Magnesium cream: a real substitute for a supplement – or a marketing gimmick? | Maya Roseman

Magnesium is one of the most important minerals in our body, and is involved in over 300 biochemical processes. Therefore it is not surprising that the questions about him are repeated time and time again. A listener asked whether magnesium cream that is applied to the skin can replace a capsule – and the answer is simple. Here’s everything you need to know.

Energy metabolism – enables the production of energy from nutrition. Bone health – together with vitamin D and calcium. Sugar control – supports insulin sensitivity. Magnesium deficiency is especially common in women, people who do a lot of sports, use diuretics, or experience chronic stress.

Magnesium oxide (Oxide) – low absorption, cheap. Good mainly for constipation. Not ideal for those who really want to increase blood magnesium levels. Magnesium Threonate (L-Threonate) – studied for its ability to penetrate the blood-brain barrier. Especially suitable for difficulties with concentration, memory and sharpness of thought. Magnesium Chloride – good absorption, also used in magnesium creams and sprays.

In the studies done, magnesium levels in the blood did not increase significantly after using the cream or spray. Local effect on the muscle in cases of sports injury – possible. Systemic absorption – almost none. Therefore, even if there is a little absorption, it is not enough to reach the amount of 300-400 mg per day as in the supplement.

So why, after all, in local treatment with pain after training do you feel that “it works”? Because a local effect does exist: the massage of the cream relaxes muscles, the heated or cool sensation is relaxing. Salts on the skin may improve local blood circulation, and also have a psychological effect of self-care. That’s great – but it’s an external effect, not a substitute for increasing magnesium levels in the body. Does not reach the recommended daily amount, an expensive product in relation to its effectiveness.

Magnesium cream is a pleasant, relaxing and excellent product for local use in tight muscles, but it is not a substitute for a capsule and does not provide the daily amount that the body needs. Those who suffer from a deficiency or symptoms such as cramps, nervousness, fatigue or sleep problems need a high-quality magnesium supplement, while the cream can only be a supplementary supplement.