About Magnesium:
What It Is, What It Does & Why It Matters

Magnesium is an essential mineral that your body needs every day to function normally. It plays a role in hundreds of processes throughout the body, contributing to normal muscle and nervous system function, energy production, electrolyte balance, bone health and more.

Because the body cannot produce magnesium on its own, it needs to come from external sources, primarily through the foods we eat. Maintaining an adequate magnesium intake is therefore an important part of supporting normal health and wellbeing.

From the muscles that keep you moving to the processes that help your body produce energy, magnesium is involved in more than you might realise. Below, we explore what magnesium is, what it does, where it comes from and the different ways magnesium can fit into your everyday routine.

What Is Magnesium?

Magnesium is an essential mineral found naturally in the body and in many foods. It is required for hundreds of biochemical reactions and helps support normal muscle and nervous system function, energy production, electrolyte balance and healthy bones.

Unlike some substances the body can produce itself, magnesium must be obtained from external sources, primarily through food. Nuts, seeds, legumes, whole grains and leafy green vegetables are among the most common dietary sources of magnesium.

Getting enough magnesium through a varied, balanced diet helps ensure your body has what it needs to carry out these important everyday functions.

What Does Magnesium Do in the Body?

Magnesium is an essential mineral involved in hundreds of biochemical reactions throughout the body. It supports many of the processes your body relies on every day, including:

Muscle function – contributes to normal muscle function.
Nervous system function – supports the normal functioning of the nervous system.
Energy production – plays a role in normal energy metabolism.
Electrolyte balance – helps maintain normal electrolyte balance.
Bone health – contributes to the maintenance of healthy bones.
Protein synthesis – is involved in the body's production of proteins.

With magnesium involved in so many everyday functions, getting enough through your diet is an important part of maintaining normal health and wellbeing.

Why Is Magnesium Important for Muscles?

Magnesium plays an important role in normal muscle function, helping muscles contract and relax as part of everyday movement.

This is one reason magnesium is commonly associated with active lifestyles and exercise. Your muscles rely on magnesium during:

Everyday movement and activity
Exercise and physical work
Normal muscle contraction and relaxation
Energy metabolism

For people who exercise regularly or lead physically active lives, maintaining an adequate magnesium intake is an important part of supporting normal muscle function.

Want to learn more? → Magnesium for Recovery & Exercise

What Is the Relationship Between Magnesium and Sleep?

Magnesium is involved in normal nervous system function, which is why it has become a popular addition to many evening wellness and wind-down routines.

People commonly incorporate magnesium into their night-time routine alongside habits such as:

Reducing screen time before bed
Keeping a consistent sleep schedule
Relaxing with a warm bath or shower
Applying topical magnesium before bed

Magnesium isn't a replacement for healthy sleep habits, but maintaining an adequate magnesium intake is important for normal body function.

Want to learn more? → Read our Magnesium & Sleep Guide

How Much Magnesium Do We Actually Need?

The amount of magnesium you need each day varies depending on age, sex and life stage. In Australia, recommended dietary intakes (RDIs) are established to help people understand how much magnesium they should aim to obtain through their diet.

For adults, requirements can also differ during:

Pregnancy
Breastfeeding
Different stages of adulthood

Rather than focusing on one number for everyone, it’s best to consider the recommended intake for your individual age and life stage.

Where Does Magnesium Come From?

Magnesium occurs naturally in many foods and can also be found in a variety of magnesium products and supplements.

Magnesium-Rich Foods

A balanced diet is an important source of magnesium. Foods naturally containing magnesium include:

Nuts and seeds
Legumes, including beans and lentils
Leafy green vegetables
Whole grains
Some seafood
Avocado and other plant foods

Eating a varied diet containing magnesium-rich foods can help contribute towards your daily magnesium requirements.

Magnesium Products & Supplements

Magnesium is also available in several different forms, including:

Magnesium bath products
Topical magnesium sprays and gels
Magnesium powders
Oral magnesium tablets and capsules

Different products use different forms of magnesium and are designed to be used in different ways

What Is Topical Magnesium?

Topical magnesium refers to magnesium products that are applied directly to the skin rather than taken orally. They are popular because they’re convenient, easy to use and can be incorporated into everyday wellness routines.

Common topical magnesium products include:

Magnesium oil sprays – sprayed directly onto the skin
Magnesium gels and roll-ons – designed for convenient, targeted application
Magnesium bath flakes – dissolved into water for a full-body soak or foot spa

Topical magnesium products commonly contain magnesium chloride, although the ingredients, concentration and directions for use can vary between products.

Next, we’ll explain one of the most common types: magnesium oil.

What Is Magnesium Oil?

Despite the name, magnesium oil isn't actually an oil. It's typically a concentrated solution of magnesium chloride and water that develops a slightly slippery, oil-like feel when applied to the skin.

Magnesium oil is commonly supplied as a spray, making it easy to apply directly to areas such as the calves, shoulders, arms, back and feet.

Because it contains no traditional oil, magnesium oil doesn't have the same greasy consistency you might expect from body oils.

Magnesium Spray vs Tablets: What's the Difference?

Both are popular ways to incorporate magnesium products into a routine, but they’re used very differently.

Magnesium Spray

Applied directly to the skin
Absorbs faster and more efficiently
No tablets or capsules to swallow
Convenient for targeted application
Easy to use at home, after exercise or before bed

Oral Magnesium

Taken by mouth
Available as tablets, capsules and powders
Comes in different magnesium compounds
Allows the amount consumed to be measured precisely

Neither option is automatically right for everyone. The best choice depends on your individual needs, preferences and how you want to incorporate magnesium into your routine.

What Type of Magnesium Is Used in Magnesium Relief?

Magnesium Relief uses magnesium chloride across our topical magnesium range. Our products are made in Australia and formulated to provide a simple, convenient way to incorporate topical magnesium into your everyday routine.

Our Original Magnesium Oil Spray and Gel Roll-On feature:

Magnesium chloride as the magnesium source
High-strength formulation
Australian-made products
Simple, easy-to-use topical application

We also offer a lower-strength Kids Magnesium Spray, specifically formulated for children.

→ Explore the Magnesium Relief Range

Where Can You Apply Magnesium Spray?

Magnesium spray can be applied directly to the skin wherever it’s convenient or where you’d like targeted application.

Common areas include:

Legs and calves
Shoulders
Back
Arms
Feet

Avoid applying magnesium spray to broken, irritated or freshly shaved skin, as these areas may be more sensitive.

Always follow the directions provided with your magnesium product.

When Should You Use Magnesium?

There isn’t one perfect time to use magnesium. The best time is whenever it fits naturally into your routine.

Morning

Apply as part of your normal morning routine to help make daily use easy to remember.

Before or After Exercise

Magnesium is popular with active people who incorporate it into their exercise and recovery routines.

Evening

Many people apply topical magnesium in the evening or before bed as part of their wind-down routine.

Ultimately, choose a time that works for you and makes regular use easy.

→ Explore Magnesium & Sleep

How Often Can You Use Magnesium Spray?

Daily is best, consistency matters. You can use it once or twice a day, or even more if you're under stress, working out, or feeling depleted. Listen to your body and adjust as needed.

Why Does Magnesium Spray Sometimes Tingle?

That tingling sensation is usually a sign that your body is low in magnesium, it's quite common, especially when you first start using it. The feeling often fades over time as your levels build up. If it’s uncomfortable, try applying to damp skin or over a light moisturiser for the first week.

Who Might Be Interested in Magnesium?

Magnesium is an essential mineral needed throughout life, but interest in magnesium products often varies depending on a person’s lifestyle, age and daily routine.

Active People & Athletes

People who exercise, train or have physically demanding lifestyles often take an interest in magnesium because of its role in normal muscle function and energy metabolism.

→ Explore Magnesium for Pain & Cramps

People Building an Evening Routine

Magnesium is commonly incorporated into evening wellness routines by people looking to create a more consistent wind-down routine before bed.

→ Explore Magnesium & Sleep

Parents & Families

Children need magnesium too, with requirements changing throughout childhood and adolescence. Parents may be interested in learning about dietary magnesium and age-appropriate magnesium products.

→ Explore Magnesium for Kids

Women

Magnesium requirements can change throughout different stages of life, making it a mineral many women choose to learn more about as part of their overall nutrition and wellbeing.

→ Explore Women’s Magnesium

Everyday Wellness

You don’t need to be an athlete or have a particular wellness goal to care about magnesium. It’s an essential nutrient involved in many normal processes your body performs every day.