Magnesium is an important mineral that is required to regulate many things in our body. Magnesium plays an important role in everything from muscle function to mood regulation, bone health to the nervous system, insulin regulation to heart health.
Wellness influencers on the internet have a new obsession – applying magnesium oil to their feet before bed. They are doing it to get better sleep, reduce stress and get pain relief. It sure sounds like a cure!
But does rubbing magnesium oil on feet really work or is it just another baseless claim being used to create viral reels?
Let us tell you that this trend is going viral on social media amid the increasing popularity of magnesium supplements.
Why is magnesium important?
Magnesium is an important mineral that is required to regulate many things in our body. Magnesium plays an important role in everything from muscle function to mood regulation, bone health to the nervous system, insulin regulation to heart health.
We get magnesium mainly through our diet. Foods like green leafy vegetables, wheat, lentils, chickpeas, milk and nuts are rich in magnesium. Still, magnesium deficiency is quite common in adults. Here are some symptoms of magnesium deficiency:
- Frequent headaches
- Tiredness
- muscle cramps and spasms
- loss of appetite
- Sleep Problems
- mood swings
- constipation
- Nervousness
Taking magnesium supplements provides the following benefits:
- Rest and sleep
- Promotes heart health
- muscle function and recovery
- Regulates blood sugar levels
- Supports bone health
- Calms the nervous system, thereby reducing stress
“Magnesium supplements can be very beneficial, and may be especially useful if you are magnesium deficient or have an increased requirement due to high physical activity or stress,” says Dr Muzammil Sultan, Senior Registrar Critical Care & Emergency, Marengo Asia Hospitals, Gurugram.
Magnesium Oil – Does It Help?
The popularity of direct application of magnesium oil compared to oral supplements is based on bypassing the digestive system, so that the mineral can enter the bloodstream directly.
However, the absorption of magnesium through the skin is quite questionable and not well researched yet. Although many people benefit from applying magnesium oil to their feet, there is not much scientific evidence to suggest this.
However, some small-scale studies and anecdotal reports suggest potential benefits. For example, a pilot study published in 2017 included 25 participants who used a transdermal magnesium cream for 12 weeks. The study found increased magnesium levels in the patients.
However, the sample size was too small to widely generalize the findings.
On the other hand, the effectiveness of oral magnesium supplementation for treating magnesium deficiency has been studied extensively. Still, doctors say it’s safe to rub magnesium oil on your feet to reap its potential health benefits.
Dr Narendra Singhal, Principal Consultant, Internal Medicine, CK Birla Hospital, Delhi, says, “Rubbing magnesium oil on your feet improves sleep and reduces stress. Magnesium helps regulate the body’s internal clock, relax muscles, and calm the nervous system.”
Dr. Muzammil Sultan explains that the skin’s absorption rate is relatively negligible, and even researchers disagree. Still, he says some people may benefit from applying magnesium oil.
“Many people look for natural ways to improve sleep and manage stress. Rubbing magnesium oil on your feet may help some people because magnesium has a potentially relaxing effect on the muscles and nervous system,” he says. “Some people who have been using it and feel a positive difference may want to stick with it depending on their experience,” he says.
However, health experts recommend using it in moderation and consulting a healthcare professional if needed. There are many products like sprays, creams, and oils for topical application of magnesium. But for magnesium oil, which is trending right now, one can take the DIY route. You need to mix magnesium chloride flakes in water, and that’s it.
“It is safe to purchase magnesium chloride flakes and add them to water. Just make sure the flakes are pure and pharmaceutical grade,” says Dr. Singhal.
Although it’s common to apply or spray magnesium oil on the feet, health experts say it can be applied anywhere on the skin.
“People often apply magnesium oil to their feet because the skin there is less sensitive and there are many nerve endings, which can increase relaxation,” says Dr. Sultan. However, it can also be used in other areas depending on personal preference and need.
things to remember:
Although magnesium oil is generally safe to use, it’s important to keep a few things in mind:
- Consult a doctor to discuss usage
- Start with a small dose
- Avoid taking it if you have kidney problems
- Do not apply on broken skin
- Do a patch test before using to check skin sensitivity.
- Stop using it if you experience irritation or symptoms of magnesium overdose
An excess of magnesium in the body, known as hypermagnesemia, can be harmful. This condition is rare and is most likely to occur in individuals with kidney dysfunction, who cannot excrete the mineral effectively. Symptoms of hypermagnesemia can range from mild to severe and may include nausea, vomiting, neurological impairment, hypotension, and cardiac disturbances. To detect magnesium excess, blood tests that measure serum magnesium levels are the primary tool.
Although the benefits of rubbing magnesium oil on the skin look promising, more clinical trials and studies are needed to substantiate these claims. You can try it, but it is advisable to consult health professionals before adding magnesium oil to your health routine.
