Magnesium Sprays & Epsom Baths: Do They Work?

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Magnesium is an essential mineral that plays a major role in keeping your body running smoothly. It supports everything from muscle function to energy production, and most of us get it from a healthy diet—foods like leafy greens, nuts, seeds, and whole grains are great sources. For those with deficiencies, oral magnesium supplements are widely used and well-researched.

But in recent years, there’s been a surge of interest in topical magnesium products, including sprays, oils, lotions, and especially Epsom salt baths. These are often marketed as natural remedies for sore muscles, poor sleep, stress, and even “detoxing” the body. The central claim? That magnesium can be absorbed directly through the skin. But how true is that?

Can Your Skin Really Absorb Magnesium?

At first glance, the idea of absorbing magnesium through the skin sounds pretty convenient. You skip the pills and instead soak in a warm bath or apply a magnesium spray—and voilà, your magnesium levels go up. Unfortunately, scientific evidence doesn’t support this as strongly as the marketing would suggest.

Some of the initial hype came from claims by Dr. Norman Shealy, who stated that topical magnesium could correct deficiencies faster than oral supplements. However, his statements weren’t based on peer-reviewed research—just anecdotal observations presented at a conference. That’s not exactly a solid scientific foundation.

Some of the most extreme examples of magnesium absorption come from people who nearly drowned in the Dead Sea, a body of water rich in magnesium. In those cases, elevated magnesium levels were found in the blood—but that was due to ingesting the water, not from soaking in it.

What the Research Actually Shows

A few lab studies suggest that under ideal conditions, very small amounts of magnesium might be able to pass through the skin—mainly through hair follicles and only when applied in extremely concentrated forms. But real-world studies paint a different picture.

In one clinical trial, participants applied a magnesium-rich lotion multiple times a day. Researchers monitored their blood magnesium levels and found no significant changes. Another study tested a protective cream containing magnesium and again found no measurable absorption into the bloodstream.

These findings suggest that if magnesium does enter the body through the skin, it’s in such tiny amounts that it’s unlikely to make a meaningful difference.

Why the Skin Is So Hard to Penetrate

So why doesn’t magnesium absorb well through the skin? The reason is simple: your skin is designed to be a barrier. Its main job is to protect your body from harmful bacteria, toxins, and yes—even beneficial nutrients.

The outermost layer of your skin is made of tightly packed dead skin cells and fats that form a waterproof seal. This layer is excellent at keeping things out, especially water-based substances like magnesium. Even if something manages to pass this barrier and reach the deeper layers of the skin, that doesn’t mean it’s entering your bloodstream. It may just stay in the skin tissue or break down before it can be used by your body.

For a nutrient or drug to be absorbed through the skin, it needs very specific qualities. It must be small, fat-soluble, and electrically neutral. That’s why nicotine patches and hormone creams can work—they’re chemically designed to meet those criteria. Magnesium, on the other hand, is water-soluble and carries an electrical charge, making it very difficult to absorb through the skin in meaningful amounts.

The same issue applies to most vitamins, amino acids, and herbal extracts. Their molecules are often too large or chemically unsuitable for skin absorption.

Benefits of Topical Magnesium

When it comes to health trends, topical magnesium has carved out a strong following. You’ve probably seen sprays, oils, lotions, and especially Epsom salts promoted for everything from easing sore muscles to improving sleep. But if you’re wondering whether rubbing magnesium on your skin or soaking in a bath can actually deliver health benefits, let’s break it down—starting with what the research really tells us.

Muscle pain

One of the most popular claims about magnesium sprays and baths is that they relieve sore muscles and reduce cramps. The idea is simple: magnesium helps muscles relax, so applying it directly to a tense or painful area should bring quick relief. A few small studies have looked into this.

In one, people with fibromyalgia used magnesium chloride spray on their limbs and reported a slight improvement in symptoms. Another study involved kidney disease patients with nerve pain in their feet—some reported feeling better after using a magnesium spray over time.

But here’s the problem: these were very small pilot studies with no placebo controls. That means we don’t know if the magnesium made a difference or if people simply felt better from the cooling sensation or the act of rubbing the spray in. For healthy people, there’s no solid evidence that topical magnesium helps muscle pain at all.

Even oral magnesium supplements, which are much better absorbed, haven’t consistently shown benefits for muscle cramps in clinical trials. So it’s unlikely that applying magnesium on your skin would offer stronger results. If there is any benefit, it’s probably small—and more about the act of massage or the warmth of a bath than the magnesium itself.

Skin Conditions

Magnesium is also marketed as a treatment for skin issues like eczema, acne, and psoriasis, or simply as something to leave your skin feeling softer. These claims are a bit more realistic because they don’t rely on magnesium entering your bloodstream—it only needs to act on the surface of your skin.

One small study looked at people with eczema soaking in water rich in Dead Sea minerals, including magnesium. They did experience some symptom relief. However, the Dead Sea contains a mix of minerals—not just magnesium—so it’s unclear what caused the improvement.

Epsom salt, the most common topical magnesium product, contains only magnesium sulfate. That’s quite different from the complex mineral makeup of the Dead Sea. While soaking in Epsom salt might help exfoliate dry skin or provide a soothing sensation, there’s no strong evidence that it can treat skin conditions on its own.

Sleep and Relaxation

Magnesium is often hyped as a natural sleep aid. You’ll hear people say they rub magnesium oil on their feet or back before bed to help them relax. But is there real science behind this? Not really—not for topical magnesium.

Most of the positive research on magnesium and sleep comes from studies using oral supplements. These studies suggest that magnesium can help calm the nervous system, which may support better rest. But no clinical trials have tested whether magnesium applied to the skin has the same effect.

That said, a warm bath or a soothing bedtime routine can certainly help you wind down, whether magnesium is involved or not. So if a magnesium lotion or spray feels relaxing, go ahead—but don’t expect it to solve sleep problems based on the magnesium alone.

Best Types of Magnesium Supplements

If you truly want the benefits of magnesium—whether it’s for energy, relaxation, or muscle support—oral supplements are still your best bet.

comparison-of-magnesium-supplements — Comparing the bioavailability, cost, and uses of common magnesium supplements

Here’s a quick guide to the most popular types:

Magnesium Oxide: One of the cheapest and most common forms, but it’s poorly absorbed. It’s more helpful for relieving constipation than boosting magnesium levels.
Magnesium Citrate: This is combined with citric acid, which improves absorption. It’s affordable, easy to find, and works well for general supplementation.
Magnesium Glycinate: Known for being gentle on the stomach and better absorbed than citrate. It’s often used for its calming effects and may help with anxiety or stress.
Magnesium Malate: Paired with malic acid (found in fruits), it’s well absorbed and sometimes used to manage fatigue or sore muscles. Some early research links it to potential benefits for chronic fatigue.
Magnesium Threonate: A newer, more expensive form that can cross the blood-brain barrier. It’s often marketed for memory and cognitive function, though research is still limited.

You might also run into forms like magnesium lactate or magnesium taurate, but they’re less commonly used. As for topical forms: magnesium sulfate (aka Epsom salt) and magnesium chloride (found in most sprays and oils) are popular, but not well supported by science for absorption or measurable health benefits.

Dr. Brian’s Review

So, what’s the takeaway? If you’re looking for real, evidence-based health benefits from magnesium, stick with oral supplements. Topical magnesium might feel good, and the routine of using it—whether it’s a warm bath or a relaxing rub—can be comforting. But based on the current research, it’s not a reliable way to raise your magnesium levels or treat medical issues.

That doesn’t mean you have to toss your Epsom salts or magnesium sprays. Just use them for what they are: tools for relaxation and self-care, not miracle cures. A calming bath or massage can do wonders for how you feel—but the credit probably goes more to the ritual than the magnesium itself.

Top supplement choices

Magnesium Citrate – 1 to 4 caps / day
Magnesium Glycinate – 1 to 4 caps / day
Magnesium Malate – 2 to 6 caps / day
Magnesium Threonate – 3 to 6 caps / day

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