The Best Way to Take Magnesium: Spray, Supplement, or Cream

Magnesium is a vital mineral that plays a crucial role in numerous physiological processes in the body. It is involved in over 300 enzymatic reactions and is essential for maintaining good health.

In this article, we will explore the best methods of taking magnesium, including supplements, sprays, and creams, to help you make an informed choice based on your specific needs.

What is Magnesium and What is it Used For?

Magnesium is an essential mineral that the body requires for various functions. It is involved in muscle and nerve function, bone health, regulating blood sugar levels, and supporting the immune system. Magnesium also plays a significant role in maintaining heart rhythm and blood pressure.

Here are some of the common uses of magnesium:

• Muscle Health: Magnesium is often taken to relieve muscle cramps and spasms.
• Sleep Aid: Magnesium is known for its relaxing properties and can help improve sleep quality, making it a popular choice for those struggling with insomnia.
• Anxiety Management: Some individuals find that magnesium supplements help reduce anxiety and promote a sense of calm.
• Constipation Relief: Magnesium can act as a natural laxative, aiding in regular bowel movements.
• Heart Health: Magnesium plays a vital role in cardiovascular health, helping to regulate blood pressure and maintain a healthy heart.
• Bone Health: It supports the absorption and metabolism of calcium, contributing to strong and healthy bones.
• Migraine Prevention: Magnesium supplements may reduce the frequency and severity of migraine headaches in some individuals.
• Energy Production: As a cofactor in ATP production, magnesium is essential for overall energy levels and cellular function.
• Blood Sugar Control: It aids in insulin sensitivity and may help with blood sugar regulation, especially in individuals with type 2 diabetes.

Best Methods of Taking Magnesium

Now, let's explore the three common methods of taking magnesium:

Magnesium Spray vs. Magnesium Supplements

Magnesium Spray

Pros:

1. Bypasses Digestive System: With the spray method the magnesium is absorbed through the skin bypassing any chance of gastrointestinal discomfort that comes with most supplements ingested orally.
2. Targeted Relief: If the goal is to target a particular area of your body, such as muscle cramps, soreness, or restless leg syndrome, this can be very effective. It will provide direct and fast relief to the area where it is applied.
3. Convenience: Convenience is a big factor here as it is easy to carry and apply where and why needed. This makes it suitable for people on the move and people who need to only do topical applications.

Cons:

1. Skin Sensitivity: Skin sensitivity can become a problem for people who have skin irritation issues. For these people using the skin application can cause itching or tingling.
2. Inaccurate Dosage: Unlike tablets or supplements, it can be extremely difficult to ascertain the right dosage that should be used at a time. With this as a concern, monitoring overall magnesium dosage and consumption can be used.
3. Low Research on Absorption: Although widely used, research on how much magnesium is absorbed through the skin is still limited, leading to variability in

Magnesium Supplements

Pros:

1. Available in various Forms: Variety and availability is a big win for magnesium supplements. You can find magnesium supplements in different forms such as magnesium threonate, glycinate, taurate, and malate.
1. Magnesium Threonate: This is used to support cognitive function and has the ability to cross the blood-brain barrier making it ideal for memory and brain health applications.
2. Magnesium Taurate: This is mainly used for cardiovascular health and to support healthy blood pressure and heart function.
3. Magnesium Glycinate: This is bioavailable and calm on the stomach. People with digestive sensitivities will find this helpful due to its gentle nature on the stomach.
4. Magnesium Malate: This is popular among athletes as it is used to reduce muscle pain and fatigue. It is also used by people with chronic pain.
2. Dosage Control: Unlike the spray option, it is easy to control usage and dosage. This ensures correct and accurate absorption of magnesium per serving. Magnesium supplements offer clear dosing instructions, ensuring you get the correct amount of magnesium per serving.
3. Systemic Absorption: Oral supplements are absorbed through the digestive system, providing widespread benefits throughout the body.

Cons:

1. Possible Digestive Discomfort: It is possible to experience digestive discomfort in some forms such as magnesium oxide. This can cause gastrointestinal issues like diarrhoea or stomach cramps, especially when used at a higher dosage.
2. Slower Action: To kickstart any form of effect, pills need to be digested first, and then absorbed into the body system before any effect. So this is not always the best option for quick relief when compared to the spray form.
3. Conflict with Medications: Orally ingested magnesium can interfere with some medication. To avoid this side effect, consult with your healthcare provider before use.

Magnesium Cream vs. Magnesium Spray: Which One is Right for You?

When it comes to topical magnesium options, both cream and spray have distinct advantages. Let’s explore how they stack up against each looking for their pros and cons.

Magnesium Cream

Pros:

1. Gentle Absorption: Just like using a spray, this is also a topical application way of using magnesium. Many people find this a good option due to its soothing effect, especially for those who find sprays to be uncomfortable. People who have skin sensitivity may find this as a great alternative.
2. Eases Muscle Tension: As it is applied to the skin directly, this comes as a quick solution for muscle cramps or tension. This is mostly used by athletes dealing with muscle cramps or tension as a quick way to relax or treat sore muscles. You can also apply it to the skin by massaging it for deeper absorption and quick relief. Athletes and those dealing with muscle cramps or tension often use magnesium cream to relax and soothe sore muscles. The cream can be massaged into the skin, allowing for deeper absorption and relief.
3. Great for relaxed sleep: When applied before going to bed, it can help you unwind and achieve deep and better sleep quality. If having a calm bedtime is something you like, this is a great option.
4. Good for Digestive Sensitivities: If you struggle with digestive issues or find swallowing pills difficult, magnesium cream offers an easy way to boost your magnesium levels without affecting your stomach.

 Cons:

1. Slower Absorption: Cream is thicker when compared to a spray. This will inevitably slow down the rate of absorption into the body system making it less ideal for quick relief application.
2. Less Convenient: It’s not as quick or easy to apply on the go. Creams can be messier to use, especially if you’re in a hurry or need fast results.
3. Dosage can be difficult to measure: Like spray, it’s hard to track exactly how much magnesium you’re absorbing through the skin, making it less precise for dosage control.

Magnesium Spray

Pros:

1. Fast Absorption: Due to its nature it can be quickly absorbed into the body system. Magnesium spray is absorbed quickly through the skin, making it ideal for people who need fast-acting relief, especially for muscle cramps or soreness.
2. Easy and Convenient: Due to its wide surface area it can cover a wide area when applied. A few spritzes can cover larger areas, and it’s easy to apply while on the move. The spray is portable, quick to use and can be used easily when on the move. This also makes it a great option for people who have a busy lifestyle.
3. Targeted Application: This works well for athletes or anyone who needs a targeted application. Spray allows for more precise application to specific areas of the body, such as sore muscles or joints, making it great for post-workout recovery or treating localised pain.
4. Bypass Digestive System: Just like the cream, magnesium spray bypasses the digestive in both applications and how it works on the body. This makes it a good alternative for those with gastrointestinal discomfort from oral supplements.

Cons:

1. Possible Skin Irritation: Some users experience itching or a tingling sensation when using magnesium spray, especially if they have sensitive skin or apply it to shaved or broken skin.
2. No Hydration Benefits: Unlike cream, the spray doesn’t provide any moisturising effects, and frequent use could potentially dry out your skin.
3. Difficulty in Dosage Measurement: Similar to cream, knowing exactly how much magnesium is being absorbed can be difficult, making it tricky to manage your intake.

Choosing between magnesium spray, cream or pills comes down to who and why it is needed. If you need a gentle and moisturising effect, the cream would be a great choice while the spray will do well for quick and targeted application

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Ultimately, choosing between the three comes down to what works best for you, your health goals and your personal routine.

Before starting any new magnesium regimen, it is advisable to consult with a healthcare professional to determine the most suitable form and dosage for your individual requirements. We offer free 15 minute 1:1 consultations with a herbalist. Our passionate team will listen to your unique needs and tailor a natural solution to you. Book a consultation here.

FAQ: The Best Way to Take Magnesium

What are the different forms of magnesium application?

The main forms of magnesium application we’ve discussed include:

• Magnesium Pills/Tablets: Oral magnesium supplements that are taken by mouth to increase magnesium levels systemically.
• Magnesium Spray: A topical magnesium solution that is sprayed onto the skin for direct absorption into the muscles and bloodstream.
• Magnesium Cream: A magnesium-infused cream applied to the skin, which offers slower absorption along with moisturising benefits.

Which is better: magnesium pills, spray, or cream?

This depends on who is using it and the reason. While pills are great for overall systemic magnesium absorption and support. This is great if you want to boost magnesium levels throughout the entire body. The spray is great for first and targeted relief. It gets absorbed into the body quickly but can cause skin irritation for some people. The cream option is great as well with a long-lasting absorption and skin hydration effect.

Which should I use for muscle cramps: magnesium spray or cream?

The spray is mostly used for muscle cramps as you achieve targeted application and quick absorption as well. If you only have magnesium cream, don't worry, it can also help due to its soothing effect.

Are magnesium pills effective for muscle cramps?

Magnesium pills can be used for muscle cramps as well. However, this will work more slowly when compared to other options. Pills are a good choice if you’re looking for long-term muscle support rather than immediate relief.

Which form of magnesium is best for sleep?

Magnesium pills and cream can help improve your sleep. Magnesium glycinate is a great option for promoting relaxation and will enhance your sleep quality. You can use magnesium cream just before bed to achieve calmness.