The best magnesium for muscle spasms can be your saving grace if you feel as if your muscles just won’t let go. Whether it’s sudden calf cramps at night, twitching shoulders after a workout, or just knots that refuse to release, magnesium can help.
But which magnesium is best for muscle spasms? After all, there are tons of different forms out there, and not all are made equal. You’ll see people recommend magnesium sulfate (AKA epsom salt), magnesium glycinate, magnesium citrate, magnesium oxide - the list goes on.
We’ve found that magnesium chloride hexahydrate is the most effective for managing muscle spasms, though. It’s the most bioavailable when used topically (through the skin), getting this vital mineral right where it’s needed most.
Get the best topical magnesium at Flewd Stresscare today. Our muscle bath soak combines magnesium chloride hexahydrate with Vitamins C and D, omega-3, and essential oils for an experience that’s as mentally rejuvenating as it is physically relaxing.
“I've been dealing with muscle and nerve pain in my neck and back. With physical therapy alone, I was still miserable. These soaks have brought back my sanity and I am no longer constantly miserable. They smell lovely, to top it off.” - Kristin
“Nothing better after a long day than to be able to relax, unwind and enjoy a bath. Having choices which help calm and soothe your muscles, body & mind is the best!” - Vanessa
“I was amazed by how relaxed I felt, especially tense muscles and these smell so good. I’m definitely ordering more and I’ve shared these with my friends who also have aches.” - Hugs
Key Takeaways
- Magnesium supports muscle relaxation and nerve signaling to ease spasms.
- Sulfate (epsom salt), oxide, glycinate, and citrate are all commonly recommended magnesium forms for managing muscle spasms.
- Magnesium chloride is best for muscle spasms, though, because it’s highly bioavailable and more targeted at the muscle level, with no side effects.
- Topical magnesium works better than oral options by bypassing digestion and targeting directly tense muscles.
- Flewd Stresscare delivers magnesium chloride through targeted bath soaks designed for lasting relief. Try them today and feel the difference firsthand!
Does Magnesium Help With Muscle Spasms?
Muscle spasms are what you get when the signals between your nerves and muscles get lost in translation. That can happen after heavy exercise, dehydration, long hours in one position, poor circulation, or simply pushing tired muscles a little too far.
Whatever the case, a muscle that’s unable to relax after contracting will tighten suddenly (and often painfully). That’s why you’ll mostly deal with spams at night, post-workout, or when you’re stressed. Your body is running on empty - and part of what it’s missing out on is magnesium.
This mineral is associated with hundreds of bodily functions, one of which is muscle contraction and relaxation. The way it works is by regulating calcium inside muscle cells. That’s ultimately what tells a muscle when to contract and when to release.
But when someone is deficient in magnesium (which is really common, unfortunately), calcium stays elevated longer than it should. Muscles get stuck in “on” mode. Twitching, cramping, and full-blown spasms ensue at that point.
Replenishing magnesium helps restore that balance so muscles can release smoothly instead of locking up. But which magnesium is best for muscle spasms?
Which Magnesium is Best for Muscle Spasms?
The best magnesium for muscle spasms checks two boxes:
- It’s highly bioavailable
- It doesn’t have a strong side effects profile
Unfortunately, very few forms of magnesium fit the bill. Only a couple are actually effective at acting directly on tight muscle tissue. Some can work, but come with digestive discomfort that makes it hard to stay consistent.
We’ve put together this list of magnesium types that work best for muscle cramps.
Magnesium Chloride
Magnesium chloride (specifically, the hexahydrate form) is your best bet for managing muscle spasms. It dissolves easily and absorbs efficiently, especially when used topically. Your muscles get the magnesium ions they need to finally let go, without any strain on the digestive system.
This is the ideal choice for anyone struggling with frequent spasms, nighttime cramps, and post-workout tightness. It’s also consistent. That’s why it’s the form we use in our magnesium bath soak recipes.
Magnesium Sulfate
You probably know this form of magnesium better as epsom salt. It’s one of the most commonly used forms of magnesium, especially for topical application. You throw a handful in the bath and enjoy.
Magnesium sulfate does have its place in easing soreness and mild spasms, but absorption varies widely from person to person. Some people feel relaxed afterward, while others experience lightheadedness or dehydration.
It works, but it’s less predictable than magnesium chloride. That’s why in looking at the two side by side, magnesium chloride is the better epsom salt alternative.
Magnesium Glycinate
Magnesium glycinate is an oral form bound to glycine, an amino acid that’s gentle on the stomach. It’s commonly used for general magnesium support and muscle tension linked to stress.
However, the biggest issue is the simple fact that this form of magnesium is found in pills and powders. Digestive absorption is the limiting factor for how well it works.
Magnesium Malate
This type of magnesium features malic acid, which plays a key role in helping your body make energy. That’s why it’s commonly called the best magnesium for fatigue. Is it the best magnesium for muscle spasms, though? It depends!
Magnesium malate can be helpful if your cramps and spasms are the result of exhaustion and soreness. But it may not move the needle if the root cause is stress.
Magnesium Oxide
Magnesium oxide contains a high amount of elemental magnesium, so it can work well for restoring your body’s natural stores. At least, in theory. The issue we have with this form of magnesium is the same as that with magnesium glycinate. It’s an oral supplement.
In other words, most of the magnesium oxide stays stuck in the gut. That can actually be a good thing if you’re using magnesium for laxative purposes. Otherwise, you’ll find it more of a side effect than a benefit. Learn about magnesium chloride vs magnesium oxide in our blog.
Magnesium Citrate
Magnesium citrate absorbs better than oxide and is commonly used for constipation relief, too. But you’ll find that magnesium oxide and citrate are very similar. This form might support overall magnesium levels throughout the body. That laxative effect, though, can be a limiting factor.
You need to take more of it to get the benefit you want. But the side effects start to hit before the benefits do. That’s why the best magnesium for muscle spasms is magnesium chloride.
How Much Magnesium for Muscle Spasms Should You Take?
The amount of magnesium you need to take for muscle spasms is going to depend on your activity level, stress, hydration, and how depleted you are. A lot of people start with the standard dose recommended on supplement labels, then slowly increase when spasms don’t improve.
That’s where problems often begin. The higher the dose, the more likely side effects are to show up. Pills and powders, even those considered the best magnesium for muscle spasms, are notorious for leading to digestive discomfort.
Potential Side Effects of Oral Magnesium Supplements
We get asked all the time, is magnesium good for muscle recovery? Yes, but the way you use it matters just as much as the form you’re using - if not more so! Here’s why oral supplements aren’t your best bet for managing muscle spasms and cramps:
- Loose stools or diarrhea, particularly with magnesium citrate or oxide
- Stomach cramping or abdominal discomfort
- Nausea or a heavy, unsettled feeling after dosing
- Bloating or excess gas
You’re left having to make a compromise. Do you take enough magnesium to have an impact on muscle spasms and deal with the discomfort? Or, do you take a low dose to stay comfortable and potentially keep dealing with muscle spasms?
Fortunately, you don’t have to compromise. You can get the best magnesium for muscle spasms without the trade-offs by using topical magnesium instead.
Tips to Minimize Muscle Spasms With Topical Magnesium
Topical magnesium works where muscle spasms actually live. It skips digestion, avoids gut side effects, and delivers magnesium directly to tight, overworked tissue. That matters when spasms come on fast or keep returning in the same spots.
Flewd Stresscare’s soaks bring you the best absorbing magnesium chloride hexahydrate along with other targeted nutrients that address why spasms keep happening. Here are a few of our best sellers:
- Ache Erasing combines magnesium chloride with vitamin C, vitamin D, and plant-derived omega-3s to support muscle recovery after strain/overuse. Cedarwood and mandarin oils offer a grounded, clean scent for post-workout or before bed.
- Anxiety Destroying adds zinc and a full B-vitamin complex to support nerve signaling when stress is driving muscle tension. The scent leans herbal and citrus.
- Insomnia Ending layers magnesium with L-carnitine and fat-soluble vitamins to bolster overnight muscle repair, helping prevent nighttime spasms. It has a wonderfully sweet and slightly bitter scent from Yuzu.
From our anxiety bath soak to our stress relief bath soak, everything is non-toxic, paraben-free, biodegradable, and vegan. These aren’t like your average epsom salt or bath bombs at all!
They’re so easy to incorporate into your self-care ritual, too. Pour one pouch into a warm (not hot) bath and soak for at least 15 minutes. Let your muscles fully relax before getting out. Use up to three times per week, or more often during high-tension periods.
Final Thoughts on the Best Magnesium for Muscle Spasms
Muscle spasms don’t come out of nowhere, and they usually don’t respond well to guesswork. So, which magnesium is best for muscle spasms?
Whether you’re looking for the best magnesium for stress or the best magnesium for muscle spasms, magnesium chloride has the strongest bioavailability and the lowest risk of discomfort - because it’s used topically rather than orally.
Don’t waste your time with low bioavailability forms or subject yourself to the discomfort that comes with most types of oral magnesium. Make muscle spasms an uncomfortable problem of the past with Flewd Stresscare today!
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