Magnesium oil spray has been trending on TikTok as a miracle sleep aid. This article looks into its benefits for improving sleep quality, offering guidance on application, dosage, and selecting quality products. However, it's crucial to consult a healthcare provider before use, especially if managing any diagnosed conditions or taking medications.
What is magnesium oil spray?
Technically, magnesium oil is not actually an oil. Instead, it is a highly concentrated mixture of magnesium chloride flakes and water. The final product has an oil-like texture, but it does not come with the disadvantages of real oils, such as oil stains on clothing. The substance can be either sprayed or rubbed onto the skin. Topical magnesium oil is popular for its supposed ability to improve sleep, but there is not much research on its effectiveness compared to oral magnesium supplements or getting magnesium from your diet.
Why is the magnesium oil spray so popular?
Magnesium oil sprays are popular for promoting sleep when applied to the feet, especially on TikTok. However, placebo effects can be a huge culprit. Still, rubbing one's feet every night can create a relaxing ritual, helping you to fall asleep faster. Very little research is done on topical magnesium absorption, whether it be oil or cream, but transdermal administration may be a good option for people with gastrointestinal issues who cannot take supplements orally.
How to apply magnesium oil?
Feet have more permeable skin as compared to other parts of the body, as well as many tension relief points. Thus, it has been suggested that rubbing the feet with magnesium oil before bed may promote better sleep by increasing magnesium absorption directly into the bloodstream, bypassing the gastrointestinal tract, as well as promoting relaxation through foot massage, if done with good technique. However, there is a lack of studies comparing topical versus oral magnesium supplements, with the majority of research on the benefits of magnesium done on the latter. The extent to which magnesium is absorbed from transdermal products remains unclear.
Some recommend applying magnesium oil to the soles of the feet for minimal skin sensitivity, while others suggest the tops of the feet for better absorption but with a higher risk of skin reactions. Follow the product guidelines for optimal use.
Magnesium oil can also be applied to the inner or under the arms, abdomen, upper back, neck, and legs. Thus, although the trend started with feet, you can potentially experience the benefits of magnesium oil by applying it elsewhere, based on personal preference. However, it should not be applied on broken or otherwise irritated skin.
It is reported that the optimal results are achieved when applying the spray 30 minutes before bedtime. The spray can be used daily, but underlying deficiency causes should be addressed in the long term.
Benefits of magnesium for sleep
Magnesium plays a vital role in promoting relaxation, supporting melatonin production, calming the nervous system, and supporting the circadian rhythm, thus potentially facilitating an easier transition to sleep and enhancing sleep quality.
May promote relaxation
Low levels of magnesium are associated with higher sensitivity to external stress, higher noradrenaline release, and higher levels of anxiety. Magnesium enhances GABAergic signaling, which may reduce anxiety and is important for the initiation and maintenance of non-rapid-eye-movement (REM) sleep. Boosting magnesium intake may alleviate anxiety symptoms and promote relaxation, aiding faster sleep onset. Additionally, magnesium may support muscle relaxation by counteracting calcium-mediated muscle contraction, aiding physical relaxation.
Supports melatonin production
Magnesium helps regulate the production and release of melatonin, a hormone that controls sleep-wake cycles. Boosting magnesium levels before bed may enhance melatonin release and promote better sleep. Animal research indicates that low magnesium levels are linked to reduced melatonin, but magnesium supplementation may restore normal melatonin levels, however clinical trials in human have not been done.
May enhance sleep quality
Observational studies have linked magnesium supplementation to improved sleep quality, suggesting that magnesium can promote relaxation, leading to better sleep quality and fewer awakenings. Additionally, magnesium may help regulate neurotransmitters and hormones involved in sleep, such as GABA and melatonin, contributing to a more balanced sleep-wake cycle and overall enhanced sleep quality. However, clinical studies have not found a clear association between oral magnesium supplements and improved sleep quality, requiring further research.
May reduce some insomnia symptoms
Magnesium oil has been widely marketed for promoting relaxation and melatonin release, reducing anxiety, and thus helping alleviate insomnia symptoms. However, the studies examining the association between dietary magnesium intake and insomnia show mixed results. While magnesium supplementation reduced sleep onset time on average by 17.36 min in older adults, the improvement in total sleep time was not significant. Some studies have also shown that magnesium may help alleviate periodic limb movements often associated with insomnia; however, the evidence is not conclusive.
Supports the circadian rhythm
In clinical settings, depleting magnesium was associated with disruptions of the internal biological clock, in turn disrupting the circadian rhythm, leading to worse sleep quality. Adequate magnesium levels may help stabilize the circadian rhythm, resulting in more consistent and restful sleep.
Benefits of magnesium for overall health
Magnesium is involved in numerous physiological processes, including brain function and neuronal signaling, heart function and blood pressure, skeletal muscle function, and cellular physiology. Magnesium deficiency is associated with symptoms of muscle soreness and cramps, difficulty sleeping, low energy, depressed mood, headaches, generalized anxiety, fatigue, and higher emotionality. Addressing magnesium deficiency can reduce the symptoms and increase well-being.
Correct dosage
Magnesium supplement dosage depends on physiological factors like age, body weight, health status, and individual tolerance. Whenever possible, it is best to consult a doctor when deciding on the dose, and never go above the recommendations provided by the manufacturer. Daily magnesium intake recommendations based on various groups, as indicated by the National Institutes of Health (NIH), are:
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 30 mg | 30 mg | N/A | N/A |
| 7-12 months | 75 mg | 75 mg | N/A | N/A |
| 1-3 years | 80 mg | 80 mg | N/A | N/A |
| 4-8 years | 130 mg | 130 mg | N/A | N/A |
| 9-13 years | 240 mg | 240 mg | N/A | N/A |
| 14-18 years | 410 mg | 360 mg | 400 mg | 360 mg |
| 19-30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31-50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ years | 420 mg | 320 mg | N/A | N/A |
Choosing the right magnesium oil spray
When selecting a magnesium oil spray, it is essential to consider factors such as quality, purity, and ingredients. Look for products that contain pure magnesium chloride without additional additives or fillers.
Costs can vary between $10–30 depending on the purity, concentration, design, and general brand image. Prioritizing quality and ingredients may contribute to the product's efficacy and safety, however it is still highly dependent on individual health status, age, weight, responsiveness, application method, and duration of use.
Risks of magnesium oil spray
Magnesium oil spray is generally considered safe for topical use. However, some individuals may experience skin irritation or allergic reactions. It is advisable to perform a patch test before widespread application and to discontinue use if adverse reactions occur.
People with kidney issues should consult a healthcare professional before using medications and supplements containing magnesium, as the kidneys play a vital role in balancing magnesium levels in the body. People who are already using magnesium supplements to alleviate other conditions should steer away from using magnesium oil for better sleep.
Magnesium oil is intended for external use only and should not be ingested.
Magnesium may improve sleep quality by supporting relaxation and regulating sleep cycles, as well as creating a relaxing bedtime ritual of rubbing oil onto your feet or other parts of your body. Magnesium oil provides a convenient way to deliver magnesium straight to the body without the need to take oral supplements. Although magnesium supplements do not require a prescription, it is best to consult your doctor before use whenever possible.
Despite the popularity and the accessibility of magnesium oil, the evidence on the sleep promoting benefits, such as reduced insomnia symptoms, is inconclusive. The research on transdermal, rather than oral, magnesium supplement is limited and has little scientific backing.
FAQ
Does magnesium oil help you fall asleep?
Magnesium oil spray has the potential to help you fall asleep faster if you are deficient in magnesium and by creating a relaxing bedtime ritual. However, most research on magnesium supplements and improved sleep comes from oral supplements and dietary magnesium, not topical magnesium products.
Where is the best place to put magnesium oil for better sleep?
Rubbing it onto your feet is the most common. However, it can also be applied to the inner or under arms, abdomen, upper back, neck, and legs, avoiding areas of broken or irritated skin.
Does magnesium oil dry out your feet?
Some individuals may experience mild dryness or a tingling sensation upon application, but this is usually temporary and can be alleviated with moisturizing lotion.
Does dietary magnesium have the same effects as a magnesium spray?
Both may contribute to overall magnesium levels, thus may promote sleep, however, more research has been done on oral and dietary magnesium. More research on topical magnesium products is required to determine whether it has the same effect as oral magnesium.
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Magnesium oil spray has been growing in popularity as a natural remedy for sleep issues, given the potential role of magnesium in promoting relaxation, reducing anxiety, and supporting melatonin production.
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Proper dosage, application techniques, and product selection are essential for safe and effective magnesium oil spray use, especially for those with health conditions.
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While it has been proposed that direct absorption through the skin can bypass gastrointestinal problems, potentially enhancing the efficacy of magnesium oil spray through targeted delivery, the research on topical magnesium products is lacking.
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While generally safe, individuals with sensitive skin or kidney issues should exercise caution, emphasizing the need for doctor consultation before use.
4 resources
- American Physiological Society. Magnesium in man: implications for health and disease.
- Magnesium in the Central Nervous System. Magnesium in neuroses and neuroticism.
- Magnesium in the Central Nervous System. Magnesium and stress.
- Nutrients. Magnesium - an ion with multiple invaluable actions, often insufficiently supplied: from in vitro to clinical research.
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