Magnesium is one of those amazing nutrients where It’s almost easier to list what it doesn’t do than what it does, but here’s a snapshot of what it is needed for: muscle contraction, heart rhythm, blood pressure, nerve transmission, energy production, immune function, neurotransmitters proteins and DNA and RNA synthesis. Phew! In my experience, it’s mostly recommended for things like muscle pain and fatigue, stress, insomnia, anxiety, heart palpitations (especially anxiety driven), and period pain.
While it is super rich in plant foods and easily obtained via a supplement, I like to recommend it - especially for muscle pain and fatigue and symptoms of stress - topically.
This is because certain forms of magnesium can be absorbed through the skin when there is heat or when it is an oil based formulation.
We probably all know and love Epsom salts (magnesium sulphate), and for good reason, because hot Epsom salt baths have been clinically shown to increase magnesium levels for several days after bathing. The beauty of this is that you kind of double down on the muscle relaxing and stress relieving features of magnesium as having a hot bath can be beneficial by itself. It also means you completely bypass the risk of any digestive disturbances. (*Please note that if you consume Epsom salts internally – or another magnesium salt like magnesium chloride – it is likely to have a strong laxative effect.)
Magnesium oil is, usually, magnesium chloride in an oil base and is considered to be as – or more – effective oral supplementation and, like the bath option, avoids any digestive issues. Companies like Australian owned Amazing Oils produce high quality formulations in both roll on and spray on options, with really high bioavailability of the magnesium.
Some people find that their skin will slightly sting or itch after applying magnesium oils, but this is generally considered a sign of low magnesium status. If you find this sensation uncomfortable, you can soothe it with a moisturiser containing aloe vera.
Magnesium is a calming nutrient, so you’ll find it work bests to have it (regardless of the form) at night, especially if you are experiencing stress, anxiety, or insomnia.