Why Magnesium?
Magnesium is critical in nearly all aspects of human health. You don't have to believe me, you're welcome to go to PubMed and type in magnesium plus any disease name and you'll likely find research connecting the two. Here's an example of just the first 20 studies connecting magnesium and diabetes (note that type of link doesn't work well on mobile browsers). This may not be any fault of your own, as many nutrition-oriented education programs and healthcare practitioners dismiss or ignore the absolutely foundational importance of mineral deficiencies / excesses / imbalances! I'm not here to write another treatise on just how many aspects of health magnesium impacts, I'll leave that to others like the aptly-named Nutritional Magnesium Association. This article is here to discuss how to better get magnesium into your tissues where it is so greatly needed, as dietary magnesium deficiency was found to be more common than not by the WHO way back in 1981. The situation is even worse today then it was back then, sadly.
But I already take (or tried) magnesium...
Maybe you already take magnesium pills. Maybe you have tried a topical magnesium and found it to be inconvenient, messy, or downright uncomfortable. I'm here to tell you that based on hundreds of hair mineral analyses and their associated feedback, that:
- I am yet to see anyone who has health issues that also has optimal magnesium levels on an initial hair mineral analysis.
- Only about 1 in 20 people can get their magnesium levels to optimal without using a topical magnesium of some sort. This includes people who take magnesium pills (even that uber-expensive magnesium threonate)!
- Once a person finds a topical magnesium method (or combination of methods) that work for them, the benefits are noticed quickly, the objections usually fade away, and the improved magnesium status will show both on their hair mineral analysis and in their reduction of symptoms (the easiest ones to note being reductions in what most people call "low blood sugar" episodes and joint pain/stiffness). Trying different methods to see what works best is the key.
- Topical magnesium can really help to relieve arthritic pain and stiff muscles. To maximize this effect, always prioritize your topical applications of magnesium to those areas first. If that wasn't clear enough, if something hurts, try putting topical magnesium on it daily and see if it hurts less over time.
Can I take too much?
With topical magnesium approaches, I don't know of any evidence that too much can be used in terms of causing health issues (wrong kind for a person, yes...see Epsom salts below). I personally know a woman who owned a floatation tank (aka sensory deprivation tank) business and did a 1-2 hour float every day for 2 years--in 10 inches of warm water that contained 800 pounds of Epsom salts--and never had any issues from magnesium toxicity. I do believe that the body can modify its uptake of topical magnesium on an "as-needed" basis.That said, most people know that if you take too many magnesium pills in a day, then you get loose bowels. This helps the body to prevent toxicity as well. It's called "bowel tolerance". If you are taking so much oral magnesium that you are getting loose bowels, you are doing yourself and your mineral status a disservice and you should stop taking so much right now. Certain types of magnesium are very poorly absorbed and are specifically used as a laxative due to this effect (Milk of Magnesia is a prime example).
The only way I know of that magnesium could potentially get to toxic levels is through intravenous (IV) application, and that would take a whole lot of magnesium. I took somewhere (I don't recall the exact amount) between 3-5 grams in an IV over a half hour once (common oral supplemental doses are around 300-500mg), and all I felt was very warm and relaxed for about 30 minutes afterward. I'm not advising this approach and I believe topical approaches are much safer and cost-effective by far!
OK, so what are my options?
There are 4 main topical approaches, and several of them have different forms of magnesium that can be used. They are:
- Magnesium lotion or gel
- Magnesium spray
- Magnesium baths
- Magnesium foot-soaks
What types of magnesium can be used topically?
There are two main types of magnesium that are used for topical approaches.The first one is magnesium chloride. It is sold as flakes, lotion, "oil" spray (not really oil, just magnesium chloride and water, it feels oily), and gel.
- PROS: Can be bought in flakes for DIYers to make their own lotion or spray and save $$. Does not tend to cause negative reactions (see Epsom salts below).
- CONS: More expensive than Epsom salts. Not difficult to get, yet not as widely available as Epsom salts.
- PROS: This can be easily be obtained from drug stores and online. Fairly inexpensive.
- CONS: Negative reactions to Epsom salts are more common than people think. If you have ever taken an Epsom salt bath (or used magnesium sulfate some other way) and found that you feel quite hot, irritable, or anxious afterwards, that is the negative reaction that I'm referring to. It is most likely to the sulfur (sulfate) component of the Epsom salts and I'm yet to figure out the remedy for this issue. Bottom line is this - if you don't feel good using Epsom salts, then don't use them, regardless of how "good for you" your friends or the internet tells you it is. A big negative to Epsom salts is that they are not sold in lotion or spray preparations, they only come in bulk format. I'm guessing there is a reason for this, I've simply never chosen to explore why (I'm one of the people who react negatively to the sulfate portion, so I generally avoid it).
General "Don'ts" with Topical Magnesium
- Think of topical magnesiums like a "super-concentrated salt" application. If you understand that, then the following things make more sense.
- Do not get it in eyes or other tender parts (like female genitalia).
- Do not apply to freshly shaved areas (legs, armpits). Some will have to always avoid areas that they regularly shave.
- Do not apply to cuts, rashes, or other irritated skin.
- If you get any tingling, itching, or stinging sensations to the areas you've applied it, then regardless of how much you've applied, it is too much magnesium for that area or for that area at this time. Apply less next time! Over time, your skin may become more tolerant of higher amounts of topical magnesium. Putting some regular lotion on the area--in essence diluting the magnesium--will likely quash the uncomfortable feeling.
Magnesium Lotion
Let me save you some time and frustration. Start your topical magnesium experimentation with the lotion, not the spray! The right lotion will make all the difference and works for kids and those with very sensitive skin. Here is my feedback on the various lotions out there:- My absolute favorite magnesium lotion (we offer this option through our office) is the Life-Flo magnesium lotion. It is fairly clean in terms of ingredients, does not leave a greasy feeling like the DIY lotion recipe I'll put up next can, and has a great vanilla smell. If you've tried the oil spray and/or the DIY lotion before and didn't like them, I would highly suggest you give this one a try. I suggest applying enough to cover either your chest + abdomen OR your entire back (shoulder blades to top of butt) once a day. Yes, you can do more area than that if you'd like!
- DIY magnesium lotion. This is very effective, although it is a heavier lotion and some feel it is a bit greasy. This is the "cleanest" lotion in terms of ingredients out there. PRO TIP: Make it with a stick blender instead of a normal kitchen blender, the outcome will be the same, yet the stick blender will be much easier to clean. Putting the stick blender in some hot water with some good dish soap and running the blender on low (beware of splashing or over-bubbling!) is a great way to get the leftover lotion off it once you're done.
- I do not recommend the Ancient Minerals magnesium lotion. Mostly due to overwhelming negative feedback about itching and tingling from it, and partly due to the ingredient list. I really do not like this product at all.
- I don't like any of the magnesium gels that I have tried, which are different than the lotions.
Magnesium Spray
Magnesium spray is basically magnesium mixed with a solvent (water is a solvent for those "chemical-sounding-word-phobes" out there). When you hear "magnesium oil", just think of water-based magnesium chloride in a spray bottle. This is sold in prepared form or you can make your own at home (mixing the two ingredients together yourself will save you quite a bit of $$).Magnesium spray is very quickly applied and is the most cost-effective of all the topical magnesium options. That said, some people's skin just doesn't seem to agree with it in terms of tingling/itching/burning sensations coming with even small applications (no, it doesn't actually burn the skin, it's more like the feeling of salt on a wound). I typically suggest that my patients apply a TOTAL of 20-40 sprays per day when this is their main topical approach. Yes, this can be split up into two separate applications or done all at once. I suggest to everyone to start with one spray per area (example areas might be: chest or abdomen or one armpit or one thigh) and only progress higher as it is tolerated. Different areas have different tolerances. Uncomfortable sensations are not sustainable and will make you quit, so don't go further than your skin tolerates!
PRO TIP: Spray it into your hand, then apply it. Just as most people put lotion in their hand first and then apply it, the same approach works best with the magnesium spray. If you try to spray it directly on your skin, you will likely end up with lots of slippery magnesium oil overspray on your floor. This is not desirable.
Here are some application patterns I have used over the past (note that these doses are in line with the fact that my skin has become quite tolerant of the magnesium spray over time):
Version 1
- 5 sprays to each armpit (magnesium spray can be used as a deodorant, the high concentration of magnesium "salt" inhibits bacterial growth while correcting magnesium deficiency has great testimonial/anecdotal evidence of correcting body odor).
- 5 sprays chest
- 5 sprays abdomen
- 5 sprays to front of each thigh
- Total = 30 sprays
- 5 sprays each armpit
- 3 sprays to each shoulder and upper outer arm
- 3 sprays to the inside of each arm, running from armpit to wrist
- Total = 22 sprays
- Magnesium chloride flakes + water ("magnesium oil", preferably made with distilled or reverse osmosis water)
- Magnesium chloride flakes + cheap vodka (this is known as Mag-A-Hol)
Recipes:
Magnesium Oil - Equal volumes of magnesium chloride flakes plus water (ex. 1 cup flakes + 1 cup water). Shake together in a container until combined.Mag-A-Hol (this is my personal recipe): Put a certain volume of vodka in a container that is good for shaking (like a Ball/Mason jar). Let's say 8 ounces of vodka. Then, add enough magnesium flakes to increase the total volume by 50%. In this example, starting with 8 oz. of vodka, one would then add enough magnesium flakes to increase the total volume to 12 oz. Put the top on, give it a shake every couple minutes. It may take 10-20 minutes of intermittent shaking to get all of the flakes into solution, this is normal.
Magnesium Baths
Magnesium baths are the most time-consuming, most expensive, and most relaxing option for topical magnesium.
When magnesium baths (or foot soaks, see below) are done correctly, a minimum of 2 per week seems to be enough to keep magnesium levels right where they should be. They need not be done every day.
PRO TIP: If you don't want to contaminate future hair mineral analyses with excessive magnesium readings, it is quite necessary to shower and wash your hair with shampoo or soap after any magnesium bath. No, washing your hair in the magnesium bath water will not work for this purpose.
For those of you who are familiar with floatation tank therapy (also known as sensory deprivation tanks), my guess is that one floatation session per week (60-90 minutes long) would be enough to fulfill topical magnesium needs.
There are different suggestions out there as to how much magnesium to put into a bath. With Epsom salts (the most popular and also what is used in floatation tanks), I find 1-2 cups per bath to be a good amount. With magnesium chloride flakes, I find that 1/2 - 1 cup works well (this option gets expensive quickly).
Other suggestions are to have the water as warm as you can comfortably manage and to stay in for 20 minutes minimum. Don't take your personal electronics in the bath with you! Either just relax or read a real book.
Magnesium Foot Soaks
This is basically a mini magnesium bath. All of the guidelines for baths above hold true here except for one thing: the amount of magnesium needed to add to a foot soak is only half of the amounts mentioned above for the bath.
One benefit of foot soaks is that if you are willing, the magnesium water can be re-used several times. Just add some hot water to the leftover magnesium water to bring the temperature up again. This can make things more affordable, and there will still be plenty of magnesium in the water to absorb. I have seen people who were doing long magnesium footsoaks every day develop some toenail splitting issues, these resolved when they reduced both the time and frequency of their foot soaks.
In conclusion...
I find topical magnesium to be a critical part of helping people get better. With the nutritional depletion of our food supply combined with the stresses of modern life, I personally don't believe that one can get enough magnesium from the diet alone. This is particularly true if one is trying to correct a decades-long deficiency pattern. Find one or more approaches that works for you, be consistent and aggressive in your use of it/them, and you too can reap the benefits!
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This article is a reflection of how much care and time I put into my hair mineral analysis approach. If you would like to contact my office for more information, see our Contact Us page.
More about the health benefits of magnesium
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