Use Magnesium Flakes to Soothe Muscles, Relax Mind & Body

Key Takeaways

• Magnesium flakes are a concentrated form of magnesium chloride: They’re commonly dissolved in baths or foot soaks for topical use.
• They’re often used as part of relaxation routines: Magnesium flake baths are commonly associated with post-workout recovery and self-care practices.
• Topical magnesium is an alternative to oral supplements: Magnesium flakes are applied externally rather than taken by mouth.
• Research on absorption through the skin is still evolving: More studies are needed to better understand transdermal magnesium uptake.
• Magnesium flakes can be used in different ways: Common applications include full baths, foot soaks and targeted topical use.

Magnesium is a popular oral supplement to take for nutrition support and benefits. Yet, there’s another way to use magnesium in your routine, which is topically — perhaps, an even faster, easier method of supporting your muscles and nervous system. 

“Unlike oral supplements, which take time to be digested and absorbed, topical magnesium may offer quicker results,” Anna Chacon, MD, FAAD, a board-certified dermatologist based in Miami explains. “This method also bypasses potential digestive issues, such as upset stomach or low bioavailability, ensuring a higher concentration of magnesium reaches the muscles.” 

Plus, using magnesium topically, such as in the form of magnesium flakes or Epsom bath salts, can be a real treat, especially after a long day of work or sweaty and challenging workout.

What Are Magnesium Flakes?

“Magnesium flakes are concentrated, water-soluble magnesium chloride crystals derived from natural sources, such as seawater or salt mines,” Chacon says.

They’re generally used in baths or mixed with water to form a paste and applied topically. Magnesium flakes work by allowing magnesium to be absorbed through the skin. Transdermal absorption speeds the process by which the body utilizes the mineral. If you’re taking magnesium orally, you’ll need to wait longer to experience effects, which is why it can be a favorable move to choose a topical approach, like a warm bath with magnesium flakes, instead. 

“The purpose is to deliver magnesium directly to the body without need for digestion, promoting relaxation and providing various therapeutic benefits,” Chacon says. 

Magnesium Flakes Benefits

There are several reasons to incorporate magnesium flakes into a skin care, self-care or gym recovery routine. Not only is a warm bath soothing for the body post-workout, but also adding magnesium flakes may help support muscle repair and recovery, and it may help with aches and pains or muscle soreness the following day. 

“Applying magnesium topically may help alleviate muscle soreness and stiffness by relaxing tense muscles and potentially promoting a healthy inflammatory response in the body,” Chacon explains. 

Magnesium flakes also soothe the mind and body by promoting relaxation. For instance, a bath with magnesium flakes in the evening after work or right before bed can be very relaxing and beneficial for forgetting about stress or calming anxiety, clearing the mind and increasing drowsiness. 

While it’s never a bad idea to take a pause and focus on relaxation, it’s especially important to power down and unwind late at night and prior to bed to avoid losing sleep and valuable hours. Using magnesium flakes combined with a warm bath at night is an easy way to promote drowsiness naturally.

How to Use Magnesium Flakes

Always make sure skin tolerates it well before using or applying liberally. Avoid areas of the body with wounds or cuts since magnesium can be abrasive or irritating to damaged skin.

“Start with smaller amounts to assess skin sensitivity, especially if you have open wounds or cuts, as magnesium can sting,” Chacon says.

A warm bath with magnesium flakes is an easy and enjoyable way to reap the benefits, but you may also apply directly for a more targeted approach. For a bath, Chacon suggests dissolving 1-2 cups of magnesium flakes in warm water and soaking in the tub for 20-30 minutes.

“Avoid using overly hot water, as it can strip the skin’s natural oils and counteract relaxation,” Chacon says.

If applying magnesium flakes directly on skin, mix flakes with a small amount of water to create a paste. Start with a small amount first, increasing as needed. Apply directly on sore muscles for localized relief. 

Which Magnesium Flakes to Buy

“Look for high-quality magnesium flakes, such as those derived from natural sources, and consider products with added ingredients for enhanced benefits (e.g., melatonin or essential oils),” Chacon says.

Use is straightforward and simple, as flakes dissolve easily in water for baths and foot soaks. It’s effective for relaxation and muscle repair, and even offers hydration for softer and dewier skin.