How magnesium supplements impact health-- And pill or oil, which is the best way to take it

Magnesium is one of the most important minerals for our body. Though needed in small amounts, it helps in more than 300 biochemical reactions that support proper functioning of the body-- from muscle function to good heart health. This essential mineral cannot be produced in the human body; it is mainly had through magnesium-rich foods like leafy greens, nuts, seeds, and whole grains.

However, many people are often deficient in magnesium. Some common signs and symptoms of magnesium deficiency include: fatigue, muscle cramps, stress, and even poor sleep. And that’s why magnesium supplements have become quite popular these days. But with many options available— in the form of capsules, powders, oils, and sprays— choosing the right form of Magnesium supplement can be confusing as each has its pros and cons. Here we share how magnesium supplements impact health and which type is better:

Magnesium supports important body functions like muscle contraction, nerve signaling, proper heart rhythm, maintaining strong bones and regulation of blood sugar levels. It also helps in reducing stress thus improving overall sleep quality. On the contrary low magnesium levels lead to health issues like hypertension and cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches, as per National Institute of Health (NIH). For people who lead an active lifestyle or athletes, magnesium helps them reduce muscle cramps and improve muscle recovery. But, as the body cannot produce magnesium, one needs to regularly take them through diet or supplements, if needed.

For those deficient in magnesium, they can take supplements in the form of pills and capsules which are quite common these days. Magnesium pills and capsules are available in forms like magnesium citrate, glycinate, and oxide. They’re easy to take, easily available, and quite effective for increasing magnesium levels in the body. Magnesium citrate and glycinate are especially well-absorbed and gentle on the stomach, making them popular choices among people. But, some forms, like magnesium oxide, can cause digestive discomfort or even act as a laxative when taken in higher doses. Meanwhile, pills are ideal for people who are consistent and prefer measured doses. But, depending on its absorption, they may not work as well for everyone as capsules.

An article on Healthline on 'Magnesium Supplements' reads, "Most people who take magnesium supplements don’t experience side effects, but magnesium can cause gut-related issues, especially when taken in large doses. Side effects can include: diarrhea, nausea, vomiting. People with kidney issues are at a higher risk of experiencing adverse effects related to magnesium supplements, including toxicity, if their levels become too high."
So, always consult your doctor before taking any supplements.

Magnesium oil isn’t really an oil— it’s a concentrated solution of magnesium chloride which applied to the skin. Many people believe when used topically, magnesium oil gets absorbs directly into the bloodstream, bypassing digestion and thus avoiding any stomach issues. Magnesium oil is often used for muscle relaxation, as it helps relieve cramps and reducing stress-- thus improving one's sleep quality.

But, a 2017 study titled 'Myth or Reality—Transdermal Magnesium?' says that while there is some indication of Magnesium absorption after being used as oil, high-quality evidence for its efficacy is still lacking compared to well-studied oral magnesium supplements.

Also, some people can experience mild skin irritation after using Magnesium oil. It works well for people who don't wish to take pills or want targeted relief, like relaxing sore muscles after a workout.

Both magnesium pills and oils have their unique benefits, so the “best” option depends on your personal needs. Pills (especially citrate or glycinate) are more researched, reliable, and effective for boosting overall magnesium levels in the body. They’re great for long-term supplementation and addressing deficiencies. However, Magnesium oil, is useful for quick, targeted relief from muscle cramps, tension, or sleep troubles— especially if you have digestive discomfort with magnesium pills.

However, do consult your doctor before you decide to take magnesium supplements.

[The information presented in this article has been compiled from multiple media and research sources. This content is intended for general awareness and should not be taken as medical advice or a definitive scientific conclusion.]

Consult your doctor before starting supplement