Can Magnesium Cream Help Relieve Your Pain? What to Know

If you live with frequent or chronic pain, chances are you’re willing to try almost anything to get relief. The internet is full of so-called cures for pain, and there are plenty of companies willing to take your money for a product that doesn’t work. Luckily, there are natural, drug-free treatments for pain that are safe, like magnesium.

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As someone with chronic migraine, I use magnesium in two forms: an oral supplement that I take every night and a nongreasy magnesium lotion that I rub on my neck twice a day.

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Let’s dive a little deeper into the wonderful world of magnesium to learn how magnesium cream can help (or not) with pain.

Magnesium Deficiency Is Very Common

Magnesium is an essential mineral that is found throughout your body but is most common in the muscles, bones, and brain. Known as the “relaxation mineral,” magnesium is responsible for helping muscles relax. Magnesium deficiencies are common, and they can impact several chronic conditions.

“Some of the causes of magnesium deficiency are stress, genetics, low dietary intake, caffeine, alcohol, calcium supplements, gastrointestinal disorders such as celiac, irritable bowel syndrome, and colitis, as well as any chronic illness, including fibromyalgia,” Alexander Mauskop, MD, director and founder of the New York Headache Center, told Migraine Again. “We do not know if fibromyalgia is caused or aggravated by magnesium deficiency or if fibromyalgia causes depletion of magnesium.”

Magnesium supplements are frequently used to treat magnesium deficiency, and many people in the migraine community swear by them. Increasing magnesium levels through dietary supplements has been clinically proven to help reduce the burden of migraine and other conditions.

“We do know that if someone has a magnesium deficiency, correcting the deficiency (by oral supplements or regular infusions) can make a big difference — tight muscles relax, breathing improves, anxiety subsides, and sleep improves,” said Dr. Mauskop.

While magnesium supplements have decent evidence behind them, the same cannot be said for magnesium cream, magnesium oil, or magnesium lotion.

Can Topical Magnesium Help With Magnesium Deficiency? Probably Not

“I would not recommend topical magnesium for migraine, as there is no evidence showing benefit when used topically,” said Lauren Natbony, MD, medical director of Integrative Headache Medicine of New York and assistant clinical professor of neurology at the Icahn School of Medicine at Mount Sinai. “The skin absorbs magnesium, but it’s unclear how much reaches the systemic circulation and provides therapeutic effects.”

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Annika Ehrlich, DNP, nurse practitioner at the University of California, San Francisco, agrees, adding, “If someone finds a cream or topical helpful, I would not be against it, provided there is no harm. But we know that supplements are poorly regulated to begin with, and there may be other ingredients in some topical formulations that are unknown or that have unknown side effects.”

Even so, many people with migraine use topical magnesium, and applying it to the skin might help sore muscles recover. “While many people benefit from topical magnesium, and it may penetrate through the skin to relax tight muscles, it is not likely to correct magnesium deficiency in the brain, lungs, and other organs,” said Mauskop.

The Benefits of Magnesium Lotion and Cream

An upset stomach and diarrhea can be side effects of taking magnesium supplements. Applying transdermal magnesium won’t upset your stomach. When applied to the skin, magnesium can travel straight into your body tissue without passing through your gastrointestinal tract.

“Topical magnesium will not cause diarrhea or stomach pains, which can happen in a small number of patients taking it by mouth. It also helps that magnesium cream or foam is rubbed into the muscles, so massage is part of the benefit,” said Mauskop.

Another advantage of magnesium lotion or cream is that it can be applied directly to areas needing special attention, like sore muscles. Achy calves from a workout? Put some magnesium cream on it. Tight neck muscles from too much computer work? Slather on the magnesium cream.

Along with its potential pain-relieving properties, transdermal magnesium therapy is also great for your skin. Magnesium body lotion, magnesium cream, and magnesium oil all provide a hydrating boost to dry skin.

How to Use Magnesium Cream for Optimal Results

You can use magnesium lotion or cream as needed or daily, depending on your preference. Apply it directly to the area of your body that is hurting or stiff.

You can massage it on aching muscles in your legs or hips after a workout or on your neck and shoulders when they feel tense. The gentle massage that comes with applying magnesium lotion or magnesium cream can provide pain relief and stress relief.

How Real People Use Magnesium Cream for Migraine Relief

Even though topical magnesium won’t help a magnesium deficiency, many people who live with migraine use it regularly for relief.

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“Topical magnesium products are in my migraine coping toolkit because they seem to provide some relief from neck pain, one of my most intense, difficult-to-treat symptoms,” said Diana Lee from Lawrence, Kansas, who lives with chronic migraine. “I typically rotate them with other topicals and approaches like stretching, acupressure, and medication.”

Lia Pas from Saskatoon, Saskatchewan, uses topical magnesium every time she experiences migraine attacks, which are atypically triggered by barometric pressure changes. “Using magnesium gel in combination with pressure-reducing earplugs is often enough relief for me to function without using emergency medications like rizatriptan, but only if I use the magnesium gel and earplugs early enough,” she told Migraine Again.

Even if the migraine attack continues after applying magnesium, it does bring a degree of relief for Pas. Using topical magnesium during an attack produces “somewhat reduced pain and a lot less tension, which seems to reduce the pain over time,” she said. “I sometimes need to reapply it a few hours later if the migraine worsens.”

Magnesium Supplements for Migraine Prevention

While some doctors who treat migraine won’t recommend magnesium cream to their patients, the same cannot be said for magnesium supplements. Taking magnesium supplements daily is the best way to increase the amount of magnesium in your body.

“A simple magnesium oxide formulation of 400 to 600 milligrams (mg) daily is relatively affordable and a good place to start, said Ehrlich. “I recommend patients start with a lower dose and increase to at least 400 mg if well tolerated. There is evidence for oral magnesium at this dose for migraine prevention, and this is supported by the American Headache Society consensus statement.”

An upset stomach is a potential side effect of magnesium oxide, but there are other kinds of magnesium supplements that won’t cause stomach issues. “Loose stools and diarrhea can be common side effects; however, this might be a desired outcome for patients who are experiencing constipation,” said Ehrlich. “There are other types of magnesium that patients can consider, like magnesium citrate or glycinate.”

Because supplements are not regulated by the U.S. Food and Drug Administration (FDA), Ehrlich recommends checking their quality at Labdoor, “an independent company that tests supplements and checks to see whether they contain the active ingredients listed, and also tests for harmful ingredients.”

Final Thoughts

While there is no solid evidence to suggest that topical magnesium can effectively treat magnesium deficiency, it can provide relief for sore muscles and offer other benefits. Magnesium cream and lotion can be applied directly to the affected area without causing stomach issues.

If you’re looking for a natural, drug-free option to alleviate pain and promote relaxation, incorporating a transdermal magnesium cream into your routine may be worth a try.