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Magnesium Deficiency is a widespread problem in our modern world due to many factors, including poor diet, water filtration, and lack of minerals in soils from pesticide use and over-farming. A report from the World Health Organization stated that 60 percent of men and women in the U.S. do not get adequate amounts of magnesium. Oral magnesium supplements have poor absorption rates and may cause diarrhea and other gastrointestinal issues in large doses. Magnesium oil is a better choice for supplementation because it readily absorbs into the body when applied to skin. Another effective treatment is to take regular Epsom Salt Baths. You can use epsom salts to make a magnesium spray, but many people (including me) find epsom salt spray too drying.
For more natural + effective sleep hacks, check out the following:
Magnesium Deficiency + Health
Magnesium deficiency can cause many health problems, including the following:
- Calcium Deficiency
- Coronary Heart Disease
- Decreased Insulin Sensitivity
- Endothelial Dysfunction (issues with inner lining of blood vessels)
- Gastrointestinal issues
- Hypertension and cardiovascular disease
- Metabolic Syndrome
- Migraines and headaches
- Reduced exercise performance
Magnesium Oil Benefits
Regular external supplementation with magnesium oil can produce the following health benefits:
- Increases Magnesium Levels in the Body
- Improves Sleep Quality
- Balances Blood Sugar
- Reduces Blood Pressure + Hypertension
- Balances Hormones
- Eases Muscle Soreness
- Improves Skin (smooths skin, reduces oiliness, improves acne and rosacea)
- Improves Sports Performance + Exercise Recovery
- Reduces Stress
- Relieves Headaches + Migraines
- + MORE!
Best Whole Food Sources of Magnesium
The following foods can help you get your daily allowance of magnesium:
- Dairy, especially yogurt and kefir.
- Dark Chocolate
- Fruits, including avocados, bananas, and figs.
- Grains, including brown rice, oatmeal, and whole grain bread.
- Legumes, especially black beans.
- Nuts, especially almonds, cashews.
- Seeds, especially flax, pumpkin, sesame, and sunflower seeds.
- Unfiltered drinking water, especially water with minerals, or “hard” water.
- Vegetables, especially broccoli, peas, squash, sweet corn, and green leafy vegetables.
How to Use Magnesium Oil
Once you start taking magnesium oil, keep it up – it takes some time to build magnesium levels. You can use magnesium oil as a supplement spray, in the bath, as a deodorant, for foot soaks, and as a massage oil.
Magnesium Oil Spray Recipe
Below is the DIY Recipe I use for magnesium oil. I like to make my own to save money while maintaining good quality. If you prefer to buy ready-made magnesium oil, I like this brand.
- 1/2 cup magnesium chloride flakes
- 1/2 cup filtered water
- 10-15 drops essential oil (optional)
- Glass spray bottle
- Bring water to a boil.
- Turn off heat, add flakes, and stir until dissolved.
- When cooled, store in glass spray bottle.
Magnesium oil is best applied to skin after a shower when no other lotions or oils are on the skin. Spray magnesium oil all over your body. Experts recommend allowing the magnesium oil to soak into skin for 30 minutes. At that time, you may rinse off in the shower or rub oil off with a towel, if you desire. The oil may also be left on the skin, which is what I normally do. Some people may experience a tingling sensation from magnesium oil, especially the first few times it is applied to skin. This sensation is harmless, but if it bothers you, just rinse off the oil.
During the 30 minute wait time, I like to stay naked in my bathroom while getting ready for the day (I do my hair, fold laundry in the connected laundry room, etc.). Getting ready doesn’t take me the full 30 minutes, so I usually apply coconut oil to moisturize my skin and put on some loose fitting clothing before the 30 minutes is up.
I also like to spray magnesium oil on my feet at bedtime – this is why I like to add calming lavender essential oils to prepare me for a restful sleep.
PRO TIP 1: This magnesium oil, when mixed with essential oils, is great for use as a deodorant spray. Just spray on your underarms, and allow to dry before dressing.
PRO TIP 2: Did you try this spray as a deodorant and find it irritated your skin or didn’t stop odors? Try a Bentonite Clay Armpit Detox, which usually solves the problem.
Potential Side Effects of Magnesium Oil
Certain people with sensitivities or existing conditions may experience side effects when using proper doses of magnesium oil.
People with low blood pressure should be cautious when using magnesium oil. Start with a small dose and short absorption time, then be sure to wipe or rinse off. Gradually increase the dose and absorption time, and see how it affects you.
If you are taking anti-anxiety medication, magnesium supplements may overcorrect your hyperactive nervous system. Discontinue magnesium supplementation if you are becoming too relaxed when combining magnesium and anti-anxiety medication.
Individuals with sensitive skin should test a very diluted form of magnesium oil (magnesium oil diluted with water) on their skin before applying all over the body. With sensitive skin, the tingling experienced after application may be worse or cause skin irritation.
Individuals with renal impairment and limited kidney function should be cautious and consult their physician before starting magnesium supplementation. Please consult your doctor or pharmacist to ensure any prescription drugs you are taking won’t react adversely with magnesium.
This DIY Magnesium Spray is an easy, healthy + affordable way to get your daily dose of magnesium, naturally!
I would love to hear from you!
Have you ever used magnesium oil to treat sleep problems, stress, or another health issue? Have you ever made your own? Please share below!