Why is Magnesium Chloride Better for Absorption and Overall Wellness?

With up to 75% of Americans failing to meet their daily magnesium intake, many turn to supplements, but not all forms are created equal. The solubility and bioavailability of different magnesium compounds vary significantly, and magnesium chloride stands out for its superior efficacy.

Quick Summary

Magnesium chloride offers superior bioavailability for oral and topical use, supporting enhanced muscle recovery, stress relief, and overall wellness more effectively than many other common forms.

Key Points

• Superior Bioavailability: Magnesium chloride is highly soluble, leading to superior absorption and utilization by the body compared to less effective forms like magnesium oxide.

• Versatile Absorption: It can be taken orally or absorbed transdermally through the skin, which is ideal for those with digestive sensitivities and for targeted relief.

• Effective for Muscle Recovery: The mineral is crucial for muscle relaxation, and supplementing with magnesium chloride can help reduce post-exercise cramps and soreness.

• Promotes Relaxation and Sleep: It helps regulate neurotransmitters and hormones that contribute to relaxation and guide healthy sleep-wake cycles.

• Gentle on the Skin: Unlike magnesium sulfate (Epsom salt), magnesium chloride is often gentler on the skin and may even improve hydration, making it a better choice for sensitive skin.

• Better Long-Term Solution: Due to its efficient absorption and minimal GI side effects in comparison to forms like citrate, magnesium chloride is better suited for consistent, long-term use to address deficiencies.

Understanding Magnesium Bioavailability

Bioavailability refers to the proportion of a nutrient that is absorbed from the diet and used for normal bodily functions. When it comes to mineral supplements like magnesium, bioavailability is key. It directly impacts how effectively your body can raise and maintain its magnesium levels. Magnesium chloride, a compound of magnesium and chloride ions, is known for its high solubility and effective absorption compared to other, less soluble forms like magnesium oxide. This means that more of the elemental magnesium in a chloride supplement is absorbed by your intestines and made available to your body's cells. In contrast, a less bioavailable form may offer a high dose, but a smaller percentage is actually utilized, making it less efficient for addressing a deficiency.

Oral vs. Topical Absorption

Magnesium chloride's versatility extends to its method of absorption. It can be taken orally in liquid or tablet form or absorbed transdermally through the skin using sprays, lotions, or bath flakes. Oral supplements must pass through the digestive system, where absorption can be influenced by factors such as digestive health and other nutrients present. Magnesium chloride's good solubility ensures it is well-absorbed in the gut.

Transdermal application, however, provides a unique advantage by bypassing the digestive tract entirely. Studies and anecdotal evidence suggest that absorbing magnesium through the skin is an effective way to replenish levels, especially for those with sensitive stomachs or digestive issues. This targeted delivery can provide quick relief for localized muscle tension and promote systemic relaxation.

Magnesium Chloride vs. Other Forms

When evaluating which magnesium is better, a comparison with other common forms reveals why magnesium chloride often comes out on top for overall wellness and absorption.

Magnesium Citrate

• Magnesium citrate combines magnesium with citric acid and is well-absorbed, similar to chloride.
• It is known for its strong laxative effect, which is beneficial for constipation but can cause digestive discomfort for those not seeking this effect.
• Magnesium chloride is considered more versatile for broader, long-term supplementation without the primary laxative side effect.

Magnesium Sulfate (Epsom Salt)

• Epsom salt is magnesium sulfate, a different chemical compound.
• While popular for baths to soothe muscles, its absorption through the skin is generally considered less efficient and its effects more temporary compared to magnesium chloride.
• Magnesium chloride provides deeper, more sustained muscle relief and overall mineral replenishment through transdermal application.

Magnesium Oxide

• Magnesium oxide has a very low absorption rate, with studies showing only about 4% being utilized by the body.
• It is often used as a laxative due to its poor absorption, which causes it to draw water into the bowels.
• This makes it a less effective choice for correcting a magnesium deficiency compared to the highly bioavailable magnesium chloride.

Why Magnesium Chloride Excels for Skin Application

Magnesium chloride's superior absorption for topical use is a significant factor in why it is considered better for many. The compound is highly soluble and when dissolved in warm water (as flakes) or suspended in oil/gel, the magnesium ions are readily absorbed through the skin's porous nature. This targeted delivery helps to:

• Quickly soothe sore, cramped muscles and aid recovery after exercise.
• Deliver a calming effect directly to the nervous system, which can help with relaxation and stress.
• Improve overall skin health by hydrating and soothing conditions like eczema or psoriasis.
• Avoid the gastrointestinal issues that can be associated with high-dose oral magnesium supplementation.

Comprehensive Health Benefits of Magnesium Chloride

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body. Supplementing with the highly bioavailable magnesium chloride can offer numerous health benefits.

Supporting Muscle Function and Recovery

Magnesium plays a critical role in muscle contraction and relaxation. During exercise, magnesium levels can drop rapidly. Supplementing with magnesium chloride helps move sugar into muscles for energy and removes lactic acid, which can improve athletic performance and reduce post-exercise cramps and soreness.

Promoting Relaxation and Better Sleep

Magnesium is known for its calming effects on the nervous system. It helps regulate neurotransmitters and the hormone melatonin, which guide the body's sleep-wake cycles. This can lead to improved sleep quality, reduced anxiety, and a more relaxed state of mind.

Maintaining Heart Health

Magnesium is essential for a healthy cardiovascular system. It helps regulate blood pressure and supports a regular heartbeat by working with calcium to control muscle contractions. Adequate magnesium levels are linked to a reduced risk of various heart conditions.

Comparison of Common Magnesium Forms

Feature	Magnesium Chloride	Magnesium Citrate	Magnesium Sulfate (Epsom Salt)	Magnesium Oxide
Bioavailability	High (Oral & Topical)	High (Oral, Laxative Effect)	Low (Topical)	Very Low
Primary Use	All-purpose, muscle recovery, relaxation	Constipation relief, general supplementation	Temporary muscle soothing bath soaks	Constipation, heartburn
Side Effects	Minimal (Oral/Topical); Mild laxative at very high oral doses	Laxative, can cause digestive issues	Skin irritation in some cases	Significant laxative effect
Best For	Overall wellness, transdermal use, chronic deficiency	Specific use for constipation	Quick, temporary topical relief	Budget supplement, short-term constipation

Conclusion: Is Magnesium Chloride the Best Choice?

While several magnesium supplements exist, magnesium chloride stands out as a superior choice for many due to its exceptional bioavailability and versatility. Its ability to be effectively absorbed both orally and, uniquely, through the skin, makes it suitable for addressing a wide range of needs, from correcting chronic deficiency to providing targeted relief for sore muscles. Compared to less soluble forms like oxide and less bioavailable forms for topical use like sulfate, magnesium chloride offers a more efficient and effective solution for supporting overall wellness. As always, choosing a supplement should involve careful consideration of your specific health needs and consulting a healthcare professional is recommended. For those seeking a reliable and versatile form of magnesium, chloride is an excellent option to consider.

For more information on magnesium, you can consult the National Institutes of Health health professional fact sheet.

Frequently Asked Questions

Is magnesium chloride better absorbed than magnesium citrate?

Both magnesium chloride and magnesium citrate are considered well-absorbed forms. However, citrate has a notable laxative effect that can cause digestive issues, while chloride is often preferred for more general, consistent use without that primary side effect.

Why is magnesium chloride more effective for topical use than Epsom salt?

Magnesium chloride is more readily absorbed through the skin than magnesium sulfate (Epsom salt), leading to better mineral replenishment and more sustained relief for muscle soreness and tension.

Can magnesium chloride be used to treat a magnesium deficiency?

Yes, due to its high bioavailability, magnesium chloride is an excellent choice for treating and preventing magnesium deficiency, as the body can effectively absorb and utilize the mineral.

Does magnesium chloride help with sleep and relaxation?

Yes, magnesium chloride can promote relaxation and better sleep by calming the nervous system and regulating key hormones and neurotransmitters that affect sleep-wake cycles.

Is transdermal absorption of magnesium chloride as effective as oral supplementation?

Transdermal absorption offers an effective way to replenish magnesium levels, especially for those with poor digestive health or who experience side effects from oral supplements. For targeted muscle relief, it may be preferable.

What are the health benefits of using magnesium chloride?

Magnesium chloride supports muscle and nerve function, promotes energy production, aids in exercise recovery, helps maintain heart health, and can improve sleep and mood.

Can magnesium chloride help with muscle cramps?

Yes, magnesium is a natural muscle relaxant. Applying magnesium chloride topically via oil or lotion can provide targeted relief from muscle cramps and tension.