By Phillipa Frankish B. Health Science (Naturopathy and Nutrition)
Magnesium is an essential mineral that plays a vital role in many processes throughout the body, particularly supporting the musculoskeletal, nervous, cardiovascular and endocrine systems. The recommended daily intake (RDI) of magnesium is 320mg for adult females and 420mg for adult males (NHMRC).
Magnesium is widely recognised for supporting muscle recovery, helping to relieve muscle tension, reducing cramping and contributing to improved sleep onset. It may also play a role in supporting nervous system regulation and overall recovery.
Despite its importance, magnesium deficiency is relatively common. Signs of deficiency may include muscle cramping, muscle twitching, decreased appetite, fatigue and weakness. These deficiencies can arise for a range of reasons, including low dietary intake, malabsorption, long-term use of medications, frequent excessive exercise and prolonged vomiting or diarrhoea.
Magnesium can be obtained through a variety of dietary sources, including:
- Green leafy vegetables such as spinach, Swiss chard and kale
- Wholegrains including brown rice and quinoa
- Legumes such as black beans and edamame
- Nuts and seeds including pumpkin seeds, chia, almonds and cashews
- Dark chocolate (minimum 70% cacao)
Magnesium supplementation can also be considered if you’re not consistently meeting your daily intake. The form of magnesium used in supplements significantly influences how well it is absorbed. Well-absorbed forms include magnesium biglycinate, magnesium citrate and magnesium L-threonate, while forms such as magnesium oxide are generally less well absorbed.
Magnesium chloride is a form that is absorbed transdermally, meaning it is applied to the skin and absorbed into the body. One of the potential benefits of this method is that it bypasses the digestive system, which may be useful for those who experience sensitivity to oral supplementation.
Topical magnesium — such as sprays and bath flakes — offers an alternative way to incorporate magnesium into your routine. This can be particularly helpful for those who dislike tablets and powders, or who are looking for a simple, single-ingredient option. It can also be an easy addition to existing recovery or self-care practices.
USING MAGNESIUM FLAKES AND SPRAYS
Magnesium Bath Flakes
- Magnesium flakes can be used in a bath or foot soak.
- Add 1–3 cups of flakes to a warm water
- Soak for around 20–30 minutes
- 1 cup of magnesium flakes is equivalent to 15mg elemental magnesium
Magnesium Spray
- Apply to clean skin, ideal areas are the arms, legs or torso – avoid broken skin and sensitive areas.
- Start with a small amount (1–3 sprays)
- Massage gently to increase absorption
- Rinse off after 20 minutes
- 6 sprays of magnesium oil is equivalent to 100mg of elemental magnesium
Please be aware, some people experience a mild tingling sensation when first using topical magnesium.
