5 Ways to Get More Magnesium

get more magnesium

We all need to get more magnesium

Magnesium deficiency is widespread and may account, at least in part, for your own health problems. Dr. Sircus, a leading magnesium researcher and author of Transdermal Magnesium Therapy, says

After oxygen, water, and basic food, magnesium may be the most important element needed by our bodies, vitally important yet hardly known. It is more important than calcium, potassium or sodium and regulates all three of them. Millions suffer daily from magnesium deficiency without even knowing it. (Read more in his article on magnesium deficiency.)

How can you benefit by getting more magnesium? These are just a few of the benefits of improving your magnesium status: 

  • Reduces muscle cramping, including restless legs and menstrual cramps
  • Improves sleep
  • Very helpful in reducing symptoms of PMS including bloating, mood swings and breast tenderness
  • Widely helpful for headaches and even migraines
  • A key part of any hormone-balancing protocol, because magnesium helps balance the other minerals and hormones in the body
  • As an anti-stress agent in the body, it often promotes a sense of peace and wellbeing. It is very helpful in depression and anxiety.

Here are five simple and effective ways to get more magnesium each day: 

1. Magnesium Oil

Did you know that magnesium is better absorbed through the skin than the digestive tract? That’s why magnesium oil, a solution of magnesium flakes dissolved in water, offers an effective way to get more magnesium on a daily basis. Magnesium oil bypasses digestion and is absorbed directly into the skin, bringing useable magnesium directly to your cells.

You can purchase my recommended magnesium oil here, but I prefer making my own magnesium oil to save money. To make magnesium oil, you will need magnesium chloride flakes – I purchase these magnesium flakes here. Then, simply dissolve the flakes in water and put in a spray bottle.

Here is my recipe for magnesium oil, along with important tips for using it. Magnesium oil can feel uncomfortably itchy or tingly if applied at certain times or to different parts of the body, so I highly recommend reading those tips – it will save you discomfort!

2. Magnesium Lotion

Magnesium lotion uses the same principle of magnesium oil, but the magnesium is delivered in a lotion base instead of a water solution. It’s a dual-purpose magnesium supplement and moisturizer!

Try this DIY Magnesium Oil recipe from Wellness Mama. It uses coconut oil, the magnesium flakes (this stuff), and shea butter.

3. Magnesium-Rich Foods

We all know that we can get more magnesium by eating certain foods. But did you know that produce now has less magnesium in it than 100 years ago? The mineral content of fruits and vegetables directly reflects the quality of the soil in which it is grown. Modern soil is greatly depleted of minerals due to mass farming techniques. That’s one reason why it’s important to source organically-grown produce from small family farmers who practice proper crop rotation and natural fertilization. It’s also one reason why you probably need to the other ways here to get more magnesium, in addition to enjoying magnesium-rich foods.

There are certain foods that will help you get more magnesium in your diet: 

  • 1/4 cup of dark chocolate contains 25% of your daily value of magnesium
  • 1 ounce of pumpkin seeds contains 37% of your daily value of magnesium
  • 1 cup of spinach contains 40% of your daily value of magnesium
  • 1 Tbs. of molasses contains 12% of your daily value of magnesium

Source: 10 Foods High in Magnesium from The Coconut Mama

4. Magnesium Baths


get more magnesium longMagnesium baths are another way to get more magnesium by absorbing magnesium through your skin. A warm magnesium bath is also extremely relaxing and very soothing to tired, achy muscles.

There are two ways to prepare a magnesium bath: first, using epsom salt. Second, using magnesium flakes. Epsom salt is 100% magnesium sulfate, so you will absorb some magnesium during the bath. However, Dr. Sircus, an expert on transdermal magnesium therapy, believes that magnesium sulfate is very difficult for the body to assimilate. The most effective option is using magnesium flakes, which are in the form of magnesium chloride, and much more easily absorbed. 

Draw a warm bath an add 2 cups of epsom salt OR 1 cup of magnesium flakes (I recommend this brand found here). I also recommend using a bath filter like this one to remove chlorine from the bath water, since this toxin is absorbed through the skin. Then, relax in the bath for 15-25 minutes.

5. Magnesium Citrate Supplement

Natural-Vitality-Natural-Magnesium-Calm-183405000025When it comes to supplementing with magnesium instead of or in addition to magnesium oil, there is only one type of magnesium supplement I take and recommend: magnesium citrate. From my own use and my experience as a nutritional therapist, it is the preferable magnesium supplement. It’s available as Natural Calm Magnesium, which you can find online here or in most health food stores.

As a powder, it dissolves quickly into warm water and tastes mild and pleasantly tangy. Before being dissolved in water, it is in the form of magnesium carbonate. Once dissolved, it turns into magnesium citrate.

Since magnesium is a natural laxative, it’s safe and effective for naturally improving constipation. Too much magnesium citrate will give you very loose stools, however. I recommend starting at 1/2 teaspoon per day and gradually increasing by 1/4 teaspoon until you know your “breaking point.”

Do you use any of these tips for getting magnesium? 

Get the Empowered Sustenance Newsletter
Join 50,000 others and receive recipes, wellness tips and my e-cookbook Grain Free Holiday Feast delivered to your inbox!
Some of the ads on this site are served by AdChoices and, as a result, I do not necessarily recommend the advertised products. The revenue from the ads makes it possible for me to continue blogging, so I appreciate your understanding.


  1. Davina says

    I have a magnesium supplement that has magnesium oxide in it. Is this a good (absorptive) form of magnesium?

      • Peter Juniper says

        1) This article/advertisement recommends among other things dissolving magnesium chloride flakes (“magnesium flakes”) into a bath for absorption through the skin. This will form magnesium ions and chloride ions in the water. However it says filtering out the chlorine from the water used to fill the bath because the chloride ions are not healthy. And yet by dissolving magnesium chloride in this water you are replacing the chloride ions. Can you see the problem here?

        2) In addition this post calls magnesium chloride solution in water “magnesium oil”. Its not an oil. An oil cannot dissolve such compounds, does not mix with water and made of hydrogen and carbon (water is hydrogen and oxygen: H2O, its very very different). Its a shame good advice is tainted by ignorance of junior high school level science.

        3) As for the confusion of magnesium carbonate with magnesium citrate – look at wikipedia and see the difference between the molecules. Better leave any chemical references alone I suggest or get an educated proof reader.

        • Amanda says

          I agree with your points, but as to #2, while it’s true that mag ” oil” isn’t actually oil, the solution of magnesium chloride in water is commonly called mag oil.

    • Brenda says

      My husband gets much more benefits from the magnesium oxide than the cloride. He takes Mag Ox 400, get it at Walmart , 1600 mil. A day. Plus gets infusion of 4 grams at hospital out patient unit, once every 4 weeks. The cloride version does nothing for him.

  2. Elizabeth says

    I love Natural Calm. Have been taking it for several years. I take it right before bed and it really helps me sleep. The taste is pleasant. I get the raspberry lemon flavor,,which is sweetened with stevia. Have tried Magnesium oil in the past and it made me very itchy, so. I’m anxious to try the tips listed.

      • Tammy says

        Hi thank you for your tips. I have RLS at night so many days a week. I will finally get up and take Epsom salt bath. But, I am so worn out the next day I feel like it is a circus in our bedroom. What are some suggestions for RLS. I take PURE magnesium for constipation. Doesn’t keep it moving regularly though. Suggestions are welcome. I follow you on FB. You are terrific to follow. Thanks for sharing your journey. Tammy

  3. says

    Hi, about a year ago I was diagnosed with fibromayalgia. I have been taking medication for the pain and muscle tightness. Just recently I stopped taking the medication to seek out a more holistic approach. I just started taking natural calm, it works great!

  4. karen says

    Hi Lauren – thanks for a great website. I agree re your thoughts on magnesium. I take Natural Calm regularly. I decided to get the Natural Calm Magnesium Kids liquid multivitamin by the same brand (Natural Vitality) but am concerned that the daily intake of magnesium is 240mg, when I have read widely that kids (4-8 years) should be supplemented with no more than 110mg per day. If i halve the serving, the kids get less of the other vitamins and minerals. Can you do an article on this for kids, or offer any thoughts? Much appreciated :) Karen

  5. Terina says

    I just started with the magnesium oil spray yesterday and today I’m really dizzy has anyone else experienced this when just starting out? I did have a slight burning itching sensation after using but it went away after a few minutes.

  6. carol mueller says

    For RLS, rub vicks vapor rub on bottom of feet and on heel area. You will be amazed at the results!

  7. Nancy Bennettt says

    Calm gives me loose stools. I use Magnesium Glycinate and no problems…I also take the Magnesium for Irregular heart beat……..Interesting articles on Melatonin, I have always taken it for insomnia and didn’t know it was the wrong thing to take. Magnesium oil makes my skin itch…..I’m up at least twice in the night to go to the restroom and have horrible time going back to sleep. Needless to say I don’t get much sleep

  8. dominic says

    i am a kidney transplant patient and my new kidney is doing well- if i take mg glycinate or citrate for constipation will this be harmful for my kidney ? PLSE EXPLAIN

  9. Shelby says

    I already rub coconut oil on my three year old everynight after his bath. Would it be safe for a toddler if I were to add the magnesium flakes to the coconut oil I apply to his skin?

Leave a Reply

Your email address will not be published. Required fields are marked *