What is cloruro de magnesio good for? Your Ultimate Guide

January 9, 2026 •

4 min read

Over 50% of the population may not be getting enough magnesium through their diet, and cloruro de magnesio, or magnesium chloride, is a highly absorbable form used to combat this deficiency. Magnesium is a vital mineral that facilitates hundreds of biochemical reactions in the human body, impacting everything from nerve function to bone formation.

Quick Summary

Cloruro de magnesio offers benefits for muscle function, bone density, heart health, and relaxation due to its high bioavailability and easy absorption through oral or topical application.

Key Points

High Bioavailability: Cloruro de magnesio is highly soluble and easily absorbed by the body, making it an efficient supplement for addressing magnesium deficiency.
Muscle Relaxation: This form of magnesium is highly effective in relieving and preventing muscle cramps and spasms by promoting muscle relaxation.
Bone Density Support: Magnesium is essential for healthy bone structure and plays a key role in promoting bone density and supporting joint health.
Cardiovascular Health: Cloruro de magnesio helps regulate blood pressure, maintain a stable heart rhythm, and manage cholesterol levels.
Laxative Effect: Due to its high absorption of water in the intestines, magnesium chloride acts as a strong laxative, making it beneficial for treating constipation.
Stress and Sleep Aid: By calming the nervous system and regulating stress hormones, it helps reduce anxiety and promotes better sleep quality.

Magnesium is an essential mineral vital to a multitude of bodily functions, yet its deficiency is common worldwide. Cloruro de magnesio (magnesium chloride) is a popular and effective supplement due to its high solubility and bioavailability. It is naturally sourced from seawater and brine, making it a reliable way to replenish magnesium stores in the body. This guide delves into the specific uses and health benefits of magnesium chloride.

Supporting Muscle and Nerve Function

Magnesium plays a critical role in neuromuscular function by regulating the flow of calcium into muscle cells. This mechanism is crucial for proper muscle contraction and relaxation. When magnesium levels are low, muscles can become tense or contract uncontrollably, leading to painful cramps and spasms.

Relieves muscle cramps: Many individuals experience painful muscle cramps, particularly in the legs at night, which can be a sign of magnesium deficiency. Regular supplementation with magnesium chloride can help prevent and treat these cramps by aiding muscle relaxation.
Aids exercise recovery: Athletes often use magnesium to reduce muscle soreness and fatigue after intense physical activity. It helps move sugar into muscles and removes lactic acid, which can contribute to pain and exhaustion. Topical applications, like magnesium oil or bath flakes, are especially popular for targeting sore muscles directly.
Calms the nervous system: Magnesium is known as the "relaxation mineral" for its ability to calm the nervous system and regulate neurotransmitters like GABA. This helps reduce nerve excitability and promote overall relaxation.

Promoting Bone Health

Approximately 60% of the body's magnesium is stored in the bones, where it plays a key role in their formation and maintenance. Magnesium is essential for the proper absorption and utilization of calcium, helping to strengthen bones and prevent brittleness.

Enhances bone density: Research suggests that maintaining adequate magnesium intake can help increase bone mineral density, particularly in postmenopausal and elderly women who are at higher risk for osteoporosis.
Supports bone formation: A study published in PMC demonstrated that magnesium chloride promotes osteogenesis (bone formation) by enhancing the proliferation and differentiation of mesenchymal stem cells.
Aids joint mobility: By supporting the formation of collagen and improving bone health, magnesium chloride also contributes to better joint function and mobility.

Cardiovascular Benefits

Magnesium is a cornerstone of cardiovascular health, involved in regulating blood pressure, maintaining a steady heartbeat, and managing cholesterol levels.

Regulates blood pressure: Magnesium helps relax blood vessels, which in turn helps to lower and regulate blood pressure. Studies have shown that oral supplementation with magnesium chloride can help reduce blood pressure in adults with magnesium deficiency.
Supports heart rhythm: Low magnesium levels have been linked to heart rhythm disorders (arrhythmias). Magnesium supplementation can help correct abnormal heart rhythms by balancing the electrical signals in the heart.
Regulates cholesterol: Some studies indicate that magnesium chloride can help improve lipid profiles by reducing triglycerides and increasing "good" HDL cholesterol.

Aiding Digestion and Relieving Constipation

Magnesium chloride is well-known for its role in digestive health, particularly for its osmotic properties.

Promotes regular bowel movements: By drawing water into the intestines, magnesium chloride softens the stool and stimulates bowel movements, making it an effective solution for occasional constipation. This effect is why it is considered one of the more potent laxative forms of magnesium.
Relaxes intestinal muscles: Magnesium helps relax the smooth muscles of the intestinal walls, which can alleviate cramping and discomfort, ensuring smoother digestion.

Cloruro de Magnesio vs. Otros Suplementos de Magnesio

When choosing a magnesium supplement, it's important to understand the differences between the various forms. The following table compares magnesium chloride with other common options.


Feature	Cloruro de Magnesio (Magnesium Chloride)	Magnesium Citrate	Magnesium Oxide	Magnesium Sulfate (Epsom Salt)
Bioavailability	High; easily absorbed orally and transdermally.	High; easily absorbed orally, known for its laxative effect.	Poor; poorly absorbed by the digestive tract.	Poor through skin; primarily used for constipation orally.
Primary Use	General supplementation, topical application for muscles/skin, occasional constipation.	Replenishing magnesium, treating constipation.	Antacid, short-term constipation relief.	Bath soaks for muscle aches, occasional oral laxative.
Side Effects	Laxative effect with high oral doses, can cause digestive upset.	Strong laxative effect, can cause stomach upset.	Laxative effect, can cause digestive upset due to poor absorption.	Oral use can be unpleasant and requires caution with dosage.
Key Benefit	Versatile, highly absorbable form for overall wellness.	Effective for constipation and quick replenishment.	Targeted for digestive issues like heartburn.	Primarily for topical relief of muscle soreness.

Promoting Relaxation and Sleep

Magnesium's calming effects on the nervous system can be a powerful tool for improving sleep quality and reducing stress.

Reduces stress and anxiety: By regulating stress hormones and calming nerve receptors, magnesium chloride can help manage stress and anxiety. This is particularly beneficial for individuals with stress-related digestive or muscular issues.
Improves sleep quality: Magnesium helps the body and mind relax, which can lead to better, more restful sleep. Many people find taking magnesium supplements or using topical magnesium products before bed helps them wind down.

Conclusion: An Essential Mineral for Overall Wellness

Cloruro de magnesio is a highly bioavailable and versatile form of magnesium that supports numerous physiological processes. From strengthening bones and regulating heart function to soothing sore muscles and promoting relaxation, its benefits are extensive. While a balanced diet rich in magnesium is always the best approach, supplementation with magnesium chloride can be an effective way to address deficiencies and support overall health. As with any supplement, it is wise to consult a healthcare professional to determine the right dosage for your needs, especially if you have existing health conditions like kidney issues.

For additional information on the role of magnesium in health, consult the National Institutes of Health Fact Sheet on Magnesium.

Frequently Asked Questions

Cloruro de magnesio (magnesium chloride) is generally more bioavailable than Epsom salt (magnesium sulfate), meaning the body absorbs and retains it more effectively for internal health benefits. While Epsom salt is popular for bath soaks to relieve temporary muscle soreness, magnesium chloride is considered more effective for overall supplementation.

Yes, magnesium chloride is highly effective for transdermal (through-the-skin) absorption. It is often used in topical products like bath flakes, oils, and lotions for fast, hassle-free supplementation and to target muscle tension directly.

Common uses include replenishing magnesium levels, relieving muscle cramps and pain, supporting cardiovascular and bone health, and acting as a strong laxative for constipation relief.

For most healthy adults, daily magnesium supplementation is safe when taken at the recommended dosages. However, those with kidney problems should exercise caution, as they may have difficulty eliminating excess magnesium. It is always best to consult a healthcare provider.

Yes, magnesium has a calming effect on the nervous system by regulating stress hormones and activating receptors that promote relaxation and sleep. Many people use it to reduce symptoms of anxiety and improve the quality of their sleep.

Magnesium chloride can be taken orally as a tablet, capsule, or powder dissolved in water. It can also be absorbed topically through the skin using magnesium oil, lotions, or bath flakes. The best method depends on your health goals and tolerance.

Signs of a magnesium deficiency can include muscle cramps and weakness, fatigue, irregular heartbeat, anxiety, and sleep disturbances. A balanced diet and supplementation can help address these issues.