Is magnesium foot spray the new 'sleepy girl mocktail'?

Kaitlin Reilly
Magnesium helps improve sleep because it supports GABA, a neurotransmitter that “promotes relaxation and sleep." (Getty)
Magnesium helps improve sleep because it supports GABA, a neurotransmitter that “promotes relaxation and sleep." (Getty) (Photographer, Basak Gurbuz Derman via Getty Images)

Magnesium is having a moment. This essential mineral plays a role in nerve function and blood pressure regulation and is found naturally in our bodies. Taken in supplement form, it has potential sleep benefits, which is why drinks like the “sleepy girl mocktail,” (in which the magnesium comes from powder and tart cherry juice) have gone viral. The next sleep aid sensation is spraying or rubbing magnesium oil directly on feet, promising the same benefits without having to pop a pill (or get out the cocktail shaker.)

With magnesium spray now available in drug stores, TikTok Shop and from brands like Alo at a department store near you, the question to be asked now: Is there science to back magnesium foot spray?.

Let’s start at the beginning: what actually is magnesium? It’s an essential mineral that helps our muscles and nerves work properly, regulates our blood sugar and blood pressure and assists in the production of protein and DNA, among other critical bodily functions, Dr. Mallory Kirkland, a podiatric surgeon at the Upperline Health clinics, tells Yahoo Life.

Typically, we get magnesium in our diet. Foods high in magnesium include things like almonds, salmon, spinach and even avocados, Kirkland says. However, if you aren’t getting enough from your diet, you can supplement magnesium — which is where things like powders, pills and yes, even foot oil, come in.

In supplement form, magnesium is combined with different substances to create different compounds, which affect how the body absorbs and uses the magnesium. While there are many different types of magnesium compounds, Kirkland says magnesium glycinate is typically used for treating sleep issues, while magnesium chloride acts as a muscle relaxer.

Magnesium helps improve sleep because it supports gamma-aminobutyric (GABA), a neurotransmitter that “promotes relaxation and sleep,” neuroscientist Chelsie Rohrscheib tells Yahoo Life. When magnesium levels are low, you are at higher risk for insomnia, she says.

Magnesium glycinate is typically taken in oral supplement form for sleep, but magnesium chloride is what’s commonly in your foot spray or oil, Kirkland says, as it is “water soluble and is used to promote muscle relaxation.”

The science is currently limited regarding whether spraying magnesium chlolride is effective for promoting sleep, and a 2017 study finding that the benefits of magnesium, when absorbed through your skin, is inconclusive.

Brandy Zachary, a functional medicine practitioner, tells Yahoo Life that you may also be getting a lot less magnesium than you think you are when you use this oil, because your body will absorb less of it than if you were to take an oral supplement. One possible way to improve the rate of absorption of topical magnesium may be to rub it into areas with lots of hair follicles (like your scalp) — but it’s worth noting that the bottoms of your feet don’t have these hair follicles.

Instead of spraying your feet with magnesium oil, Rohrscheib recommends using oral magnesium, which is supported by scientific evidence as being associated with better sleep.

Rubbing your feet with oil can be a part of a nice bedtime wind-down routine, and practicing good sleep hygiene can help you get a better night of sleep overall. However, there’s limited evidence to say that magnesium foot spray is really benefiting your sleep.

Right now, the research out there on magnesium says that the oral form is best when it comes to aiding sleep. However, unless you have a magnesium deficiency, you really don’t need to supplement magnesium at all — and should always consult your doctor before you decide to do so.

💤 Sleep better

  • Doing simple exercises like chair squats, calf raises and standing knee raises with straight leg hip extensions can add 30 minutes to your nighttime sleep, according to research. [Yahoo Life]

  • Try this viral sleep hack developed by the military. [Today]

  • Maybe you should have a nighttime routine like a baby. "Sleep like a baby" is a saying for a reason after all. [Yahoo Life]

  • Find your "Goldilocks" sleep temperature. Too hot or too cold of an environment could negatively affect shut-eye. [Health]

  • A sleep divorce may help. Don't knock it until you try it! [Today]

  • The 4-7-8 method, which promotes slow, deep breathing, can help put you in the present moment, increasing relaxation and bringing on sleep. [HuffPost]

  • Soft bedding, mattress topper, duvet insert, fluffy pillows and more! Assemble a comfy sleep setup inspired by a luxurious hotel bed. [Yahoo Life Shopping]

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