What is Magnesium and why do we need it?
Magnesium is a vital mineral that regulates over 300 enzyme systems that control many biochemical activities in the body, such as your muscles, brain, blood, heart and bones.
It is essential for optimum health; nearly every single cell requires magnesium to be able to ‘perform’ and do its job. It promotes cardiovascular and bone health, and low levels can contribute to anxiety and depression.
While there are magnesium-rich foods we can eat (almonds and spinach are two examples), occasionally, we need a little more help, which is where supplements come in.
Magnesium Benefits
According to the NIH “Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.”
The European Commission has identified the benefits of magnesium to contribute to:
- reduction of tiredness and fatigue
- electrolyte balance
- normal muscle function
- normal energy-yielding metabolism
- normal functioning of the nervous system
- normal protein synthesis
- normal psychological function
- maintenance of normal teeth
- maintenance of normal bones
- a role in the process of cell division
Magnesium Absorption
Five foods with the highest magnesium per typical serving are:
- Pumpkin seeds (37% RI per handful)
- Tuna (26% RI per handful)
- Spinach (37% RI per cup cooked)
- Brown rice (20% RI per cup)
- Almonds (18% RI per cup)
The European Commission and the UK recommend 350mg/day of magnesium for men and 300mg/day for women. Whilst you can obtain magnesium from food sources, there can be various reasons why your body does not absorb as much as you eat. Absorption rates can vary; according to some studies, absorption of magnesium ingested magnesium or magnesium through food can be as low as 30-40%.
Magnesium that is not absorbed in the small intestine travels to the large intestine, where it may be absorbed in tiny amounts. The absorption of magnesium depends on the amount ingested.
Typical magnesium absorption involves:
- 40% of magnesium intake is absorbed in the small intestine
- 5% absorbed in the large intestine
- 55% leaving the body as waste
These percentages can vary depending on the kind of magnesium consumed and the individual’s magnesium status.
Overall magnesium absorption has been shown to be as low as 20% in certain people, according to studies here and here.
Calcium and magnesium absorption in the gut are influenced by each other; a high calcium intake can reduce magnesium absorption, while a low magnesium intake can enhance calcium absorption. So this also plays a role in how much magnesium is absorbed, depending on each person.
How does magnesium spray differ from magnesium tablets or capsules?
Many people find that they can have an adverse reaction to magnesium capsules and tablets, and often find it negatively affects their gut, so switching to a transdermal spray or liquid magnesium may be the answer.
Magnesium ‘oil’ is a transdermal mixture of magnesium chloride and water administered directly to the skin for rapid absorption.
As mentioned above, one of the significant issues with oral magnesium supplements is that so much magnesium is wasted in the digestive system and removed by the body, failing to reach the cells that require it as your body tries to metabolise it.
Scientists have found that “the absorption of magnesium decreased with increasing magnesium concentrations.” This is why high concentrations in oral supplements tend to be wasted so much.
Taking an excess of magnesium supplements by mouth causes bowel contents to become loose and watery (laxative effect), which precedes any of the magnesium’s benefits. There is no digestion necessary when administered via the skin, as the magnesium chloride solution is already in the optimal condition for cellular uptake.
You will see the benefits of magnesium much sooner, and you will absorb a larger amount of it. The body only gets what it needs, much like tree roots only take what they need from the earth. It is self-regulatory by nature.
Topical magnesium sprays are also a fantastic way to support magnesium levels, especially for localised relief from muscle tension, cramps, or fatigue. While they may not contribute as significantly to systemic magnesium levels as internal supplements, sprays can be a great complement to a liquid magnesium routine — offering both internal support and targeted external benefits.
Because your skin just absorbs what it requires, you don’t have to worry about overdoing it.
Find out more about our Magnesium Oil Spray here
How does Ionic Liquid Magnesium Concentrate differ from capsules or tablets?
Among the many forms of magnesium available, ionic liquid magnesium concentrate sourced from magnesium chloride stands out for its superior bioavailability, rapid absorption, and gentle impact on the digestive system.
Unlike tablets or capsules, which must be broken down by the digestive system and may lose potency along the way, ionic liquid magnesium is already in its mineral-ion form — meaning it's primed for direct cellular uptake. Magnesium chloride, in particular, is highly soluble in water and known for its efficient absorption when taken internally as a liquid concentrate.
It is often derived from natural sources like inland seawater or mineral-rich brines, containing a broad spectrum of trace minerals that work synergistically with magnesium. This makes it a more holistic choice compared to synthetic tablet forms that may be isolated or less complete in their nutrient profile.
Key benefits of ionic liquid magnesium concentrate include:
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Faster absorption: Magnesium ions in liquid form are quickly absorbed through the intestinal lining, bypassing some of the limitations associated with solid supplements.
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Customisable dosing: Liquids allow you to easily adjust the amount based on your lifestyle, stress levels, or activity — without needing to split tablets.
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Fewer digestive side effects: Tablets and capsules can cause bloating or a laxative effect in some individuals, especially in high doses. Ionic magnesium concentrate is far gentler on the gut.
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More effective uptake: With less breakdown required, your body absorbs more of what you take — meaning less waste and better results.
Find out more about Ionic Magnesium Liquid Concentrate here
Final thoughts
When it comes to magnesium supplementation, not all forms are created equal. Both Ionic liquid magnesium concentrate and magnesium oil spray, especially when sourced from magnesium chloride, offer clear advantages over traditional tablets and capsules. With their high bioavailability, gentle impact on the digestive system, and rapid, effective absorption, they provide a more efficient and comfortable way to support your magnesium levels.
Whether taken internally as a liquid or applied topically as a spray, these forms offer flexible dosing, making them ideal for anyone seeking a personalised approach, particularly those who struggle with swallowing pills. Plus, being naturally sourced from the earth, they align with a more holistic and sustainable lifestyle.
Ultimately, you don’t have to choose between the two — they work beautifully together to support your overall wellbeing from the inside out.