8 Best Magnesium Sprays, According to Experts

As mentioned, magnesium is an essential mineral in the body, and plays a significant role in overall health. It’s generally abundant in the human body, and we also take it in through a number of healthy foods (think: dark leafy greens and whole grains). One of the functions that’s been getting a lot of hype lately is magnesium’s impact on the nervous system and sleep quality. Some research suggests that taking magnesium can benefit overall sleep quality, since it helps reduce the stress hormone cortisol, increases melatonin (a sleep-promoting hormone), and helps to regulate the central nervous system.

“Magnesium is one of the most underrated tools for sleep and stress support,” says Robin Berzin, functional medicine expert and CEO and Founder of Parsley Health. “Taken orally, magnesium glycinate (300-400mg) is one of the most evidence-backed sleep supports. It activates GABA receptors which helps quiet the brain and reduce pre-sleep anxiety.” She adds that magnesium threonate is another good supplement option if you’re focused on cognitive health, and there’s also some research that it may help reduce sore muscles and leg cramps if taken before exercise.

Lee also notes that magnesium can be an asset to supporting skin health. “When you sleep better, you have your DNA in your RNA synthesis kind of kicked up, and that’s when we are healing from all the damage of the day,” says Lee.

That said, Lee “would rather people have a diet that supports magnesium intake,” noting “the gold standard is for you to be eating dark leafy greens, nuts, whole grains, and salmon.” But she says, for those with a magnesium deficiency, a supplement can be an effective way to get these benefits. It’s definitely just worth checking your magnesium levels with a doctor first.

A body spray will be less potent, but may have some effects, as well. “Anything we put on the skin does get absorbed into the bloodstream at a certain percentage,” Lee says, adding that you’d have to be really consistent with it to notice any significant impact. And, for those who dislike taking any kind of pill, a spray is a great alternative.

Again, your skin only absorbs so much of the magnesium present in a topical spray, but it may still have benefits on your sleep quality and overall health. “The science on magnesium absorption through the skin is still early-stage and the studies that do exist show mixed results,” says Dr. Berzin. “I’ve seen patients use it to ease muscle tension or wind down at night, she says. “This falls into my can’t-hurt-might-help bucket.”

As for skin support, Lee notes that while magnesium sprays often get hype around hydrating the skin, she doesn’t believe there’s a direct correlation. “I think that’s likely a temporary hydration that you’re getting because it’s a liquid spray on you,” she says. “It’s not directly helping your skin become more supple and hydrated and elastic like some of these posts might say. And if you are getting something that’s a little bit more prolonged, it’s probably because of other supporting ingredients in that spray.”

That said, again, it may help you calm your body and mind, which has ripple effects for healthier skin — especially if a magnesium spray helps you get consistent with an evening wind-down routine.

Yes, in fact, if you’re hoping to glean any benefits from a magnesium spray, consistency is key. Try using it as part of your evening wind-down routine, and notice how it impacts your sleep quality, sense of calm, and skin over time.

Of course, it’s important to also pair this with a daily intake of high-quality foods that naturally contain magnesium, along with other sleep-promoting habits (limiting screen time before bed, maintaining a consistent sleep schedule, keeping your room cool, etc.)

When seeking a top-notch magnesium spray, here are a few things to look out for, according to Dr. Berzin and Lee:

• High-Quality, Well-Studied Ingredients: Lee is personally a fan of brands that work with scientists, and those that source ingredients in a sustainable way.
• Clean Ingredients: Avoid synthetic fragrance or alcohol, and ideally, opt for products that are third-party tested.
• Type of Magnesium: Magnesium chloride is gentle on the skin and has the best transdermal absorption. It’s a similar story for magnesium sulfate; and for ingesitbles, magnesium glycinate easily digested—boasting similar relaxation benefits.
• Other Body- and Skin-Soothing Ingredients: Keep an eye out for ingredients like aloe or arnica, for additional benefits.

Ultimately, it comes down to your own preferences, and which spray would best-contribute to your personal needs and calming routine.

“There’s no magic to the soles of your feet but the routine itself can be therapeutic, says Dr. Berzin. “It may be a soothing bedtime ritual, which can help your nervous system chill out before sleep.”

As mentioned, magnesium glycinate is Dr. Berzin’s go-to. “It’s bound to glycine, which supports relaxation and sleep without GI side effects, she says. “There’s solid research showing it can improve insomnia and mood by regulating cortisol and calming the nervous system.” However, most magnesium glycinate formulas are in supplement form; those looking for a topical option should consider magnesium chloride or sulfate.

Topical magnesium is generally safe, but Dr. Berzin always recommends checking with your doctor before trying it out—especially if you have dermatitis, are pregnant, or have conditions like kidney disease or low blood pressure. “Systemic absorption is low but it’s not zero and magnesium can affect these conditions,” she says.

Other than that, there are few downsides to trying a magnesium spray. “The biggest complaint I hear is tingling or itchiness. It’s totally normal and usually fades after a few uses,” says Dr. Berzin, who adds that applying it after the shower may help, when your skin is more receptive. If you’re unsure how you’ll tolerate it, we’d recommend patch testing and aligning with your doctor.