Hi, I've read that magnesium is very important to your health but that it's not easily digested if taken orally. Instead I've read that it's better to take it as a spray onto my skin so it can be absorbed. Is this true? Is it better to spray magnesium than to take it in tablet form?

Experts provide mixed insights on the absorption of magnesium through the skin versus oral intake.

Transdermal Magnesium

Several experts support the effectiveness of transdermal magnesium absorption:

• Shawn Stevenson explains that magnesium can be absorbed through the skin, highlighting its high absorption rate and the body's ability to use what it needs. He cautions against poor-quality magnesium oils, recommending those processed correctly for better absorption rates 1.
• Mike Mahler supports transdermal magnesium, stating it offers better absorption rates and can be more impactful than oral supplements. He mentions its benefits for DHEA production, a hormone related to aging and stress 2.

Oral Magnesium

Conversely, Rhonda Patrick emphasizes that organic forms of oral magnesium (like magnesium citrate and glycinate) have high bioavailability and are effective in raising plasma magnesium levels when taken in divided, smaller doses to enhance absorption and reduce gastrointestinal discomfort. She expresses skepticism about the effectiveness of Epsom salt baths for transdermal absorption, noting a lack of conclusive evidence 3.

Combined Approach

Some experts recommend using both methods:

• Cynthia Thurlow suggests that both oral and transdermal magnesium can be beneficial. She advocates for transdermal applications like magnesium soaks and topical sprays as complementary to oral intake, especially for those struggling to increase magnesium levels with dietary means alone 4.
• Kirsten Screen affirms that while transdermal methods like Epsom salt baths can provide benefits, ingesting magnesium is crucial for meeting the body's needs due to its efficiencies in utilizing magnesium from food 5.

In summary, both oral and transdermal magnesium have their pros and cons. Oral magnesium should be taken in proper forms and divided doses for optimal absorption. Transdermal magnesium can be a useful supplement, particularly in quality applications, but should not replace dietary or supplementary oral intake entirely.

Experts recommend several forms of oral magnesium for their high bioavailability and health benefits. Here are some of the key forms discussed:

Magnesium Glycinate (or Bisglycinate)

• Known for high bioavailability and gentle effects on the digestive system
• Effective for increasing overall magnesium levels and promoting relaxation without a laxative effect
• Recommended by Dhru Purohit and Max Lugavere, particularly for those with anxiety or sleep issues 1 2.

Magnesium Citrate

• Highly absorbable but may have a laxative effect
• Suitable for those needing both magnesium and relief from constipation
• Rhonda Patrick and Andrew Huberman suggest it for its effectiveness but caution about its gastrointestinal impacts 3 4.
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Magnesium Malate

• Beneficial for muscle function and energy production
• Can be helpful for athletes to reduce muscle fatigue without causing drowsiness
• Recommended by Taylor Groff and Andrew Huberman for its unique properties related to short-chain fatty acids and energy support 4 5.

Magnesium Threonate

• Notable for its potential to cross the blood-brain barrier, supporting cognitive function
• Rhonda Patrick highlights its possible benefits for brain health and Andrew Huberman suggests its role in sleep enhancement 3 6.

Overall, the choice of magnesium form depends on your specific health needs and any gastrointestinal sensitivities. Always consult with a healthcare provider to determine the best form and dosage for your situation.

Magnesium sprays are generally safe but can have some side effects. Most commonly, they might cause skin irritation or tingling when applied. Natalie Ellis mentions using a liquid magnesium spray to alleviate muscle aches but does not report any adverse effects herself 1.

However, it's important to note that individual reactions can vary, and some people might experience:

• Skin irritation or a burning sensation, especially if applied to broken or sensitive skin
• Mild itching or redness at the application site

Testing the spray on a small skin area before wider use is often recommended to ensure no adverse reactions. If any severe irritation occurs, discontinuing use and consulting a healthcare provider would be prudent.

Food groups high in magnesium include:

• Seeds: Pumpkin seeds and chia seeds are particularly high in magnesium, with pumpkin seeds containing 156 milligrams per ounce and chia seeds containing over 100 milligrams per ounce 1.
• Nuts: Almonds, cashews, and Brazil nuts are notable sources, contributing significant amounts of magnesium 1 2.
• Dark Chocolate: Offers 50 milligrams per ounce 3 and about 15% of daily magnesium requirements in a small serving 2.
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• Leafy Greens: Spinach and other dark, leafy greens contain substantial magnesium, though absorption may be hindered by antinutrients like oxalates 4.
• Legumes and Beans: Black beans, kidney beans, and tofu are rich in magnesium 1 2.
• Fatty Fish: Salmon and some other fatty fish provide magnesium, alongside other essential nutrients 1 5.
• Whole Grains and Oats: Even though somewhat less efficient due to the presence of phytates, these still contribute to magnesium intake 6.

While these food groups supply magnesium, absorption can be influenced by factors like antinutrients. Therefore, ensuring a balanced diet with diverse sources can help maintain adequate magnesium levels.

For a male weighing 100 kg and practicing Brazilian Jiu Jitsu 5 days a week with significant sweating, the daily magnesium requirement is higher than the standard 400-420 milligrams. Dr. Rhonda Patrick suggests an additional 10-20% above the recommended daily allowance for athletes, bringing it to approximately 440-504 milligrams per day 1.

Given that pumpkin seeds contain 168 milligrams of magnesium per ounce (28 grams) 2 3, you can calculate the daily intake needed.

1. Determine the higher end of recommended intake for active individuals:

   • Typical RDA: 420 mg
   • Increased by 20%: 504 mg

2. Calculate required ounces of pumpkin seeds:

   • 504 mg / 168 mg per ounce ≈ 3 ounces (84 grams)

Therefore, you would need to consume approximately 3 ounces (84 grams) of pumpkin seeds daily to meet your magnesium requirement 3. Keep in mind that magnesium absorption can be affected by other dietary factors, so diversifying sources and consulting a healthcare provider would be beneficial.

While I don't have direct quotes from experts estimating the number of pumpkin seeds, I can provide a rough estimate based on available nutritional data:

• One ounce (28 grams) of pumpkin seeds generally contains about 85 seeds.
• Therefore, 3 ounces, which you need for your daily magnesium intake, would be approximately 255 seeds (3 * 85 seeds).

In terms of volume:

• 1 ounce of pumpkin seeds is roughly 1/4 to 1/3 cup.
• Thus, 3 ounces would be around 3/4 to 1 cup of pumpkin seeds.

For practical purposes, you can consider consuming a cup of pumpkin seeds daily to meet your magnesium requirements. However, individual seed sizes and densities can vary, so this is an approximation.