In this article we explain the top 7 ways magnesium spray could benefit you and the best products for 2025. Bonus: we give you a recipe for making your own magnesium spray at home!

Magnesium is a mineral that enables communication between cells in your body; it’s essential for the proper function of your nerves and muscles. 

Magnesium supplementation may be recommended to people who are not getting enough magnesium from their diet, or who are experiencing symptoms of magnesium deficiency such as restless sleep and muscle aches. 

Are You Getting Enough Magnesium?

• Magnesium is found in many food sources including:
  
• Nuts and seeds (pumpkin seeds are particularly high in magnesium)
• Dark Chocolate
• Leafy Greens
• Whole Grains
• Legumes
• Tofu

Signs of a magnesium deficiency may include:

• Muscles cramps and spasms
• Numbness
• Restless Leg Syndrome
• Fatigue and muscle weakness
• Anxiety
• Depression
• Brain Fog
• Poor sleep quality
• Digestive issues
• Bone and joint problems
• Headaches or Migraines

Top Benefits of Magnesium Spray

1. Promotes Healthy Sleep
   Magnesium enables the function of GABA (gamma aminobutyric acid), a neurotransmitter that blocks ‘wakeful’ brain signals [1]. 
   
   
2. Relieves Muscle Tension and Cramps
   Magnesium balances out the absorption of calcium; preventing over-contraction of muscles. It is therefore proven useful in treating restless leg syndrome and muscle spasms and cramping [2].
   
   
3. Helps Relieve Growing Pains in Children
   Growing pains are often caused by muscle tension and minor inflammation; magnesium sprays can help regulate muscle contractions and calm the nervous system, easing aches and pains. Magnesium sprays are gentle and safe to use on children, as topical application bypasses the GI tract and reduces the risk of any side effects [2].
   
   
4. Supports Muscle Recovery
   Magnesium balances out the absorption of calcium; preventing over-contraction of muscles, making it useful in treating restless leg syndrome and muscle spasms and cramping [3].
   
   
5. Helps Restless Leg Syndrome
   Magnesium enables communication between cells in your nervous system. It interacts with different cell receptors, preventing overstimulation and causing them to relax, thus enabling them to remain healthy.
   
   There is no evidence to suggest that topical magnesium is harmful to pregnant women or their baby [2]. As is the case with all vitamins and supplements taken during pregnancy or lactation, it is best to check with your GP first.
   
   
6. Helps Relieve Migraines
   Magnesium helps to regulate neurotransmitters and calm the nervous system, which can prevent migraine triggers. Magnesium spray helps to relax tense muscles  to reduce inflammation and improve blood flow, which could be causes of headaches or migraines [1].
   
   
7.  Boosts Energy Levels
   Magnesium supports ATP production, your body’s primary source of energy. It helps convert food into usable energy by activating enzymes involved in metabolism. Magnesium also supports better sleep and lowers stress by balancing cortisol  levels, which is needed for sustained energy release throughout the day [1].
   

How to Use Magnesium Spray

Magnesium sprays are simply sprayed and rubbed onto your skin. If you’re using magnesium spray for cramps or muscle aches, you can spray it directly onto the affected area. Just be sure to avoid broken skin, eyes and sensitive areas.

Some research indicates that magnesium is better absorbed into the skin when sprayed on an area with a high density of hair follicles or sweat glands. 

Due to limited research, maximum dosage of sprays is yet to be established. Potency of products varies greatly, so stick to the recommended dosage on the product label [3].

Best Magnesium Sprays 2025

How to Make Magnesium Spray Out of Magnesium Flakes

1. Boil ½ cup of distilled water
2. Pour water over ½ cup of magnesium chloride flakes into a bowl
3. Stir until dissolved. When cool, add to spray bottle

Side Effects / Precautions / Interactions [3]

Magnesium supplementation can cause nausea, cramps and diarrhoea, however topical solutions (magnesium sprays) avoid the GI tract, alleviating this potential side effect.

Some people experience a tingling sensation on their skin after applying magnesium spray. This should subside quickly, with many users reporting this effect to occur only the first few times they apply the spray. If you experience signs of an allergic reaction, discontinue use and seek medical attention.

Those with kidney disease or poor kidney function should avoid supplementation with magnesium.

Certain antibiotics can interact negatively with magnesium supplements. You should avoid using magnesium supplements until the course of antibiotics is complete.

Summary

The best way to raise your magnesium levels is by incorporating magnesium rich foods into your diet such as nuts, seeds and whole grains. Magnesium sprays offer a fast acting solution to muscle aches and pains that may help promote a restful nights’ sleep and improve energy and mood.

References

[1] Dr Axe, 2023. Magnesium Chloride Benefits for Sleep and Depression. https://draxe.com/nutrition/magnesium-chloride-benefits/

[2] RupaHealth, 2024. Magnesium Spray: How it Works and the Benefits https://www.rupahealth.com/post/magnesium-spray-how-it-works-and-the-benefits#:~:text=Magnesium%20is%20well%2Dknown%20for,small%20study%20with%20fibromyalgia%20patients.

[3] WebMD, 2024. Magnesium Spray for Better Sleep? What You Need to Know. https://www.webmd.com/sleep-disorders/news/20240327/magnesium-spray-sleep-what-to-know