional. You can find more authoritative information on magnesium from the NIH Fact Sheet on Magnesium.

Frequently Asked Questions

Yes, some studies show that magnesium ions can penetrate the skin, particularly through hair follicles. However, the extent of this absorption and whether it is sufficient to significantly raise overall systemic magnesium levels is still scientifically debated.

There is no robust evidence proving that magnesium spray is superior for overall absorption than oral supplements. While topical application bypasses the gut, most research indicates that oral forms are more effective for increasing systemic magnesium levels.

The stinging or tingling sensation is a common side effect often attributed to low cellular magnesium levels or applying the concentrated solution to sensitive or broken skin. This reaction typically lessens with regular use as your body adjusts.

Many users find magnesium spray effective for localized muscle cramps and soreness. Its potential lies in providing targeted relief directly to the affected area rather than relying on systemic absorption.

For general wellness and relaxation, areas like the feet, legs, or torso are common application sites. For targeted relief of muscle soreness, apply the spray directly to the affected muscles.

Some anecdotal reports suggest that applying magnesium spray before bed can promote relaxation and aid sleep. While magnesium is important for neurological function, robust evidence proving topical application is effective for sleep improvement is lacking.

To potentially increase topical absorption, apply the spray after a warm shower when pores are open. Some research also suggests massaging the area for a short period may help accelerate the process.