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Does Magnesium Oil Spray Work? What the Research Says (and How to Use It)
Magnesium plays an important role in muscle function, energy production, nerve health and relaxation. Magnesium powders provide a well-researched way to increase your intake, while magnesium sprays are popular for massage and evening wind-down routines. Both can fit into your self-care routine, but they work differently, and understanding those differences helps you choose what's right for you.
Key Takeaways
- Magnesium supports over 300 enzyme systems in your body, including those involved in energy production, muscle function and nerve health.
- Research suggests that soil conditions and food processing can affect the magnesium content of our food.
- Magnesium powders are absorbed through your digestive system and can help increase magnesium intake.
- Magnesium sprays are popular for relaxation and massage, although research into absorption through skin is still developing.
- You can use both as part of your routine, with a few sensible precautions.
How I Discovered Magnesium (And Why I Love It!)
My magnesium journey started when I was pregnant and struggling with restless legs at night. If you've ever experienced that feeling where your legs just won't settle when all you want to do is sleep, you'll know exactly what I mean hahaha.
I started researching natural ways to help me feel more comfortable and get a better night's sleep. That's when I discovered magnesium!
Fast-forward to today, and magnesium is something I always have at home. I reach for it when my muscles feel sore, my legs are restless or I'm feeling a little flat. Personally, I feel like magnesium gives me an amazing boost, and it's become one of my favourite little self-care habits.
Of course, my experience isn't proof that magnesium treats these symptoms, but it sparked my curiosity about this amazing mineral.
And the more I learned about magnesium, the more I realised just how much this little mineral actually does for our bodies!
What Is Magnesium and Why Do We Need It?
Magnesium is a mineral your body needs every day. Healthdirect describes it as essential for healthy muscles, nerves, bones and blood sugar levels, and the US National Institutes of Health says it helps run more than 300 enzyme systems in your body.
Here's why it's so important:
- Energy: Helps your body convert food into usable energy
- Muscles: Supports normal muscle contraction and relaxation
- Nerves: Helps your nervous system function properly
- Sleep: Some small studies suggest oral magnesium may help certain people fall asleep faster, although evidence is still limited
- Bones and heart: Supports healthy bones, normal heart rhythm and blood pressure regulation
There's also encouraging research into oral magnesium for migraine prevention, with some studies suggesting it may help reduce migraine frequency under medical supervision.
Magnesium isn't a miracle cure, but it's certainly a mineral worth paying attention to!
Is Our Food Losing Magnesium Because of Soil Depletion?
We always encourage food first at Go For Zero. Leafy greens, nuts, seeds, legumes and wholegrains are great magnesium sources.
But here's something interesting I learned: the magnesium content of some foods may be declining.A 2026 scientific review discusses research reporting 20% to 30% declines in magnesium concentrations in certain fruits and vegetables over recent decades.
Intensive farming, soil acidity and nutrient imbalances can affect how much magnesium plants absorb. Food processing can also remove magnesium, particularly when wholegrains are refined.
Does this mean all our food is magnesium-deficient? No, definitely not! But it does highlight why healthy soil, responsible farming and eating a variety of wholefoods matter.
In Australia, the recommended daily intake is 310 to 320 mg for adult women and 400 to 420 mg for adult men. If you're concerned you're not getting enough, it's worth reviewing your diet with a qualified health professional before adding a supplement.
How Do I Know If I'm Low in Magnesium?
This is trickier than you'd think. Less than 1% of your body's magnesium is in your blood, so a standard blood test doesn't give the full picture.
Low intake can come from a diet light on greens and nuts, and from some health conditions and medications, including diuretics, reflux medicines and some antibiotics. If you're worried, a chat with your GP is the best next step (not a guess from a symptom list on the internet).
What Is Magnesium Oil, and How Is It Different From a Powder?
Here's a fun fact: magnesium "oil" isn't actually oil. Our Raw Medicine Pure Magnesium Oil Spray contains magnesium chloride and purified water, and it just feels a bit slippery on skin. That's where the name "oil" comes from.
Magnesium oil sprays have become popular for massage, post-exercise self-care and evening wind-down routines. They're easy to apply, don't require mixing anything and can be incorporated into a relaxing daily ritual.
A powder is the other way in. The Raw Medicine Re-energise Magnesium powder uses magnesium citrate, stirred into a drink or your morning oats, so it's swallowed and absorbed through your gut.
Why does that matter? Because how a form of magnesium gets into your body changes how well the research can say it works. Let's look at each.
Does Magnesium Oil Spray Work?
The research points in two directions.
On the encouraging side, a 2017 pilot study involving 25 people found that blood magnesium levels increased by 8.5% in those using magnesium cream, compared with 2.6% in the placebo group.
That's an interesting finding! However, the study was small, tested a cream rather than a spray, and the overall difference wasn't statistically significant. The researchers called for larger studies to better understand magnesium absorption through the skin.
On the cautious side, a 2017 review in Nutrients concluded the evidence isn't strong enough to recommend transdermal magnesium yet. They noted that magnesium may only pass through small areas like sweat glands and hair follicles, and that many of the studies were small.
So where does that leave us? Somewhere in the middle. Both studies are a long time ago, so we do need more research. Curious what others think? Have a look at the reviews about our magnesium sprays and see how customers are using them!
Does Magnesium Powder Work?
Swallowed magnesium has the longer research history. The NIH notes that citrate and chloride forms are absorbed more completely than magnesium oxide and sulfate, which is why it's worth checking which form is in your supplement.
Our Raw Medicine Re-energise Magnesium Powder contains magnesium citrate, a form your body can absorb through your digestive system.
Oral magnesium can help you meet your daily requirements, particularly if you're not getting enough through food.
Research has also explored magnesium supplementation for sleep, migraine prevention and blood pressure, although results vary.
Magnesium Spray vs Powder: How Do They Compare?
| Magnesium spray | Magnesium powder | |
|---|---|---|
| How you use it | Sprayed onto skin, like calves, feet or shoulders | Stirred into a drink, smoothie or oats |
| Form of magnesium | Magnesium chloride | Magnesium citrate |
| What the research says | Early and mixed, with small studies and calls for more trials | Oral magnesium is well studied for absorption, with limited evidence for specific benefits like sleep |
| Good to know | Can tingle on skin, so patch test first | Too much can cause diarrhoea, so stick to the label |
| Our pick | Calm & Relax Spray | Re-energise Powder |
How Do I Use a Magnesium Spray?
Raw Medicine's directions are five sprays (about 1 ml) daily as needed, on areas like your calves, the soles of your feet or your tummy. Their label also suggests keeping it off your upper body right before bed.
A few tips from us:
- Do a patch test on a small area first, especially if your skin is sensitive.
- Some people feel tingling or itching. You may see claims that this means you're deficient, but we haven't found research to back that up, so we'd treat it as a skin sensation. If it bothers you, rinse it off and try fewer sprays next time.
- Keep it away from broken or freshly shaved skin.
We stock a few options. The Pure is just magnesium chloride and water, the Calm & Relax is scented for an evening wind-down, and the Recovery is made for after a workout.
How Do I Take a Magnesium Powder?
Stir one heaped teaspoon (about 6 g) into water, a smoothie, yoghurt or oats once a day. It's berry flavoured, so it's a pretty easy habit to keep.
The label says it isn't advised for pregnant women or kids under 15, because of the herbal ingredients. And keep an eye on your total. The Australian upper limit for magnesium from supplements is 350 mg a day, and too much supplemental magnesium can cause diarrhoea.
Can I Use Magnesium Spray and Powder Together?
Yes, plenty of people do. Think of the powder as a daily top-up from the inside and the spray as a little ritual on the outside. There's no rule that says you have to pick one.
If you do use both, stick to the powder serve on the label and check in with your GP or pharmacist first if you take regular medication. The NIH lists interactions with some antibiotics, diuretics and reflux medicines.
The same goes for little ones. We have a Calm Kids spray labelled for ages 6 months to 3 years, but please check with your GP or child health nurse before using any magnesium product on babies and kids.
Why We Chose Raw Medicine
If you've shopped with us before, you'll know we're pretty fussy about what makes it onto our shelves. And I'm very happy to be fussy!Every product we consider goes through our ingredient screening process, including EWG database checks, and our suppliers complete a questionnaire covering more than 100 questions.
We love Raw Medicine because it's Australian-made, the sprays come in reusable glass bottles with refill options, and the powder is packaged in an aluminium tin. Because looking after ourselves shouldn't mean forgetting about the planet!
Curious to give magnesium a go? Explore our Raw Medicine range, currently 15% off until 20 October as part of our Sustainable Self-Care promo.
And if you're unsure which one is right for you, just ask us. We're always happy to help!
The Bottom Line
From those restless nights during pregnancy to today, magnesium has become one of those things I love having around the house.
I personally feel great when it's part of my routine, and I love learning more about how this little mineral supports our muscles, nerves, energy and overall health.As I always say, when we know better, we can do better. And that applies to us too!
Questions? Email me at askusanything@goforzero.com.au. We love researching!
Withlove,
Ellie x
This post is general information and isn't medical advice. Please chat to your GP or pharmacist before starting a supplement, especially if you're pregnant, on medication, or have a health condition.
Ready to Learn More?
If you’re keen to keep building your self-care routine (without the overwhelm), check out our other blogs below:
🧴 Does Your Skin Really Need a 12 Step Routine? - Why a simple three-step routine suits most skin, and how fewer, better products can save you money and cut waste.
🌿 Top 5 Essential Oils: Their Benefits & Easy DIYs - Meet five popular essential oils and some easy ways to use them around the home.
💁♀️ Natural Dry Shampoo Powder: Benefits, How to Use It & FAQs - A guide to switching from aerosols to a gentler, lower-waste powder, plus how to apply it and which one suits your hair.
Frequently Asked Questions
Does magnesium oil spray actually work?
The research is early and mixed. A small pilot study found blood magnesium rose slightly more with a magnesium cream than a placebo, while a review of the evidence said it isn't yet strong enough to recommend. Many people enjoy sprays as part of a calming routine.
Is magnesium spray better than magnesium powder or tablets?
Neither is "better" for everyone. Swallowed magnesium has the stronger research on absorption, while sprays are a skin-based option people like for ritual and comfort. You can use both.
Where is the best place to spray magnesium oil?
Most people use calves, the soles of the feet, shoulders or tummy. Pick whichever area suits your routine, patch test first, and skip broken or freshly shaved skin.
Can I use magnesium spray and powder together?
Yes, many people do. Stick to the label serve on your powder and talk to your GP or pharmacist first if you take regular medication.
How much magnesium is too much?
Foradults,theAustralianupperlimitformagnesiumfromsupplementsisgenerally350mgdailyunlessmedicallyadvised.Takingtoomuchcancausediarrhoeaandothersideeffects.
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