Some people apply magnesium oil to their feet to help improve sleep and pain. Research supports the effectiveness of topical (on the skin) magnesium, but no studies show that using it on your feet can help.1

What Are the Benefits?

Magnesium helps regulate muscle contractions and blood pressure. It may be useful for improving sleep, muscle relaxation, and pain relief.12

Most research uses magnesium taken by mouth (in pill or liquid form). Some studies have found that applying magnesium to the skin can also be useful.12

Improved Sleep and Relaxation

Magnesium may help improve sleep quality and how fast you fall asleep.3

The mineral helps regulate levels of melatonin, cortisol (the stress hormone), and other chemicals that help you relax and fall asleep.4

Magnesium may improve restless leg syndrome symptoms, which include uncomfortable sensations in the legs that often worsen when lying in bed.5 However, these studies were not specifically performed using magnesium applied to the feet.

Muscle Recovery and Relaxation

Magnesium may also support muscle recovery, reduce soreness, and promote relaxation.6 Researchers have not reported on the use of magnesium oil applied to the feet.

Pain Relief

Magnesium supplements can help relieve pain.

For example, people with fibromyalgia, a condition that causes widespread pain and tiredness, tend to have low magnesium levels.7 Applying a magnesium spray to the arms and legs may help improve fibromyalgia symptoms.7

Why Are Your Feet a Good Spot for Application?

Applying magnesium oil to your feet may help your body directly absorb the mineral into your bloodstream.

Magnesium can pass through the outer layer of your skin, called the epidermis, and reach your blood vessels. From there, the mineral enters your bloodstream and goes to work in the body where it is needed.8

Magnesium absorption happens best in areas with sweat glands and hair follicles. Though your feet do not have hair follicles, they do have plenty of sweat glands.19

Taking magnesium orally can cause gastrointestinal side effects like stomach pain, diarrhea, and nausea. Applying medication directly to your skin can lower the risk of these side effects.89

How Do You Apply It to Your Feet?

Topical magnesium can be found in many forms, including oil, cream, lotion, spray, and salts.2

When applying magnesium oil to your feet, first test the oil on a small area of skin.

Ensure your feet are clean, dry, and free of lotion, sweat, or other products. This will help you absorb as much of the product as possible.

Avoid applying magnesium oil to your feet if you have any cuts or scratches. This can cause pain and issues with healing. Once applied, you can massage the oil into your skin.

If you are using magnesium oil for sleep, it is best to apply the product right before you go to sleep.

Choosing a Magnesium Oil

The most commonly used magnesium forms for skin application are magnesium chloride and magnesium sulfate.1 

The amount of magnesium in a product may vary. Read the label and talk with a healthcare provider if you have questions about a magnesium oil product.

When buying a supplement, make sure the product is independently tested. Unlike medications, supplements are not regulated by the U.S. Food and Drug Administration (FDA). This means their quality and safety can vary. Independent testing confirms that the supplement contains the ingredients listed on the label and is free from harmful contaminants. Check for seals from reputable organizations such as NSF International, USP (United States Pharmacopeia), or ConsumerLab.

What To Know Before Using It

Ingesting large amounts of magnesium through your diet or supplements may raise your risk for gastrointestinal side effects.2 Applying magnesium oil to your skin helps you avoid these side effects.

Applying magnesium oil to your skin may cause pain and burning if you have cuts or scratches.8