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How to use Magnesium Oil Spray for sore muscles, cramps and restless legs

woman with sore leg muscles spraying on Salt & OIl Magnesium Oil Spray to relieve pain and cramps

Firstly, did you know that your body uses up lots of magnesium every day? Magnesium is an essential micromineral. Your body doesn’t produce it, however, so it’s essential you have a good intake of it daily*, so it can successfully perform its roles like:

  • Improving bone density and lowering your chances of getting osteoporosis after menopause.

  • Maintaining cardiovascular health, and possibly lowering risk of stroke.

  • Regulating muscle contractions. Magnesium is a natural calcium blocker. Too much calcium in your body can cause your muscles to contract too much, leading to painful cramps and spasms. Magnesium is the antagonist to calcium, helping your muscles to relax.

  • Giving you energy by helping move blood sugar into your muscles, and allowing the enzymes that make your ATP to work effectively.

  • Binding to your GABA receptors to calm nerve activity, helping you fall asleep.

And hundreds of other important tasks.

Today we’ll focus on how to use Magnesium Oil to help your muscles.

If you’re training or exercising often, you may well be using up even more magnesium than normal. Especially if you get stressed or anxious, for example before a race or match. When you’re stressed (and even when you’re just exercising, you’re placing your body under stress), your adrenal glands pump out a bit more adrenaline, and adrenaline uses up your what? You guessed it, magnesium. In a vicious circle, having lower magnesium levels now increases your susceptibility to suffer from stress!

You can increase your dietary intake of magnesium by eating more nuts, seeds, greens and whole grains. And of course we recommend a healthy diet - spoiler alert - too much caffeine, sugar and alcohol deplete your magnesium levels faster than you can say 'Make mine a double shot'.

But magnesium oil spray is such a quick and easy way to get a boost of magnesium. And it's perfect when it comes to sore muscles, because you can spray the oil right where it’s needed, and give your muscles a relaxing massage at the same time. We definitely recommend it for active people. In fact we recommend it for everyone**. Some days all my activity consists of is a gentle stroll with the dog, but I use my magnesium oil every night without fail.

How and where to apply your Magnesium Oil Spray:

woman lifting weights in NZ gym needs magnesium oil spray to soothe sore muscles

After your workout / tough day at work / any strenuous activity you can spray 6 sprays of SO Mg magnesium oil directly on to the affected area (ie the muscles you were training) and massage it in.

Tip – don’t apply your oil to areas that have been shaved recently or have cuts and grazes. You’re safe to do so, and the sensation might be life-affirming, but it'll definitely bring a tear to your eye!

NB – Magnesium is photoreactive so you don’t want to apply it somewhere that will get the sun if you go out, eg if you’ve done a shoulder workout then go out in a little vest top to show them off. Any magnesium exposed to the sun may cause a rash.

keep magnesium oil by your bed to soothe sore muscles and get better sleep NZ

You can get into the habit of using your magnesium oil spray every night before bedtime. You can spray your affected muscles directly but it’s also recommended to apply 6 – 8 sprays to your feet (ie 3-4 sprays per foot) and massage this in. Your feet have no sebaceous glands and it’s thought that is why magnesium oil absorbs particularly well here. You’ll also find that this area is extremely unlikely to get that magnesium tingle that some people experience on other parts of their body.

It's ok if you’ve already applied magnesium earlier in the day – your body will use what it needs and eliminate the rest safely**

Restless legs and magnesium oil

You should find that applying the magnesium oil to your feet every night will help, as you build up your magnesium levels. But you can also try spraying the oil directly to your legs at bedtime.

Cramps and magnesium oil

You can apply the magnesium oil spray directly to the area you experience cramps. For example, if you are experiencing menstrual cramps, try gently massaging some into your abdomen. Again just being aware of any broken or sore skin. But a nightly application of the oil to your feet should also help make a difference.

Did you know?

Magnesium oil isn’t actually an oil, it just resembles an oily consistency. But it absorbs into your skin without leaving a residue or greasy feeling, and won't leave marks.

However, if you simply don’t like the feeling of rubbing in the oil, here’s another way you can get the benefits:

Fill a big bowl with hot water (very warm but not overly hot) and pour in a little of your magnesium oil. Your skin will still absorb the magnesium and chlorides.

Soak your feet for about 15 minutes.

Tip - boil the jug and keep it beside you so you can top up the hot water.

What you might notice when you use magnesium oil daily:

  • A reduction in DOMS (delayed onset muscle soreness) after workouts.

  • Fewer muscle cramps

  • Increased energy

  • Mood improvement

  • Better sleep

Would you like to try our pure, natural SO Mg Magnesium Oil for yourself? Use this special code - TRYMAG - to receive one for only $19.50 (usually $23.50). Your 150ml bottle should last you several months of daily use.

For more information on Magnesium Oil, check out our Mag Oil FAQs page.

NB – results can be different for everyone. None of the information in this blog should be taken as medical advice. You may wish to speak with your preferred health care professional about the suitability of transdermal magnesium oil for your situation.

** People with kidney issues do need to take caution when using salt products like this.

* Recommended Daily Allowances for magnesium is 320mg for women and 420mg for men (The Magnesium Miracle, Carolyn Dean).

6 sprays of Salt & Oil Magnesium Oil gives you roughly 100mg of elemental magnesium.


At Salt & Oil we make magnesium-filled bath soaks and magnesium oil sprays to help you relax and feel good. And we support other NZ businesses by stocking their well-being gifts.

If you'd like to find out more, and be in to win our monthly gift draw, sign up to our Weekly Soak email for offers and info:

Best wishes

Dionne x


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