Magnesium oil spray has been touted for several purported benefits. But not all of them are supported by research.
Magnesium is a key mineral that many Americans could benefit from getting more of, says Stephanie Schiff, RDN, a registered dietitian-nutritionist at Huntington Hospital in Huntington, New York. “I can’t think of a body part that magnesium doesn’t affect,” says Schiff. And most people don’t get enough, she adds, noting that the average American diet doesn’t tend to include enough foods high in magnesium to reach the recommended daily values.
But evidence is scant when it comes to whether topical magnesium, which is typically mixed with an emollient such as oil, helps you get the recommended daily allowance (or RDA, which is how much is needed to meet the needs of almost all healthy people). It has not been proven equivalent in benefit to oral magnesium supplements or food sources of magnesium.
Here’s what to know about some of the most commonly claimed magnesium oil spray benefits and the science (or lack thereof) behind them.
1. May Soothe Aches and Pains
Some athletes use topical magnesium to dull muscle soreness for workout recovery and pain relief after exercise. Still, research has yet to back up this benefit.
Magnesium can block or reduce the activity of N-methyl-D-aspartate (NMDA) pain receptors, which play a role in sending pain signals throughout your body. “So, the mineral may help to dull some of that pain,” says Joaquin Villegas, MD, MPH, a family medicine physician and an assistant professor at McGovern Medical School at UTHealth Houston who teaches about the effects of holistic medicine therapies.
Research suggests that if topical magnesium chloride is applied to the arms and legs it may significantly improve fibromyalgia symptoms. This chronic condition causes pain throughout the body.
2. May Ease Restless Legs Syndrome
Another claim is that magnesium may help treat restless legs syndrome, characterized by involuntary leg twitching movements during sleep. The theory is that magnesium can calm the anxious sensations associated with the condition and aid muscle relaxation.
“Again, magnesium blocks NMDA receptors, which also leads to the blocking of calcium into muscle cells,” says Dr. Villegas. “That causes the muscle to relax and can provide some relief.”
No research has yet been done on the effects of topical magnesium oil spray on restless legs syndrome.
3. May Promote Better Sleep
Medical experts and everyday people on TikTok claim magnesium oil offers benefits for catching z’s. For example, the plastic surgeon Daniel Barrett, MD (2.4 million followers), posted a TikTok video of himself spraying magnesium oil on his feet and then promptly falling asleep on March 16, 2024, which received 2.8 million views. Meanwhile, the TikToker @mommyhasntshowered (54,000 followers) posted a video on April 5, 2024, sharing how magnesium oil spray helped her and her teenage daughter sleep, which received 91,300 views. But no scientific evidence yet exists to link magnesium oil spray to better sleep.
4. May Relieve Headaches and Migraine
“Magnesium supplementation is useful in the prevention of migraines, since low levels of magnesium cause easier activation of NMDA receptors, which are part of the migraine activation pathway,” says Villegas. “Also, low levels of magnesium have been linked to blood vessel narrowing in the brain, which is believed to be a cause of migraines.”
Magnesium oil spray has not yet been studied for headaches and migraines, so it’s unclear if it offers these benefits.
5. May Boost Skin Health
Some people use magnesium oil for skin health, with cosmetic brands claiming it can soothe irritation or prevent premature aging. Still, research has not yet studied its efficacy.
“I think a lot of it is not directly related to the magnesium,” says Villegas. “It might be more so that the magnesium is attached to a lotion or another emollient, which helps the skin.”
The skin likely absorbs magnesium to some extent (though the exact benefits of this have yet to be seen). In particular, applying magnesium over hair follicles might boost absorption.
“Things do get through our skin, through our pores and hair follicles,” Schiff says, adding that the armpits are one common area to apply magnesium spray because of their high concentration of both.
If you decide to try magnesium oil spray, test it on a small patch of skin before applying it more broadly. “That way, you can check if it’s going to cause any reaction or irritation of the skin,” says Villegas.
Can Topical Magnesium Help With Magnesium Deficiency?
If you’re not getting enough magnesium from food, supplements can be taken in pill form. It’s always best to talk to your doctor before taking a supplement, as some supplements don’t mix well with certain medications or health conditions.
The Takeaway
There are claims that magnesium oil spray may soothe muscle aches, support sleep, lower anxiety, relieve headaches and migraines, and ease restless legs syndrome symptoms. But evidence has not yet proven these claims to be true. Talk to your doctor if you’re concerned about a magnesium deficiency or want to use a magnesium oil spray or oral supplement for specific health conditions.
