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Magnesium cream is a way that you can get your daily magnesium, and some feel this method of delivery has benefits over taking it orally. We uncover whether or not transdermal magnesium is best, and if so, which the best magnesium creams are.
Why Is Magnesium Important?
Magnesium is an important essential mineral responsible for helping facilitate the function of more than 300 enzyme reactions in our bodies. Magnesium plays a role in nerve and muscle function, the regulation of blood pressure, and the immune system.
Much of the magnesium in your body is stored in your skeletal system, and then the rest is found in your muscles, bodily fluids, and soft tissues.
It’s very common for people in America to be magnesium deficient, and it can lead to serious health complications.
When you get enough magnesium it can help prevent chronic diseases or treat the symptoms, including type 2 diabetes, cardiovascular disease, migraine and even Alzheimer’s disease.
The following are some of the key reasons magnesium is important to your health:
- Magnesium plays an important role in bone health. Getting enough magnesium regularly is linked to a reduced risk of osteoporosis in women after menopause. There are also indirect benefits of magnesium on bone health because it plays a role in the regulation of vitamin D and calcium levels, which are necessary nutrients for bone health.
- There is research that shows a diet high in magnesium can lower the risk of type 2 diabetes, likely because of the role magnesium plays in insulin metabolism and glucose control. Magnesium deficiencies are linked to worsening of insulin resistance, which is usually the condition that occurs before you develop full-blown type 2 diabetes.
- Your cardiovascular system depends on magnesium. There was a review conducted in 2018 that found being magnesium deficient can increase your risk of cardiovascular problems. Magnesium deficiency is frequently seen in people with congestive heart failure and often leads to worse outcomes. If you receive magnesium shortly after having a heart attack, you have a lower risk of death. In some cases, magnesium is used to reduce the risk of abnormal heart rhythm (arrhythmia) in congestive heart failure.
- If you increase your intake of magnesium, you may reduce your risk of a stroke based on a 2019 meta-analysis. That analysis found that for every 100 mg per day that magnesium intake was increased, it decreased the risk of stroke by 2%.
- To a small extent, magnesium may help lower blood pressure.
- Increasing your magnesium intake may help if you suffer from migraines or other headaches. A magnesium deficiency can restrict your blood vessel constriction and affect neurotransmitters, which are both linked to migraines. A review done in 2017 found that 600 mg of magnesium citrate was both a safe and effective migraine prevention strategy.
- The use of a magnesium supplement, particularly when paired with B-6 may help with symptoms of premenstrual syndrome (PMS).
- Magnesium is associated with mood disorders like anxiety and depression. People with low magnesium levels may have higher levels of anxiety and more symptoms of depression.
So how much magnesium should you get daily?
If you’re a female between the ages of 19 and 30, the recommended intake is 310 mg a day.
For males in that age group, it’s 400 mg. If you’re a female 31 and older, the recommended daily magnesium intake is 320 mg and for males, it’s 420 mg.
What Are the Symptoms of Magnesium Deficiency?
The symptoms of magnesium deficiency, which is also known as hypomagnesemia, can include:
- Nausea or vomiting
- Loss of appetite
More severe symptoms of magnesium deficiency may include:
- Muscle cramps
- Heart rhythm changes
There aren’t really a lot of side effects of getting too much magnesium because your body gets rid of any excess through your urine. Mild symptoms may occur if you take too much of a magnesium supplement, like cramping, nausea, and diarrhea.
If you have a kidney disorder, you should speak with your doctor before you take magnesium supplements.
Types of Magnesium Supplements
There are many different types of magnesium supplements, including:
- Magnesium citrate is one of the most common types of this supplement. It’s also one of the most bioavailable forms, which means that your digestive system can absorb it most easily. Magnesium citrate also has a laxative effect, so sometimes it’s used to relieve constipation. This type of magnesium supplement is also often marketed as a way to help symptoms of anxiety and depression.
- Magnesium oxide is a salt that’s a combination of oxygen and magnesium. It’s the active ingredient in milk of magnesia, which is a constipation treatment. It’s also sold in capsule and powder form, but this isn’t the preferred form of a supplement for magnesium deficiency because it’s not well-absorbed.
- Magnesium chloride is well-absorbed, and it can be taken in tablet or capsule form, but it’s also used in creams and lotions. People often use magnesium cream to help soothe their muscles.
- Magnesium lactate is a salt, and it’s easier on the digestive system for many people.
- Magnesium malate is well-absorbed and gentle on your system, and it’s often used by people to help with symptoms of chronic fatigue syndrome and fibromyalgia.
- Magnesium taurate includes an amino acid—taurine. This type of magnesium supplement seems to be especially helpful in regulating blood sugar and blood pressure.
- Magnesium L-threonate is a salt that you can easily absorb, and in animal studies it is best for increasing the magnesium in your brain. For that reason, it may be helpful for memory loss and depression.
- Magnesium sulfate is also known as Epsom salt, and it’s frequently used in baths and skincare products because it may promote stress relief and help with muscle aches and soreness.
What Is Magnesium Cream?
Magnesium cream is absorbed through the skin, and it’s also known as a transdermal delivery system of the mineral. There have been a few studies showing that there’s an immediate action of the magnesium when it’s absorbed through the skin.
For example, in one study, the finding was that magnesium uptake was five times faster with a magnesium cream compared to tablets.
A separate study which was done by Migraine Action found that transdermal magnesium delivery had a more positive effect on migraines.
People frequently use magnesium creams and lotions after they exercise for sore muscles, and to help improve their sleep quality. There seem to be some potential benefits of using a magnesium cream for people with fibromyalgia also.
Top 5 Best Magnesium Creams
For someone who wants a transdermal magnesium cream, the following are our picks for the best available.
The Elepure Natural Magnesium Lotion is a high-potency product that is soothing on the skin and has no scents or dyes.
- This magnesium cream is one of the strongest available with more than 300 mg of magnesium per teaspoon
- All ingredients are completely naturally
- Includes shea butter and argan oil
- Made from magnesium chloride
- Paraben and formaldehyde-free
According to reviews of this magnesium cream, this product has no odor or tingling, and users say they can notice the difference with the high magnesium concentration.
Other reviews say this magnesium cream works well for symptoms of anxiety, insomnia and migraines and they like it because they have digestive issues when they take other forms of magnesium.
Another review says this magnesium lotion can also immediately start to remedy leg cramps and pain, and users say it’s had numerous other health benefits such as helping them lower their blood pressure.
This certified organic shea-butter based magnesium cream also includes prickly pear seed, argan seed, and hemp seed.
- High potency with 250 mg of magnesium per teaspoon
- No added scents, dyes or colors
- No parabens or formaldehyde
- Sourced from the Zechstein seabed in the Netherlands—Zechstein magnesium is free of mercury, arsenic, lead, and fluoride
- Non-comedogenic and won’t clog pores as a result
The Mo’ Maggie Magnesium cream is a favorite among Amazon shoppers. According to reviews, users can notice the potency and it absorbs quickly.
Some reviews say that this magnesium cream has helped them lose weight because it reduced their insulin resistance.
Reviews also say that users feel this magnesium cream has helped them with their sleep, headaches and depression.
Users also say they can use just a bit of this cream, and they start to feel nearly immediately less anxious.
Ancient Minerals offers a well-rated magnesium cream that is a gentle concentration of magnesium chloride, that still remains therapeutic.
- One full pump press delivers 40 mg of elemental magnesium chloride
- Genuine Zechstein pure magnesium chloride—considered the purest magnesium source in the world
- Manufactured in Austin, TX
- Also includes jojoba seed oil, shea butter, and coconut
Again as with our other picks for the best magnesium creams, Ancient Minerals seems to have a product that delivers.
For example, one reviewer said she was diagnosed with an over-stimulation of the nervous system, and she was advised to use this particular magnesium cream by her chiropractor. She said it was like a miracle cream that helped her with pain that no medication could.
Other reviews say this magnesium cream helps with relaxation and deep sleep, and also that it helps with cramping and spasms of the muscles.
The Seven Minerals Rejuvenating Magnesium Lotion doesn’t have any endocrine disruptors and this product includes a complete money-back guarantee.
- The pure magnesium chloride in this lotion is mined from the Permian Seabed
- Includes ionic magnesium as well as organic essential oils and avocado butter
- Also includes anti-aging Royal Jelly
- Calming oils included in this formulation like lemon and lavender oil
- No artificial colors or fragrances
The Seven Minerals magnesium cream has anti-aging benefits as well as the overall benefits of a magnesium transdermal product.
The magnesium is delivered deep beneath your basal skin layer, to help with regeneration. Along with improving skin’s collagen levels, circulation, and elasticity, it serves as a carrier so your body gets the full impact of the vitamins and nutrients in this magnesium cream.
According to reviews, the Seven Minerals magnesium cream is wonderful for starting out with transdermal magnesium because it’s not too potent. People feel that it helps with their chronic migraines and back pain, and it doesn’t seem to have the itchiness that is sometimes associated with other magnesium lotions.
Our fifth pick for the best magnesium creams is another Seven Minerals product. This one is especially good for pain, leg cramps, and muscle soreness.
- This magnesium cream includes cocoa butter and vitamin E, so it’s ultra-moisturizing
- Contains no artificial fragrances, preservatives or parabens
- Contains a high concentration of magnesium chloride absorbed very effectively
- Toxin-free and gentle on the skin despite the potency of the magnesium it contains
This magnesium cream is great for chronic muscle pain according to reviews, and people seem to frequently get good results when using it to help with symptoms of fibromyalgia. This appears to hold true even when people have tried other options and found little relief.
Reviews say that it conditions your skin and keeps it moist, and some reviews also say they use it to help with muscle spasms caused by multiple sclerosis.
Summing Up—The Best Magnesium Creams
Magnesium is an extremely important mineral for all of us. Having adequate magnesium can help reduce health concerns ranging from migraines to chronic pain. Not having enough magnesium is linked to serious health conditions including cardiovascular disease and Alzheimer’s.
One way to get magnesium is transdermal, meaning applied on your skin. The above are some of the best magnesium cream products.