Are magnesium sprays the answer to muscle recovery and sleepless nights? Decoding TikTok's wellness trend

Move over supplements and serums—magnesium sprays are the new wellness obsession. Touted as the ultimate shortcut to relaxation, better sleep, and muscle recovery, these sprays are shaking up routines everywhere, from TikTok trends to expert recommendations.

Among the many forms of magnesium, sprays stand out for their simplicity and convenience. But do they actually live up to the hype? Are these sprays the miracle solution they claim to be, or is it just another trend?

Well, as Dubai-based Anna King, a sleep specialist and physician explains, “Magnesium plays a role in over 300 enzymatic processes in the body. It’s involved in essential functions like protein synthesis, muscle and nerve function, and energy production, making it a cornerstone of overall health.” Moreover, beyond these roles, it is also a key player in maintaining a well-functioning nervous system. One of the standout benefits of magnesium, particularly when taken orally, is its ability to support deeper, more restful sleep. This improved sleep can, in turn, lead to healthier, more radiant skin by allowing the body to repair and regenerate overnight.”

But here’s the real question: Can magnesium sprays deliver the same benefits as oral supplements?

So, here’s why TikTok is raving about it:

Quick absorption:  The good thing about magnesium sprays is their ability to be absorbed directly through the skin. This bypasses the digestive system, allowing for faster and more efficient absorption, especially for those who have difficulty taking oral supplements or suffer from digestive issues that impair nutrient absorption.

Muscle relief: As King explains, “Magnesium does play an important role in the functioning of the muscles. If you’ve ever experienced sore muscles after a workout or had trouble with muscle cramps, magnesium could be a strong ally. Spraying magnesium on sore or tense areas can help ease discomfort by relaxing muscle fibres and promoting better circulation. It’s a great remedy for post-workout recovery or soothing tight shoulders after a long day of sitting at a desk,” she says.

Improved sleep: Struggling to wind down at night? Magnesium has long been associated with better sleep quality, and magnesium sprays are no exception. “Applying a magnesium spray to your feet or arms before bedtime may help regulate your body’s production of melatonin, the hormone responsible for sleep. It’s an easy and natural way to improve sleep patterns and say goodbye to restless nights,” adds King.

What the research says

Research supports magnesium’s role in reducing muscle soreness and aiding recovery, as shown by a 2000 study published in the American Journal of Clinical Nutrition. However, the direct effectiveness of magnesium sprays remains underexplored. In contrast, a systematic review published in Frontiers in Nutrition in 2022 examined the relationship between magnesium intake and sleep quality, finding that higher magnesium intake was linked to improved sleep outcomes, such as reduced sleep onset latency and better sleep efficiency.

While these studies highlight the potential benefits of magnesium for sleep, it's important to note that the specific efficacy of magnesium sprays has not been extensively studied. Most existing research focuses on oral magnesium supplementation. As such, while magnesium sprays may offer a convenient method of application, their ability to enhance sleep quality remains uncertain and warrants further investigation beyond anecdotal evidence.

What’s the verdict?

While the science behind magnesium is robust, the question remains: Do sprays measure up? The truth is, that while your skin can absorb only a limited amount of magnesium from a spray, it may still offer benefits for your sleep quality and overall well-being.

Akshara Diwakar, a Dubai-based physician clarifies, “Magnesium sprays are often praised for their supposed skin-hydrating properties, but any noticeable hydration is likely due to the liquid spray itself rather than the magnesium. Claims about enhanced skin suppleness, elasticity, or prolonged hydration are likely influenced by additional ingredients in the product, not magnesium alone.”

That said, the calming effect of magnesium sprays shouldn’t be dismissed. By promoting relaxation and supporting a consistent wind-down routine, these sprays can help soothe your body and mind. Improved sleep and reduced stress levels have a ripple effect on overall health—including healthier, glowing skin.

So, should you use it everyday? As both the experts say, it’s not a cure-all solution for lack of sleep and muscle tension, but it does have its uses.  Magnesium sprays might not be a miracle cure, but they’re worth a try for relaxation and a calming wind-down ritual. Pair them with magnesium-rich foods like spinach, almonds, and dark chocolate for a holistic boost, explains Diwakar.

Keep in mind…

If you have sensitive skin and are uncertain about using a magnesium spray, it's best to consult your doctor beforehand.