Is it better to take magnesium glycinate orally or topically?

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Ajla Vejzovic

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Is it better to take magnesium glycinate orally or topically?

It is better to take magnesium glycinate orally. This is a common opinion, but mostly due to a lack of scientific research to prove otherwise.

What is magnesium glycinate?

I am pretty sure you have heard of magnesium. What about magnesium glycinate?

Let me break it down for you. 

Magnesium is a mineral responsible for many processes in our body. On the other hand,  magnesium glycinate is a magnesium salt of glycine used as a supplement.

Molecules in the form of the red adn blue balls connected. They represent 3D chemical structure model of magnesium glycinate.

3D chemical structure model of magnesium glycinate. Source: https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-glycinate

Magnesium benefits

 Here are some examples of why magnesium is important for our bodies:

  • It facilitates the actions of many enzymes, and enzymes are the ones getting most of the job done for our organism (McKeon and Wolf, 1987).
  • It stabilizes DNA. It is added to PCR reactions where multiple DNA strands are made. Perhaps the PCR word rings a bell because it was the buzzword during COVID-19 (Hartwig, 2001).
  • Muscle relaxation. Both calcium and magnesium are involved in muscle function. So, what happens is that Ca is engaged more in activation which will lead to contraction. When the moment comes, Mg blocks the binding of Ca to certain molecules causing our muscles to relax (Souza et al., 2023.).

During pregnancy, it’s recommended to take in magnesium due to the common appearance of cramps. I can confirm this because I didn’t take so much of it at the beginning of my pregnancy. I had awful cramps, and once I started taking Mg, it got better.

What is the best form of magnesium glycinate?

There are few forms of magnesium glycinate.
  • Capsules
  • Tablets
  • Liquids
  • Powder
  • Chewables
  • Creams
  • Soaps
  • Spray
  • Oil

All of these have their own advantages, however, if you are looking for fast absorption and want to apply it orally then liquids or powder could be the best solution for you. However, spray or oil is more optimal if you want a topical application.

Few types of medicine. In powder, in pill with leaves around it on white surface.

Magnesium glycinate spray

One of the popular ways to apply magnesium glycinate topically is by using spray. There are many manufacturers out there, and there are different types of packaging. You can even find recipes on how to make your spray. This would belong to the transdermal (topical)  way of acquiring magnesium, so let’s find out what science has to say about it.

Does topical magnesium work?

Yes, topical magnesium work. Even though taking magnesium orally is more efficient, there are many positives to applying it transdermally as well. 

Here are some clear reasons, provided by research, why this method might work better than taking magnesium by mouth:

  • It passes directly through tissue into the cells
  • Fast transportation between cells
  • It avoids the gastrointestinal system, reducing side effects 

A study tested transdermal magnesium absorption over 12 weeks with nine patients aged 22 to 69. Participants applied 20 sprays of magnesium oil daily and soaked their feet in a magnesium oil solution twice per week. Hair samples analyzed before and after the study showed an average increase in magnesium inside cells of 59.7% (Watkins et al., 2010).

Is it okay to take magnesium glycinate every day?

Since our body can’t produce magnesium, taking magnesium glycinate daily is okay.

However, a certain dosage is recommended, which is 300–400 mg/day for adults. 

If you are taking some therapy, then it is not a bad idea to check with a doctor what is the right dosage and form for you.

Many yellow pills on a rose surface.

What is the downside of magnesium glycinate?

Out of all magnesium supplements, magnesium glycinate has the least side downsides. However, they are still there. Sometimes they can be serious, but usually, people experience common ones.

Common magnesium side effects:

  • Abdominal pain
  • Diarrhea
  • Nausea/vomiting
  • Respiratory depression
  • Electrolyte disorders (hypocalcemia, hyperkalemia)
  • Hypermagnesemia

Serious magnesium side effects:

  • Cardiovascular collapse
  • Respiratory depression or paralysis
  • Hypothermia

Final word

So the answer to your questions is magnesium glycinate is better taken orally. However whether you’re taking a pill or spritzing a spray, your muscles will thank you, your enzymes will high-five each other, and your DNA will keep on spiraling happily ever after.  Just remember, moderation is key— keeping you away from downsides. 

If you have tried taking magnesium glycinate either way, or both you can leave a comment telling your experience or opinion. Also, if you are familiar with some new research feel free to share!

Resources:

Hartwig A. Role of magnesium in genomic stability. Mutat Res. 2001 Apr 18;475(1-2):113-21. doi: 10.1016/s0027-5107(01)00074-4. PMID: 11295157.

Souza ACR, Vasconcelos AR, Dias DD, Komoni G, Name JJ. The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review. Nutrients. 2023 Dec 16;15(24):5127. doi: 10.3390/nu15245127. PMID: 38140385; PMCID: PMC10745813.

McKeon C, Wolf B. Magnesium and magnesium adenosine triphosphate activation of human propionyl CoA carboxylase and beta-methylcrotonyl CoA carboxylase. Enzyme. 1982;28(1):76-81. doi: 10.1159/000459088. PMID: 6981505.