Updated: Jan 5
Magnesium is probably one of the lesser known micronutrients and it plays a major role in promoting good health. It is one of the 24 major essential vitamins and nutrients that our bodies need to perform optimally. A magnesium deficiency can throw off many of our body's biological functions and increase the risk of chronic health problems. Optimal magnesium levels protect metabolism, stabilise mood, keep stress in check, promote better sleep and contribute to heart and bone health.
How To Use Natural Magnesium Cream?
First; it’s best to visit your doctor to complete tests to determine your current magnesium levels.
Decide what you want to achieve with magnesium supplementation.
If you choose to go with topical magnesium over dietary magnesium then pick the appropriate application procedure.
Rotate your application area to find the best results.
Track the effects the magnesium cream is having on your desired outcomes.
"It’s worth considering your mineral intake if you are struggling to sleep. Magnesium is a natural relaxant and low levels in the body have been associated with poor sleep cycles. However, some of us may struggle to get enough through diet alone. It’s worth investing in a product that’s easily absorbed and boosts your levels quickly – a natural short-cut to a better night’s sleep!" Lisa Artis, Sleep Council
It is well known that poor sleep can have a dramatic effect on our health, but what is less well known is that low levels of magnesium can contribute towards the quality of sleep we can get. The body needs magnesium to maintain a state of complete rest and depleted levels can lead to restless muscles that can keep you awake at night. Magnesium also ensures the Gamma-aminobutyric acid (also known as GABA) receptors in our brain and nervous system are working efficiently. These help the brain switch off in preparation for sleep. Magnesium is an important factor in how our body manages its sleep cycle.
Magnesium is responsible for over 300 chemical reactions in the body and 70% of all adults have low levels of Magnesium. Among children and adolescents in the UK, the majority fail to get the basic RDA for magnesium.
Before we talk about magnesium cream we will first go over the basics.
What is Magnesium?
Magnesium is a naturally occurring mineral which is abundant on earth and has a shiny grey colour. It is classified as an alkaline earth metal along with other minerals like calcium. It is the 11th most abundant element in the human body and plays an important role in all cells. It’s primarily stored in the bones of the body. A very small amount of magnesium circulates in your bloodstream.
Magnesium is involved in over 300 metabolic reactions in your body. These reactions impact a number of very important body processes, including:
cellular energy production and storage
stabilisation of cells
nerve signal transmission
the conduction of signals between muscles and nerves
glucose and insulin metabolism
Magnesium, just like calcium, can be absorbed in the gut and stored in bone mineral, while excess magnesium is excreted through the kidneys. Magnesium is required for energy production, oxidative phosphorylation and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important for nerve impulse conduction, muscle contraction and normal heart rhythm.
Why Is It So Important to Maintain Your Magnesium Levels?
Magnesium is used in more than 300 biochemical reactions in the body. It works to help support a healthy immune system, maintain normal nerve and muscle function and develop strong bones. While also helping adjust the levels of glucose in blood.
There is ongoing research into the role of magnesium in preventing and managing disorders such as heart disease, diabetes and high blood pressure. Diets high in protein, calcium, or vitamin D will increase the need for magnesium.
Symptoms of low magnesium levels due to low dietary intake in healthy people is uncommon because the kidneys limit excretion of this mineral. However, consistent low intakes over long time periods or excessive losses of magnesium due to certain health conditions can lead to magnesium deficiency.
Early signs of low magnesium levels include loss of appetite, nausea, fatigue and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions, cramps, seizures, personality changes, abnormal heart rhythms and coronary spasms can occur. Severe magnesium deficiency can result in hypocalcemia or hypokalemia (low serum calcium or potassium levels) because mineral homeostasis is disrupted.
Why Magnesium Cream?
Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate and chloride. Absorption of magnesium from different kinds of magnesium supplements varies. Forms of magnesium that dissolve well in liquid are more completely absorbed in the gut than less soluble forms.
However, low magnesium levels are often due to poor absorption of magnesium in the gut. Therefore continued use of dietary supplements in an attempt to boost magnesium levels may be futile. This is where magnesium cream can be extremely beneficial. Offering another means of absorption through the skin.
Studies have shown the effectiveness of transdermal magnesium. Although further scientific research is required using larger numbers of subjects given higher concentrations of a magnesium cream application administered for longer durations.
Is Magnesium Cream Safe?
It’s unclear whether topical magnesium cream has the same benefits as taking dietary magnesium supplements or simply eating a diet rich in magnesium. If you are concerned that you have a magnesium deficiency, or you want to get more of this important nutrient into your system, talk about your concerns with your doctor or nutritionist.
If you decide to use magnesium cream then first test it out on a small patch of skin to see if you have an adverse reaction. Often, magnesium cream products will contain other ingredients and some people may experience stinging or a lingering burning sensation.
As expected it is hard to accurately determine dosage when using topical magnesium cream. Even so, it’s important not to overdo it. The National Institutes of Health (NIH) recommend that people do not exceed the upper limits of magnesium supplementation, which are based upon age.
Guide to Using Magnesium Cream to Improve Sleep
How to use Magnesium Cream?
If you are using magnesium cream for the very first time, please read the application instructions on your chosen product in their entirety before beginning your topical magnesium regimen.
Learning how to use magnesium cream and transdermal magnesium therapy products is quite simple, but these instructions will help you feel more confident and see results as quickly as possible.
You should aim to use 100% natural magnesium cream if at all possible and avoid products with long ingredient lists. It is preferable to apply magnesium cream to clean skin, as cosmetic products can hinder uptake of magnesium ions by the skin.
When applying magnesium cream at full strength, avoid direct contact with eyes, mucus membranes and other sensitive areas such as your face. If redness or irritation occurs, rinse with cool water.
How to Apply Magnesium Cream?
Magnesium cream is smooth and is generally a quickly absorbed emulsion of magnesium. Some creams may contain fragrance or be fragrance-free. Be aware of magnesium cream products focused on sleep which may additionally contain melatonin as an ingredient. If you are not familiar with melatonin, do not use these.
Apply a desired amount of the cream to the chest, neck, or abdomen 30 minutes before sleep for best results.
Which Magnesium Cream Should I Use?
You should stay away from magnesium cream products with lots of additional ingredients.
Calculate Your Sleep Cycle
To use magnesium cream effectively and help promote good sleep you need to apply it at the right stage of your body clock cycle and obviously before you prepare for bed. To determine the correct time to start applying the magnesium cream you should calculate the timing of your body clock and discover whether you are a night owl or a morning lark.
Use this sleep calculator to determine the most suitable bed time for you.
Magnesium creams are a great way to increase your magnesium levels if you are low. If you think you are showing signs that you have low magnesium and are considering using a magnesium cream you should visit your doctor and have tests carried out first to see what your magnesium levels are.