Which magnesium is best for plantar fasciitis? Understanding your options

October 25, 2025 •

4 min read

Studies have shown that many individuals suffering from plantar fasciitis may have an underlying magnesium deficiency, which can compromise the body's ability to regulate muscle and nerve function. Incorporating the right form of magnesium is a key component of a holistic approach to managing the pain and inflammation associated with this common condition.

Quick Summary

Different forms of magnesium, both oral and topical, can help manage plantar fasciitis symptoms by reducing inflammation and relaxing tense muscles. Bioavailable options like magnesium glycinate and topical preparations like magnesium chloride are highly recommended, offering targeted relief and systemic support.

Key Points

Oral magnesium glycinate is a top choice: It offers high bioavailability and a low risk of digestive upset, making it ideal for systemic, long-term relief from inflammation and muscle tension.
Topical magnesium works for targeted relief: Sprays and creams containing magnesium chloride can be applied directly to the foot for localized pain reduction and muscle relaxation, bypassing the digestive system entirely.
Magnesium flakes/Epsom salts are great for foot soaks: Using magnesium in a foot bath can provide a soothing, anti-inflammatory effect for tired and painful feet.
Combining oral and topical forms is a powerful strategy: For comprehensive support, some individuals benefit from taking a well-absorbed oral supplement while also using a topical application for targeted relief.
Consult a healthcare provider before starting a new supplement: This is especially important if you have kidney issues or take other medications, as magnesium can have interactions.
A magnesium-rich diet is fundamental: Complementing supplements with foods high in magnesium, like leafy greens, nuts, and seeds, can help maintain adequate mineral levels.

Plantar fasciitis is a painful condition characterized by inflammation of the plantar fascia, the thick band of tissue running along the bottom of your foot. Magnesium, an essential mineral, plays a vital role in over 300 enzymatic reactions in the body, including muscle relaxation, nerve function, and inflammation reduction. Supplementing with magnesium can be a beneficial part of a recovery plan, especially since many people are deficient in this critical mineral. However, not all magnesium is created equal. The effectiveness and absorption can vary significantly depending on the form, which is why choosing the right one is crucial.

How Magnesium Helps Plantar Fasciitis

Magnesium's role in alleviating plantar fasciitis symptoms stems from its functions as a natural muscle relaxant and its anti-inflammatory properties.

Muscle Relaxation: Tight calf muscles and surrounding foot muscles can place extra strain on the plantar fascia. Magnesium helps regulate muscle and nerve function, promoting muscle relaxation and easing tension in the affected areas.
Reduced Inflammation: Systemic inflammation is often a component of chronic pain conditions like plantar fasciitis. Magnesium has potent anti-inflammatory properties that can help decrease swelling and soreness in the foot.
Calcium Balance: Magnesium works in conjunction with calcium for proper muscle contraction and relaxation. A deficiency can lead to an imbalance, potentially causing muscle cramps and contributing to conditions like heel spurs.

Which magnesium is best for plantar fasciitis?

When choosing a magnesium supplement for plantar fasciitis, consider whether you prefer a systemic, oral approach or a targeted, topical application. Both offer distinct advantages.

Oral Magnesium Supplements

Magnesium Glycinate: This is widely considered one of the best oral options for pain and inflammation due to its high bioavailability and gentle effect on the stomach. It is less likely to cause the laxative effects associated with other forms, making it suitable for long-term use. The glycine component also has calming properties, which can help with relaxation and sleep.
Magnesium Malate: This form is bonded with malic acid, which plays a key role in cellular energy production. It is well-absorbed and may help reduce muscle pain and fatigue, potentially benefiting active individuals or those with concurrent conditions like fibromyalgia.
Magnesium Citrate: Known for its decent absorption, this is a readily available and often more affordable option. However, it is also known for its laxative effect, which can be an issue for some people, especially at higher doses. It may not be the best choice if you are seeking targeted muscle relaxation without digestive side effects.
Magnesium Taurate: Combining magnesium with the amino acid taurine, this form is beneficial for cardiovascular and nerve health. It has excellent absorption and can help reduce anxiety and promote calmness, supporting the body's overall healing process.

Topical Magnesium Applications

Magnesium Oil/Spray: Comprised of magnesium chloride, this is applied directly to the skin for targeted absorption. It bypasses the digestive system, avoiding potential stomach upset, and can deliver magnesium directly to the inflamed plantar fascia and surrounding muscles. Many users report rapid, localized pain relief.
Magnesium Flakes/Epsom Salts: These are used for foot soaks and are a form of magnesium sulfate. A warm foot bath with Epsom salts can help reduce inflammation and soothe sore muscles, offering a relaxing experience. Magnesium chloride flakes are also a popular choice for soaks due to their high solubility and absorption.
Magnesium Cream/Lotion: Like the sprays, magnesium creams allow for targeted, transdermal application with the added benefit of a moisturizing base. Massaging the cream into the heel and arch can help break down tension and promote circulation.

Comparison of Magnesium Forms for Plantar Fasciitis


Feature	Oral Magnesium Glycinate	Oral Magnesium Malate	Topical Magnesium (Oil/Flakes)
Best For	Systemic muscle relaxation, reduced GI issues, sleep support	Systemic energy support, chronic pain, muscle function	Targeted, localized relief, avoidance of GI side effects
Absorption	Very high bioavailability	Good bioavailability	High, direct through skin
Key Benefit	Calming effect on nerves and muscles	Boosts energy and reduces fatigue	Direct anti-inflammatory action on the foot
Side Effects	Generally minimal, gentle on stomach	Low risk of digestive issues	Possible skin irritation for some
Application	Capsule, powder, or tablet taken daily	Capsule or tablet taken daily	Sprayed or massaged onto feet; used in foot baths

Dietary Sources of Magnesium

While supplements can be effective, increasing your dietary intake of magnesium is also a valuable strategy. Magnesium-rich foods include:

Dark leafy greens: Spinach, Swiss chard
Nuts and seeds: Almonds, pumpkin seeds, sunflower seeds
Legumes: Black beans, lentils, edamame
Whole grains: Brown rice, oats
Other foods: Dark chocolate, avocados, bananas

Important Considerations

Before starting any new supplement, it is crucial to consult with a healthcare provider, especially if you have pre-existing kidney problems or take other medications. A professional can help determine the appropriate dosage and form for your individual needs. While magnesium can be a powerful tool for managing plantar fasciitis, it should be used as part of a comprehensive treatment plan that includes supportive footwear, stretching, and physical therapy.

Conclusion

For those seeking relief from plantar fasciitis, magnesium offers a natural and effective remedy for reducing inflammation and muscle tension. The best choice depends on your preference: oral magnesium glycinate is an excellent, well-absorbed option for systemic benefits, while topical magnesium chloride (oils or flakes) provides fast, targeted relief for the foot itself. By combining supplementation with a balanced diet rich in magnesium and other supportive therapies, you can address the root causes of your foot pain and accelerate your recovery. For more information on the broader physiological roles of magnesium, a resource like the National Institutes of Health can be a valuable guide.

Frequently Asked Questions

Magnesium helps with plantar fasciitis by acting as a natural muscle relaxant and reducing inflammation, which eases tension in the muscles surrounding the foot and decreases overall pain and swelling.

Magnesium glycinate is considered one of the best-absorbed forms of oral magnesium, with high bioavailability and minimal gastrointestinal side effects compared to other types.

Yes, magnesium oil or spray is an effective topical option for plantar fasciitis. When applied directly to the heel and arch, it allows for targeted absorption that can help relax tight muscles and reduce localized inflammation.

Epsom salts are magnesium sulfate, primarily used for soothing foot soaks. While they can provide topical relief for sore muscles, forms like magnesium glycinate are generally more bioavailable for systemic absorption when taken orally.

Some oral forms of magnesium, such as magnesium citrate, can cause digestive issues like diarrhea, especially at higher doses. Magnesium glycinate is generally gentler on the stomach.

The timeframe for relief can vary by individual and the form of magnesium used. Topical applications may provide faster, more localized relief, while oral supplementation may take longer to build up in the system and provide systemic benefits.

Yes, many people use a combination of oral and topical magnesium to maximize benefits, ensuring both systemic and targeted relief. However, it's always best to discuss this strategy with a healthcare provider first.