Magnesium is an essential mineral that supports more than 300 biochemical reactions in the body. It plays a crucial role in heart and bone health, energy production, muscle and nerve function and glucose and blood pressure control.

While dietary sources of magnesium include leafy greens like spinach, pumpkin and chia seeds, almonds and black beans, some people may need additional support. Magnesium supplements are readily available and may help prevent magnesium deficiencies, which, according to Health Canada, affects more than one-third of Canadian adults.

A less-known — and less-studied — form of magnesium supplementation is topical magnesium lotions, sprays and oils. Influencers in the thousands promote magnesium lotion as an elixir for improving sleep, relieving muscle aches and pains, treating arthritis and balancing blood sugars. Unlike oral supplements, topical lotions don’t incur the same potential side effects, such as diarrhea, abdominal cramping and bloating.

However, evidence is mixed on whether topical magnesium oils and lotions actually work — is it a trend worth skipping, or a trend worth trying? Here’s what science says.

Quick shop:The claim

According to magnesium lotion enthusiasts, when applied topically — especially to the feet — it may prevent muscle spasms and ease restless leg syndrome, lower cortisol levels, help you fall and stay asleep, and support serotonin production (which helps regulate your mood and reduce anxiety).

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.

How magnesium lotions work

Magnesium lotions may have magnesium as the primary ingredient or as one of the star components, alongside other popular ingredients, such as shea butter, grapeseed oil, glycerin and ceramides.

There is some evidence that topical magnesium products, such as lotions, oils and sprays, work, but large-scale, comprehensive studies are still lacking.

The problem with absorbing magnesium through the skin is that your skin is designed to keep things out — the skin acts as a barrier against foreign substances, and “magnesium ions are particularly poor at crossing it.”

Magnesium ions are charged and water-soluble and for a substance to pass through skin efficiently, it generally needs to be small, uncharged and fat-soluble.

One commonly cited 2017 study concluded that the evidence for meaningful transdermal absorption — the process by which active ingredients are absorbed into the skin and enter the bloodstream — was insufficient. Yes, the magnesium group showed higher blood magnesium levels than the placebo group, but the difference was not statistically significant.

Anecdotally, here’s what people say

While most studies reiterate that the best form of magnesium supplementation is via oral supplements and diet, anecdotally, thousands of people say that topical magnesium has helped them with muscle soreness, restless legs and sleep.

This 8oz Pure Magnesium Oil Spray on Amazon Canada, for example, has earned a 4.2-star rating based on more than 27,800 reviews.

Reviewers say the spray — a topical magnesium chloride oil — is a “miracle” product for restless legs, pain relief and sleep support.

“[I] love this magnesium spray,” writes one reviewer. “I suffer from restless legs at night, so before I go to bed, I spray this on both my knees and rub it in. Within 20 minutes or so, my legs are calm, and I can get to sleep.”

“It’s like a miracle,” according to another. It’s “unbelievable for restless legs and hot feet.”

Another popular product, a magnesium lotion formulated with arnica, is said to offer pain relief that’s “very fast acting and feels deeply penetrative.”

“I’m not going to lie and say it’s a miracle elixir that snapped my spine into place and I have been feeling euphoria ever since, but the pain relief is noticeable and immediate, and who knows what benefits prolonged use may yield,” they write. “I do think I am noticing improvements.”

Should you try it?

Whether it’s a placebo effect or actual science, topical magnesium is generally considered safe for most people. However, if you’re supplementing for full-body deficiencies, science is bar none in favour of oral magnesium supplements. The recommended amounts are 320 mg/day for women and 420 mg/day for men, but, as with all health supplements, it’s a good idea to consult your doctor before taking them.

Below, I’ve listed eight magnesium products — both topical and oral — that have earned at least 1,000 reviews and an average rating of 4 stars.

Popular topical magnesium products: Lotions, oils and spraysPopular oral magnesium supplements

The reviews quoted above reflect the most recent versions at the time of publication.

Let us know what you think by emailing us or threading us @yahoocanada. Follow us on TikTok, WhatsApp and Instagram.