Topical Magnesium vs. Oral Supplements: Which One Is Right for You?

When reaping the benefits of magnesium, you have options—should you take a supplement or apply it directly to your skin? Both oral and topical magnesium have gained popularity, each with its benefits and best-use scenarios. 

While some swear by magnesium creams and sprays for muscle relaxation and skin absorption, others prefer the reliability of capsules and powders for replenishing magnesium levels internally. But which one is right for you? In this article, we’ll break down the key differences, benefits, and considerations to help you decide the best way to incorporate magnesium into your routine.

Understanding Magnesium Absorption

Magnesium absorption is a key factor in how well your body can benefit from this vital mineral. Whether taken orally or applied topically, the body uses different processes to absorb magnesium, and various factors can influence its effectiveness.

How the Body Absorbs Magnesium: Skin vs. Digestive System

Your body can absorb magnesium differently, but does it matter whether you take it by mouth or apply it to your skin? Let’s explore.

Oral Magnesium

When you take magnesium by mouth, your body absorbs about 30-40%,

mainly in the small intestine, with some absorption happening in the colon. This process occurs in two ways:

• Passive absorption: When you consume a lot of magnesium, most of it is absorbed by passing between the cells lining your intestines and into your bloodstream. This doesn’t require any special transport system.  
• Active absorption: When magnesium levels are low, the body uses special proteins to actively pull magnesium through the intestinal cells and into circulation. This is a more controlled method of absorption.  

Several factors can affect how well your body absorbs magnesium. Some foods, like proteins and certain carbohydrates, can help increase absorption, while high amounts of calcium, zinc, and certain fibers can make it harder to absorb.

Another reason oral bioavailability may be low is first-pass hepatic metabolism, which is when the liver processes magnesium before it enters the bloodstream. However, we don’t have data on exactly how much magnesium is removed from the bloodstream in this process. 

How you take magnesium also matters—smaller, more frequent doses are absorbed better than one large dose. Even the type of supplement you choose can make a difference, as some forms, like enteric-coated tablets, may delay absorption and reduce how much your body gets.

Topical Magnesium

When applied topically, magnesium often comes in a solution form like magnesium chloride. When it touches the skin, this compound breaks down into magnesium and chloride ions. These ions are absorbed through the skin, but the process depends on several factors.

One key factor is hair follicles. Magnesium ions can penetrate both healthy and damaged skin more easily in areas with open hair follicles, which help guide the ions deeper into the skin. This makes areas with active hair follicles better for absorption.

The outermost layer of the skin also affects how well magnesium can pass through. The ability of magnesium to move through this layer depends on how concentrated the solution is and how long it stays on the skin. For example, a magnesium chloride solution applied at higher concentrations or left on for longer can lead to better absorption.

Once magnesium ions penetrate the skin, they can enter the bloodstream and be distributed throughout the body.

Does Topical Magnesium Work?

Topical magnesium products have gained popularity as a convenient alternative to oral supplements, but how well do they really work? While these products come in various forms, from oils to creams and bath salts, the effectiveness of magnesium absorption through the skin remains an area of ongoing research.

Common Forms

Topical magnesium comes in several forms, each with its own composition and method of application. Here are the most common types:

Magnesium Oil: This is a concentrated magnesium chloride solution dissolved in water. Despite its name, it is not actually oily but has a slightly greasy feel when applied to the skin. It is commonly used in spray bottles, allowing for easy application on larger areas of the body.

Magnesium Creams or Lotions: These products typically combine magnesium chloride with moisturizing ingredients, such as shea butter, coconut oil, or aloe vera. They provide a smoother, creamier texture, making them easy to rub into the skin and offering hydration benefits.

Magnesium Bath Flakes or Epsom Salts: Epsom salts are magnesium sulfate crystals that dissolve in warm water. When added to a bath, they allow magnesium to be absorbed through the skin, offering a soothing way to introduce magnesium into the body.

Magnesium Gel: Similar to creams and lotions but with a thicker consistency, magnesium gel often contains magnesium chloride and water. It absorbs quickly and is typically used for targeted applications, especially for smaller or more specific areas of the body.

Each of these forms provides a different delivery method for magnesium through the skin, and the choice of form often depends on personal preference or the desired texture.

Does Research Support Topical Magnesium Absorption?

Overall, there is little research on the effectiveness of topical magnesium, but this is what we know. 

A review on topical magnesium found that while there are claims it offers better absorption and fewer side effects than oral supplements, these ideas aren’t yet strongly backed by scientific evidence. Some studies have looked into how magnesium permeates the skin, but they often don’t detail how much magnesium gets absorbed, making it hard to assess its effectiveness.

One pilot study of 25 participants investigated how magnesium cream formulations permeate the skin. One group used a magnesium cream (56 mg/day) for two weeks, while the other used a placebo cream. Researchers measured participants’ magnesium levels in their blood and urine before and after the 14 days.

The magnesium cream group had a small but significant increase in blood magnesium levels. However, there was only a slight increase in magnesium in their urine, which wasn’t statistically significant. The small increase in urinary magnesium suggests the cream may not deliver enough magnesium to affect the body’s overall levels.

Another study by the Epsom Salt Council tested whether Epsom salt can be absorbed through the skin. Nineteen participants took daily 12-minute baths in warm Epsom salt water for seven days. Blood magnesium levels increased in 16 of them, rising from an average of about 105 ppm to 141 ppm after a week.

Urinary magnesium levels also doubled after the first bath, showing absorption. Those whose blood levels didn’t rise excreted more magnesium in urine, suggesting their levels were already sufficient. After seven days, urinary magnesium returned to normal, indicating some retention in tissues. Please note that this study was not published in a peer-reviewed journal.

So, there is promise in the research, but the results aren’t significant enough to draw firm conclusions. Researchers noted that the skin’s natural barrier also makes it harder for magnesium to be absorbed, which adds to the challenge of determining how well topical applications work.

Magnesium Supplements: Why Oral Intake Matters

Oral magnesium provides a wide range of systemic support, from muscle function to blood sugar support. Because it’s absorbed through the digestive system and enters the bloodstream, it provides widespread benefits as the magnesium circulates throughout the body and affects various systems. Magnesium is essential support for:

• Healthy digestion
• Muscle recovery
• High-quality sleep
• Blood sugar control
• Bone health
• Brain health and cognitive function
• Thyroid health
• Stress resilience
• Hormone balance in both men and women, especially in menopause

Different Forms of Oral Magnesium and Absorption Rates

While topical magnesium generally consists of either magnesium chloride or magnesium sulfate, oral magnesium comes in various forms, each with unique properties and benefits. These different forms can impact how well magnesium is absorbed in the body and how it affects overall health. 

Organic forms of magnesium are generally better absorbed and gentler on digestion compared to non-organic forms. This is because organic magnesium compounds, like magnesium glycinate, citrate, and malate, are bound to organic molecules that enhance bioavailability. Each form seems to uniquely benefit a different set of organ systems. For example, magnesium glycinate is well-tolerated and supports relaxation, [R8] while magnesium citrate is commonly used for digestion and mild constipation relief.

In contrast, non-organic forms like magnesium oxide, sulfate, or carbonate tend to have lower absorption rates and may cause digestive discomfort.

To learn more about the effectiveness, absorption, and potential benefits of each form of magnesium, check out our detailed article.

To ensure optimal absorption and a broad range of benefits, Magnesium Breakthrough combines seven forms of magnesium, each chosen for its ability to support different systems in your body. Whether focusing on muscle recovery, sleep, or stress management, Magnesium Breakthrough provides a well-rounded approach to boosting your magnesium levels.

Bioavailability: How Well Your Body Absorbs Oral Magnesium

While meeting your daily magnesium needs through diet is ideal, it’s pretty hard these days due to declining magnesium content in the soil. The bioavailability of magnesium—how well and how much your body can absorb and use the mineral—varies across different forms of magnesium supplements. 

There is a broad range in magnesium absorption rates, with studies showing anywhere from 10% to 75% absorption. Magnesium glycinate and Sucrosomial® magnesium are some of the most bioavailable forms, while magnesium citrate and oxide are poorly absorbed.

It’s often best to take a combination of magnesium forms to support the body effectively. Different types of magnesium serve different purposes and may be absorbed in various parts of the digestive system, maximizing their overall benefit. 

For example, magnesium glycinate supports relaxation and sleep, while magnesium citrate may help digestion. Magnesium malate is often used for muscle recovery and energy production. By using multiple types, you can address various health needs and ensure better overall absorption.

If you’re wondering about the right magnesium intake, this guide on whether 500mg of magnesium is too much breaks down safe and effective dosage levels.

Comparing Topical and Oral Magnesium: Which Works Best?

When deciding whether to use oral or topical magnesium, consider the effectiveness of each method, how well your body absorbs the mineral, and your target goal.

Absorption Rate and Effectiveness

Oral magnesium is well-documented for its ability to raise blood levels, as it is absorbed through the digestive system and distributed throughout the body to support functions like muscle function, sleep, and bone health. A study examining oral magnesium determined it can increase blood levels by 7.9% within an hour and up to 8.8% after six hours.

The absorption of topical magnesium remains debated, but prolonged soaking in Epsom salt baths can rapidly increase blood magnesium levels by 8.98% after just one bath—comparable to early-stage oral absorption. This suggests that full-body immersion may offer some systemic benefits. However, applying magnesium to a smaller area makes absorption harder to measure and unlikely to provide the same effects.

Best Use Cases for Each Form

Oral Magnesium is the preferred choice for full-body support, including muscle recovery, sleep quality, and overall wellness. It provides broad systemic benefits and supports long-term magnesium levels in the body. 

Topical magnesium may be effective for immediate relief, such as soothing sore muscles or reducing localized tension. It can also benefit skin health, with magnesium oil, creams, and bath flakes offering a more direct application. Additionally, it’s a great option for those with digestive issues who might experience discomfort with oral magnesium supplements.

Ultimately, choosing between oral and topical magnesium depends on your needs. For consistent, systemic support, oral magnesium is the more reliable option, while topical magnesium may be better for addressing specific areas or providing targeted relief. Incorporating both methods into your routine can offer a balanced approach to magnesium supplementation.

Conclusion

While research on topical magnesium absorption is still inconclusive, both forms can be valuable additions to your wellness routine. Understanding how each method works allows you to decide the best way to boost your magnesium levels and support your health goals.For those looking for reliable, systemic magnesium support, Magnesium Breakthrough offers a powerful solution with multiple forms of magnesium designed to support muscle function, sleep, and overall well-being.