One of the questions I get all the time is, “How much magnesium should I be taking?” And I totally get why. Magnesium plays a role in so many parts of our health (I’m talking over 300 different chemical processes in your body!). If you’re dealing with stress, trouble sleeping, sore muscles, low energy, or mood swings, your magnesium levels might be the issue.
But what many people don’t know is there’s a big difference between getting just enough magnesium to keep your body going and getting enough to actually feel your best. The standard recommendations cover the basics, but they don’t always get you to that place where your body feels fully supported. In this post, I’ll walk through what that really looks like. How much magnesium do you actually need? How do you know if you’re getting enough? And what are the best ways to get more of it into your daily routine? Let’s talk about it, y’all!
Recommended vs. Optimal Magnesium Levels
Alright, so let’s break down the numbers real quick. According to the RDA (that’s the Recommended Dietary Allowance):
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Adult men need about 400 to 420 milligrams of magnesium a day.
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Adult women need about 310 to 320 milligrams of magnesium a day.
That’s what’s considered enough to keep your body from showing clear signs of deficiency.
But the truth is, those numbers are just the minimum. They’re based on what you need to prevent major issues, not what you need to actually feel your best. Most people need more, especially if you’re dealing with high stress, not sleeping well, feeling anxious, getting muscle cramps, or running low on energy. All of those are signs your body might be asking for extra support.
If you’re someone who drinks a lot of coffee, sweats a lot, takes meds, or deals with stress on the regular, your body could be using up magnesium faster than you think. Even if you're eating well, you still might not be getting enough.
That’s why it’s not just about hitting the bare minimum. It’s about giving your body what it actually needs to feel good. A little extra magnesium can go a long way.
Magnesium Delivery Methods: Not All Created Equal
There are a few different ways to get more magnesium into your system, but not all of them work the same.
Food is always the first place to start. Magnesium-rich foods are a great foundation, especially when you’re trying to build healthy habits. Some of our favorites:
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Leafy greens like spinach and Swiss chard
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Nuts and seeds, especially almonds and pumpkin seeds
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Avocados
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Black beans
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Bananas
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Dark chocolate
The thing is, our soil isn’t as mineral-rich as it used to be. Even when you eat clean, you might not be getting enough. And if your digestion isn’t working properly, your body may not absorb what it needs.
Next up are synthetic magnesium supplements. These can be helpful if you’re really deficient, but they don’t work for everyone. Some forms of magnesium are hard on the gut and can cause bloating or diarrhea. That ain’t fun for anybody!
Now let’s talk magnesium topicals. This is my favorite way to use magnesium, and it’s what we specialize in at BodyLove by Tal.
These work through the skin and go straight into the bloodstream. They’re easy on the digestive system and give you quick results.* We’ve heard from so many of you that you’re finally sleeping better, your legs aren’t cramping, and you feel less stressed!
Our products stand out because we don’t use synthetic fillers or cheap shortcuts. Every single item in our magnesium line is made with high-quality Genuine Zechstein Magnesium Chloride.
Why Topical Magnesium Works Better (In Most Cases)
Alright, so here’s why I swear by topical magnesium.
Your skin can actually absorb magnesium. For real. When you apply it topically, it goes straight through the skin and into your bloodstream. No need to run it through your digestive system. That means if your gut isn’t absorbing nutrients the way it should, or if supplements tend to bother your stomach, this is such a game-changer.*
The reason it works so well is because it’s simple. You’re giving your body what it needs without asking it to work harder to get it.
You can use it in whatever way works best for you:
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A quick spritz of magnesium oil before bed
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A scoop of magnesium flakes in a warm bath when you need to unwind
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A few swipes of our whipped magnesium body butter to melt into your skin after a shower
However you use it, you’re giving your body a chance to rest, recover, and feel supported. And the best part is it’s super easy to incorporate into your daily routine.
Common Questions: Magnesium Safety + Application Tips
Let’s get into some of the most common questions I get about using magnesium topically. If you’ve ever wondered if you’re using it too much, or why it tingles sometimes, keep reading.
What if my skin tingles or starts peeling after using magnesium oil?
That tingling feeling is super common, especially if your skin is dry or your magnesium levels are really low. Some people describe it like a light sting or itch. If that happens, try one of these tips:
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Apply it to damp skin instead of dry
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Dilute the spray with a little water
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Follow it up with a magnesium body butter to soothe and lock in moisture
Can you get too much magnesium?
With topical use, it’s pretty rare. Your body’s smart. It takes what it needs and lets the rest go. That’s one of the reasons I love using it on the skin; it’s gentle and your body knows how to handle it.
How often should I use it?
Every day is totally fine for most folks. Some people use it in the morning to help with energy or stress, and then again at night to wind down and sleep better. You can keep it as simple or as consistent as you like. Listen to your body.
Is it safe for kids and babies?
Yes, in most cases it’s safe to use magnesium topically on children. We always recommend starting with a small amount, and using a gentle product like our Children’s Magnesium Oil, or diluted magnesium butter, or applying to the soles of the feet. That’s one of the safest spots for little ones.
Your Topical Magnesium Routine: Simple & Effective
If you’re wondering how to actually use topical magnesium, here’s a simple way to make it part of your day without overthinking it.
Step one: Start with the spray.
Magnesium oil spray is the quickest way to get it into your system. Just a few spritzes on your legs, belly, or the bottoms of your feet is all you need. I like to do this after a shower when my pores are open and my skin is damp.
Step two: Follow with body butter.
The magnesium butter helps soothe your skin, lock in moisture, and keep that goodness working for hours. Plus, it feels luxurious. You’re hydrating your skin and giving your body what it needs at the same time.
Step three: Add in a weekly soak.
Once a week (or more if you’ve been extra stressed), add some magnesium flakes to a warm bath or foot soak. Let your body soak it all in. This is a great reset, especially if your muscles are sore or you’re having trouble sleeping.
The key to all of this is consistency. You don’t have to do everything every single day. Just start somewhere. Tune in to how your body feels. Some days you might need more support, some days less. That’s okay. You’re learning how to take care of yourself in a way that feels real and doable.
Get Your Magnesium Fix!
Getting just enough magnesium might keep you going, but it won’t always help you feel your best. And you deserve to feel good in your body. You deserve deep sleep, less tension, steady moods, and energy that doesn’t crash halfway through the day.*
Topical magnesium isn’t just a backup plan or something to pull out when you’re already stressed. It can be a daily act of care. A little thing you do that adds up over time. A few sprays. A scoop of butter. A soak at the end of a long day. That’s how we build toward true wellness: bit by bit and with intention.
So if you’ve been curious, this is your sign. Try it out. Stay consistent. Listen to your body. And give yourself some credit for even asking the question, "How much magnesium do I need?" That’s where it starts, y’all!
If you're ready to feel the difference for yourself, check out our magnesium products. We offer sprays, butters, and bath flakes crafted with clean, simple ingredients that your body will love. And if you love our products, be sure to let us know by tagging us on Instagram @bodylovebytal!
