Magnesium is an essential mineral for optimal health, and it’s been getting a ton of buzz on social media recently for its pain-relieving and sleep benefits. Although you’ve probably heard of getting magnesium in supplement form, there are also many topical magnesium products that have flooded the market.
To find out more about what magnesium does, and how beneficial it can be to take oral supplements or apply it topically, DailyOM spoke with an expert to get the lowdown.
What Is Magnesium?
Magnesium is an important mineral for preventing disease and maintaining overall health. In fact, low levels of magnesium have been associated with chronic diseases, such as high blood pressure, type 2 diabetes, and heart disease. Magnesium is needed for carrying out multiple bodily functions, such as energy production and cell signaling, explains Janine Mahon, a doctor of Chinese medicine and a board-certified acupuncturist and herbalist.
“Magnesium helps our cells turn nutrients into energy,” says the expert. “It is an electrolyte, a substance that has a positive and negative charge when dissolved in water. Almost every cell and fluid in the body contains electrolytes, and we depend on these electrolytes to regulate chemical reactions. Our brains and muscles depend on magnesium [and] our bodies require magnesium in order to metabolize vitamin D,” for instance.
Magnesium is also extremely beneficial for managing stress and promoting better sleep. With a diet inadequate in magnesium, people may experience lower-quality sleep and insomnia, PMS symptoms, mood swings, muscle cramps, tooth cavities, impotence, and more, Mahon says.
There is some evidence that many of us aren’t getting enough magnesium in our diet (one study of Brazilian university students showed 42% had magnesium deficiency), and people with certain health conditions, such as Crohn’s, celiac disease, renal disorders, and diabetes, are at increased risk of not getting enough of the mineral.
Interested in learning more? Check out Sleep Fix for Longevity
What Is the Best Way to Get Adequate Magnesium?
The National Institutes of Health recommends adult men get about 400–420 milligrams of magnesium daily, and adult women get 310–320 milligrams. Eating magnesium-rich foods is the best way to ensure you’re getting enough of this vital mineral, says Mahon.
Just one ounce of roasted pumpkin seeds contains 156 milligrams of magnesium, one ounce of chia seeds contains 111 milligrams, and one ounce of almonds has 76 milligrams, Mahon says. “Other foods rich in magnesium are black beans, cocoa, avocados, peanut butter, bananas, and salmon,” she adds. You can also find magnesium in some dairy products, many fiber-rich foods, certain fortified foods, whole grains, and green leafy vegetables.
In some instances, “diet alone may not be enough to boost magnesium levels to an adequate level” in people who are magnesium deficient, Mahon says. For those who are deficient, taking magnesium supplements under the supervision of a healthcare provider might also be required.
Can Using Magnesium Calming Cream and Topical Magnesium Products Boost Your Levels?
The truth is, there’s no evidence that you can absorb enough magnesium through your skin to get your magnesium levels up, at least not so far. “If you are low in magnesium, topical sprays and creams aren’t enough to bring magnesium levels back to normal,” Mahon says. Instead, she suggests focusing on adding more magnesium sources to your diet, and supplementing with oral magnesium if advised by your healthcare provider.
Diet alone may not be enough to boost magnesium to an adequate level in people who are magnesium deficient. Taking magnesium supplements under the supervision of a healthcare provider might also be required.
The interest in topical magnesium isn’t surprising, though. It’s been around — and part of some people’s self-care — for a long time, Mahon says. Hot springs naturally contain minerals such as magnesium, potassium, and iron, and that many people enjoy soaking in baths with Epsom salt, which is magnesium sulfate. Though the evidence isn’t fully there yet on the benefits of a magnesium-infused soak, the act of taking a warm bath can help us unwind. One study showed that people who took baths had lower stress, tension, and anxiety than participants who showered daily instead.
When it comes to managing stress and easing insomnia, Mahon says there’s no harm in applying a magnesium calming cream or oil to help you chill out and loosen tense muscles, since using a gentle skin-care product (with or without magnesium) to give yourself a mini-massage may help you relax.
In other words, if your self-care involves using topical magnesium creams and oils, go for it, Mahon says. “Anything you find soothing and beautiful will send a soothing message that in this moment you are okay.”
