Magnesium oil has become a go-to wellness solution for athletes, gym-goers, and health-conscious individuals looking to improve muscle recovery, sleep quality, and overall well-being.

Despite the name, magnesium oil isn’t actually an oil—it’s a concentrated magnesium chloride solution that feels oily on the skin.

In this in-depth guide for MrSupps, you’ll learn how to make magnesium oil at home, why it works, how to use it safely, and how it compares to magnesium supplements. 

To make magnesium oil, mix equal parts magnesium chloride flakes with hot distilled water, stir until dissolved, cool, and store in a spray bottle.

What Is Magnesium Oil?

Magnesium oil is a topical solution made by dissolving magnesium chloride flakes in water. When applied to the skin, it’s absorbed transdermally, allowing magnesium to bypass the digestive system.

Why It Feels Like Oil (But Isn’t)

Although it feels slippery or oily, magnesium oil contains no fats or oils. The sensation comes from the way magnesium chloride interacts with the skin’s natural lipids.

Why Magnesium Is Essential for the Body

Magnesium is involved in over 300 enzymatic reactions in the human body, making it a critical mineral for health, performance, and recovery.

Key Functions of Magnesium

• Supports muscle contraction and relaxation
• Regulates nerve function
• Aids energy production (ATP synthesis)
• Supports bone density
• Helps regulate sleep and stress hormones

Magnesium Deficiency: A Common Problem

Modern diets, stress, and intense training can significantly deplete magnesium levels. Symptoms of deficiency may include:

• Muscle cramps and spasms
• Poor sleep quality
• Fatigue
• Anxiety or irritability
• Headaches

Why Use Magnesium Oil Instead of Supplements?

While oral magnesium supplements are effective, they don’t work for everyone.

Benefits of Topical Magnesium Oil

• Bypasses digestive issues (no bloating or diarrhea)
• Faster absorption for localized relief
• Ideal for athletes and active individuals
• Easy to apply directly to sore muscles

Who Benefits Most?

• Weightlifters and endurance athletes
• People with sensitive digestion
• Individuals with chronic muscle tension
• Those experiencing poor sleep or stress

How to Make Magnesium Oil at Home (Step-by-Step)

Making magnesium oil at home is simple, affordable, and customizable. Below is the safest and most effective method.

Ingredients You’ll Need

• Magnesium chloride flakes (USP or food-grade)
• Distilled water
• Glass measuring cup
• Spray bottle or glass jar
• Funnel (optional)

Step-by-Step Instructions

Step 1: Heat the Water

Bring ½ cup of distilled water to a gentle boil. Distilled water is preferred because it contains no minerals that could interfere with absorption.

Step 2: Measure Magnesium Chloride

Measure ½ cup of magnesium chloride flakes.

Ratio Tip: A 1:1 ratio of water to flakes creates a strong solution. For sensitive skin, start with a 1:2 ratio (more water).

Step 3: Dissolve the Flakes

Carefully pour the hot water over the magnesium flakes in a glass container. Stir until completely dissolved.

Step 4: Cool and Transfer

Allow the solution to cool to room temperature. Transfer it into a spray bottle or glass jar for storage.

Step 5: Store Properly

Store your magnesium oil at room temperature. It has a long shelf life and doesn’t require refrigeration.

How to Use Magnesium Oil Effectively?

Using magnesium oil correctly ensures maximum benefit with minimal irritation.

Best Areas to Apply Magnesium Oil

• Calves
• Thighs
• Hamstrings
• Shoulders
• Lower back
• Feet (soles absorb magnesium efficiently)

How Much Should You Use?

• Start with 5–10 sprays per area
• Massage gently into the skin
• Leave on for 20–30 minutes
• Rinse off if the residue feels uncomfortable

When Is the Best Time to Apply?

• Post-workout: For muscle recovery
• Before bed: To promote relaxation and sleep
• Morning: For stress support and energy balance

Does Magnesium Oil Sting? What to Expect

A tingling or itching sensation is normal, especially if you’re deficient in magnesium.

How to Reduce Skin Sensitivity?

• Dilute the solution with more water
• Apply after a shower when pores are open
• Rinse off after 20 minutes
• Follow with a natural moisturizer

The sensation usually fades after a few applications as magnesium levels normalize.

Magnesium Oil vs Magnesium Supplements

Both forms have their place, but they serve different needs.

Magnesium Oil (Topical)

Pros

• Fast, localized relief
• No digestive side effects
• Ideal for muscle recovery

Cons

• Not ideal for precise dosing

Magnesium Supplements (Oral)

Pros

• Supports full-body magnesium levels
• Easy daily dosing

Cons

• Can cause digestive discomfort
• Absorption varies by form

Pro Tip: Many athletes use both topical magnesium oil and oral magnesium supplements for optimal results.

Best Type of Magnesium for Skin Absorption

Magnesium chloride is considered the gold standard for topical use.

Why Magnesium Chloride Works Best

• Highly bioavailable
• Easily dissolves in water
• Mimics magnesium found in seawater

Avoid magnesium sulfate (Epsom salt) for daily topical use—it’s better suited for baths.

Magnesium Oil for Athletes and Gym Performance

Benefits for Training and Recovery

• Reduces muscle soreness (DOMS)
• Improves muscle relaxation
• Supports nerve signaling
• Enhances sleep quality for better recovery

Magnesium Oil in a Recovery Stack

Combine magnesium oil with:

• Whey protein or plant protein
• BCAAs or EAAs
• Electrolytes
• Quality sleep support supplements

Common Mistakes When Making Magnesium Oil

Avoid these errors to ensure safety and effectiveness.

Mistakes to Avoid

• Using tap water instead of distilled water
• Using plastic containers (can degrade over time)
• Making the solution too concentrated initially
• Applying to broken or freshly shaved skin

Is Homemade Magnesium Oil Safe?

Yes—when made correctly with high-quality ingredients.

Safety Tips

• Patch test before full use
• Keep away from the eyes and open wounds
• Store out of reach of children
• Consult a healthcare professional if pregnant or managing a medical condition

Can You Add Essential Oils?

Yes, but cautiously.

Recommended Essential Oils

• Lavender (relaxation)
• Eucalyptus (muscle relief)
• Peppermint (cooling sensation)

Add 5–10 drops per 100ml and shake well before use.

Frequently Asked Questions

Can I use magnesium oil every day?

Yes, daily use is safe for most people.

How long does it take to see results?

Some people notice benefits immediately, while others see improvements within 1–2 weeks.

Can magnesium oil help with sleep?

Yes, magnesium supports relaxation and may improve sleep quality when applied before bed

Final Thoughts: Is Magnesium Oil Worth Making at Home?

Making magnesium oil at home is absolutely worth it for anyone seeking a natural, cost-effective way to support muscle recovery, relaxation, and overall wellness.

It’s easy to prepare, customizable for sensitive skin, and free from unnecessary additives found in some commercial products.

When used consistently, magnesium oil can help reduce muscle soreness, improve sleep quality, and support stress management—making it a smart addition to an active or health-focused lifestyle.

References

Healthline – Magnesium oil benefits and usage guide
👉https://www.healthline.com/health/magnesium-oil-benefits

NCBI – Scientific research on magnesium absorption
👉https://pmc.ncbi.nlm.nih.gov/articles/PMC5579607/

Sleep Foundation – Magnesium’s role in sleep quality
👉https://www.sleepfoundation.org/magnesium

PubMed – Peer-reviewed magnesium clinical studies
👉https://pubmed.ncbi.nlm.nih.gov/23853635/

Medical News Today – Health effects of magnesium oil
👉https://www.medicalnewstoday.com/articles/318595