The Short Answer: Yes, Magnesium Is Safe for Most People

Magnesium is essential for over 300 enzyme reactions in the body—including muscle recovery, sleep, energy, and stress regulation.

Here’s what the science confirms:

• Magnesium supplements (like magnesium bisglycinate or magnesium chloride) are considered safe at dosages up to 350 mg/day for adults, per NIH guidelines.
  
  
• Topical magnesium (including magnesium sprays and magnesium oil) is extremely low risk, with minor skin irritation being the most common side effect.
  
  
• Serious side effects are rare, and generally only occur with kidney issues or excessive dosages.
  
  

Oral Magnesium Supplements – Are They Safe?

Safe Daily Dosages: Most adults can safely take 200–400 mg of magnesium per day via supplements. This includes well-absorbed forms like magnesium bisglycinate and magnesium citrate.

Possible Side Effects: The most common side effect? Loose stools. This happens because excess magnesium draws water into the gut—a built-in safety mechanism.

Toxicity Is Rare: Magnesium toxicity (hypermagnesemia) is extremely rare in healthy individuals. According to the NIH, your kidneys excrete excess magnesium efficiently unless you have kidney impairment.

Pro Tip: Magnesium bisglycinate is one of the most gentle-on-the-gut forms of magnesium, making it ideal for sensitive stomachs.

Is Topical Magnesium Safe?

Magnesium oil and magnesium sprays (usually made with magnesium chloride) are a go-to for people who want quick muscle relief or don’t tolerate oral supplements well.

Very Low Risk: Topical magnesium doesn’t pass through the skin in large amounts, so it’s virtually impossible to overdose. Minor skin irritation is the most common side effect.

Types of Topical Magnesium:

• Magnesium Spray or Magnesium Oil: Typically made with magnesium chloride in water. Easy to apply post-workout or before bed.
  
  
• Magnesium Bath Salt or Magnesium Salt Flakes: Soaking in magnesium bath salts (like Epsom salts or Zechstein flakes) can support relaxation and relieve soreness.
  
  

What Science Says: While absorption through the skin is limited, studies suggest small amounts of magnesium can penetrate through sweat glands and hair follicles. A 2017 pilot study using magnesium chloride cream showed a slight increase in serum magnesium levels in some users.

Best For: Muscle cramps, post-exercise soreness, sleep support, and stress relief. Plus, it’s ideal for people with digestive sensitivity to oral magnesium.

Scientifically Proven Benefits of Magnesium

Beyond safety, let’s look at why magnesium matters for your body—and what the evidence says.

Stress & Anxiety: Magnesium helps regulate cortisol and supports GABA activity (your calming neurotransmitter). A 2017 review showed magnesium supplementation may reduce subjective anxiety.

Sleep Quality: Clinical trials in older adults found that taking 500 mg/day of magnesium improved total sleep time, sleep efficiency, and reduced early morning waking.

Muscle Function: Magnesium helps prevent cramps and spasms by regulating calcium in muscle tissue. It's especially helpful for athletes, pregnant women, and those with magnesium deficiency.

Heart Health: Magnesium supports healthy blood pressure and heart rhythm. A meta-analysis showed that magnesium supplementation reduced systolic and diastolic blood pressure in people with hypertension.

Magnesium Safety for Kids, Pregnancy, and Kidney Conditions

Children: Safe when dosed correctly. The upper limit for children 4–8 years is 110 mg/day. Always use child-formulated products and consult a healthcare provider if unsure.

Pregnancy: Pregnant and breastfeeding women need more magnesium (around 350–360 mg/day). Magnesium can help with leg cramps, sleep, and muscle recovery. Magnesium bisglycinate is a great option here—just confirm dosage with your OB/GYN.

Kidney Conditions: People with chronic kidney disease should not take magnesium supplements without medical advice. Their kidneys may not excrete excess magnesium properly, increasing risk of toxicity.

Should You Add Magnesium to Your Wellness Routine?

If you’re dealing with stress, poor sleep, muscle cramps, or fatigue—your body could be asking for more magnesium.

At OMg, we formulate with magnesium chloride from the ancient Zechstein Sea—one of the world’s purest sources. Whether you prefer magnesium oil for on-the-go calm, a magnesium bath salt ritual, or magnesium bisglycinate capsules (coming soon!)—you can trust the purity and science behind our products.

Shop Magnesium Essentials:

• Magnesium Oil & Magnesium Spray → Instant calm, post-workout recovery
  
  
• Magnesium Bath Salts → Soak away tension
  
  
• Magnesium Bisglycinate Capsules → Gut-friendly, sleep-supporting (coming soon!)
  
  

CTA: Feel the difference magnesium makes. Browse the OMg collection and start your wellness ritual today.

FAQs – Is Magnesium Safe?

Q: Can I take magnesium every day? A: Yes. Magnesium is safe for daily use in adults when taken within recommended guidelines.

Q: What if I take too much magnesium? A: The most common side effect is mild diarrhea. Rarely, excessive doses (especially in kidney patients) can cause magnesium toxicity.

Q: What’s the best form of magnesium for sensitive stomachs? A: Magnesium bisglycinate. It’s gentle and highly absorbable.

Q: Is magnesium oil better than supplements? Magnesium oil and sprays are great for localized use or sensitive guts. But if you’re aiming to increase magnesium levels systemically, oral supplements are more effective.
National Institutes of Health (NIH). Magnesium Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 

References: 

Gröber, U., Werner, T., Vormann, J., & Kisters, K. (2017). Myth or Reality—Transdermal Magnesium? Nutrients, 9(8), 813. https://doi.org/10.3390/nu9080813

Kass, L., Weekes, J., & Carpenter, L. (2017). Effect of Transdermal Magnesium Cream on Serum Levels in Humans: A Pilot Study. PLOS ONE, 12(6), e0174817. https://doi.org/10.1371/journal.pone.0174817

Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

Abbasi, B. et al. (2012). The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical Trial. Journal of Research in Medical Sciences, 17(12), 1161–1169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/

Zhang, Y., Xun, P., Wang, R., Mao, L., He, K. (2016). Magnesium Intake and Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension, 68(2), 324–333. https://doi.org/10.1161/HYPERTENSIONAHA.116.07664

de Baaij, J. H. F., Hoenderop, J. G. J., & Bindels, R. J. M. (2015). Magnesium in Man: Implications for Health and Disease. Physiological Reviews, 95(1), 1–46. https://doi.org/10.1152/physrev.00012.2014

EFSA Panel on Dietetic Products, Nutrition and Allergies. (2006). Tolerable Upper Intake Levels for Vitamins and Minerals. https://www.efsa.europa.eu/en/efsajournal/pub/ndatolerable-upper-intake-levels