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DIY Magnesium Rub for Leg Cramps- cover

DIY Magnesium Rub for Leg Cramps

Did you know that the average person takes between 6,000 and 9,000 steps daily and averages 43 miles worth of trekking in an entire lifetime? With those kinds of numbers, one might think that walking is the cause of leg cramps, but that isn’t usually true. In fact, many experts recommend that you walk up to 10,000 steps a day! So, could a mineral deficiency cause this? Yes, and that is the case for many.

If you suffer from sore muscles, restless legs, and cramping, the mineral you’re likely low on…is magnesium. I will show you how to make a super simple magnesium rub for your leg cramps that can be used anytime, day or night, with only two ingredients. But it’s important to understand the reason leg cramps occur in the first place; to do that, we must first look at how magnesium influences the body.

Magnesium plays a role in over 300 biochemical reactions within the human body. It’s crucial for proper nerve and muscle function and helps your body make protein, bones, and even DNA. It is also essential for blood pressure and glucose metabolism, and as a primary macronutrient, it’s a significant factor in immunological activity too.

How Magnesium Affects the Muscles

Magnesium is an electrolyte, which means it carries an electric charge. It’s also triggered by lactate during exercise or when you expend high amounts of energy. Your body loses magnesium during sweat and urination. You also lose an impressive amount of sodium, potassium, and iron when you sweat. All these minerals are necessary for muscle recovery.

Magnesium’s role is to help the muscles relax and stop contracting; without it, we would all be in a lot of pain. So, when stores are low, your muscles can’t relax, and you end up with cramps and restless legs. This mineral also activates other nutrients in the body like vitamin D, and low D also causes weakness, pain, and loss of muscle mass.

But it’s about more than losing valuable magnesium stores. It’s also important to understand that many of us don’t get enough of it, to begin with, and add to that the overuse of pharmaceuticals medications and certain medical conditions like diabetes, and you have a society full of magnesium-deficient people.

So how do you know if you’re magnesium deficient?  I’ll tell you this… most people are. One study published by the Journal of the American College of Nutrition found that at least 68% of Americans don’t consume enough magnesium, and that’s not taking into account the magnesium lost from the body once consumed. If you think you are magnesium deficient, your doctor can perform a simple lab test to determine whether you are or not.  But let’s look at a few symptoms of magnesium deficiency.

Magnesium Deficiency Symptoms

Our soil has become depleted of minerals like magnesium from industrialized farming practices mainly, and we no longer get adequate levels of them from our food. The other thing is gut issues can prevent the body from absorbing essential nutrients like magnesium. To top it off, it’s not just pharmaceuticals that drain mineral stores from the body but also GMOs and pesticides. So, your likelihood of having inadequate magnesium levels is very high.

Possible signs of magnesium deficiency might include:

  • Leg cramps
  • DIY Magnesium Rub for Leg Cramps- sore musclesHeadaches
  • Insomnia
  • Anxiety
  • Muscle pain
  • High blood pressure
  • Muscle twitching
  • Type II diabetes
  • Fatigue
  • Osteoporosis
  • Weakness
  • Heart problems
  • Nausea
  • Stiffness
  • Seizures

Of course, one of the best ways to relieve these symptoms is to supplement with magnesium. But if some of the symptoms you’re experiencing are muscle-related, such as soreness, cramping, restless legs and pain, making a magnesium muscle rub can help.

How to Make a Magnesium Rub for Leg Cramps

This magnesium rub is super easy to make. It’s really more of an easy-to-use magnesium spray that you rub in. And, as I mentioned before, it only requires two ingredients. It’s clear and has no smell. Your mixture will become a bit oily because of the magnesium flakes. Add three or four drops of lavender or chamomile essential oils if you want. Both are soothing for the skin and smell great too.

You will need:
  • ½ cup of magnesium chloride flakes
  • ½ cup of filtered water
  • Tea kettle
  • Glass measuring cup or bowl
  • Spray bottle for storage

Step 1. Add ½ cup of filtered water to a tea kettle and heat until it whistles or until it reaches a full boil. While you’re doing that, go ahead and complete the next step.DIY Magnesium Rub for Leg Cramps- add water to kettle

Step 2. Add the magnesium flakes to your glass measuring cup. DIY Magnesium Rub for Leg Cramps- add magnesium flakes to water

Step 3. Poor the boiling water over the magnesium flakes and stir until completely dissolved.DIY Magnesium Rub for Leg Cramps-stir until dissolved colage

Step 4. Now add your magnesium muscle rub to a spray bottle and store it in a cool dry place for up to six months.

How to Use Your Rub for Sore Legs

You can use your homemade leg cramp remedy any time you experience cramping or sore legs, and honestly, you can use it anywhere you want. Just spray the oil mixture on the aggravated area and rub it gently until it’s dry.

For restless legs at night, spray your magnesium rub liberally on your legs from the bottom of the calf up to the thigh and rub it really good. Make sure your legs are dry before getting into bed. The magnesium can leave a bit of “crust” on your sheets if not fully absorbed.

Lastly, you can use your magnesium spray as a deodorant. Simply spray a bit under your armpits and let it dry. I don’t recommend adding essential oils if you apply it under the armpits, as the skin can be sensitive.

So there you have it! A super simple rub that works great for swelling, cramping, and even sopping up sweat. If you make this recipe, let us know how well you like it in the comments below. Take care!

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where does one obtain magnesium flakes?

I just saw some yesterday at my local natural food store. It was in the same area as the Epsom salt.

I will look for magnesium flakes butcould Epsom Salts works well? I found a recipe for mixing Epsom salts with olive oil and rubbing it on the body, then rinsing it in the shower…

I didn’t find the part where adding oil is mentioned in the article. Also which oil?

I find that Epsom salts do not dissolve in oil. Also, Epsom salts is a different form of magnesium than the Mag. Chloride flakes

There is no oil in this solution. It might feel oily because of the magnesium flakes sliding on the skin.

reread the article. it said flake and water becomes oily and if you want you can ad oils such as lavender or chamomile

Magnesium flakes dissolved are oily. That is what they are referring to. The suggestion was optional to add in lavender essential oils.

Ancient Minerals Magnesium Salts available on Amazon, im in Canada and use these all the time

I use Ancient Minerals Magnesium Spray and I swear, it has changed my life! More so than any other medication or supplement has. I believe magnesium deficiency is one of the biggest (if not the ultimate) cause of illness in America. If you’re having these symptoms, use the spray daily- you’ll see a change!

Also my question? Where do you get magnesium flakes?

Try your nearest vitamins shop or health foods store.

Ancient Minerals magnesium chloride flakes are the most pure. I ordered mine on Amazon.

This recipe works GREAT! I use it on my legs, and I have made it adding a little essential oils for deodorant! It works GREAT no bad smell. THANK YOU!!💕

Hi Melanie,

Thank you for sharing your experience with us!
We’re happy to hear that this magnesium rub works wonders for you.

Many blessings and good health!

would msm crystals work also?

I have never used msm crystals for this. I don’t know. But, for the legs & as a deodorant it is GREAT!

Where can you get magnesium from. In terms of plants?

How can you make your own flakes?

Isn’t this what this book is supposed to support….self sufficiency.


There are many Magnesium-rich foods, such as pumpkin seeds, chia seeds, almonds, or spinach.
For more food sources and info on Magnesium, you can read the article below:

Regarding the Magnesium flakes, you can find them in any health food store. It is best to search on Google to find one that delivers to your area.

Many blessings and good health!

You can get this already made into a spray at many health stores. I pay about $18 for an 8 oz bottle but it might be cheaper on Amazon. Make sure not to spray it on a cut in the skin because it burns like fire, but it really does relax the legs when you are trying to sleep.

I use Magnesium Oil in a spray bottle – works for backs, legs, feet, hands, headaches, migraines, and everything else. The product I use is sold on by EssentiallyBased and made in the USA [product: Magnesium Oil Spray – Large 64oz Size – Extra Strength – 100% Pure for Less Sting – Less Itch – Essential Mineral Source – Made in USA]

I have 3 bottles made, one with lavender, one lemongrass, one peppermint and I use them all. Peppermint is the strongest, and I use it the most. I spray it on my rottie when he’s over active and has stressed his legs. I bought the flakes on amazon and then share with family, and forward these articles over – grateful for all the information!

Not to be one of those people nitpicking other pet parents, but as one myself thought a quick head’s up might be good. Some essential oils are toxic to our furry family members. Might be worth checking re your rottie as there’s a chance of ingestion. Hope all goes well!


To the person asking about plants that contain magnesium – dark green leafy stuff. But for a plant that relieves muscle spasms i love Lobelia tincture. It is a powerful muscle relaxant. Any kind of cramp or spasms: menstrual, legs, neck, dry spasming coughs, repetitive hiccups. Use many ways a few drops in a shot of water. Or under the tongue. Or rub directly on area. Or put a 1/4 teaspoon or more in bath.
Too much internally will make you vomit ( which it is used for in emergency situations you need to get toxic things from stomach)
Love Nicoles books! Look up how to make it in there! And eat more dark leafy greens!

Do you have a recipe using a natural preservative to turn this into a magnesium body butter or balm?

Hello Amie,

You can find a nice recipe here:

Many blessings and good health!

I add to my recipe a teaspoon of pure sea salt (not striped of all the other minerals) That way you are also getting microdoses of other essential minerals boron, potassium, sodium, and selenium.

Can I use magnesium oil instead of the flakes and how much?

Hi Christel,

Magnesium oil is what results if you combine magnesium chloride flakes and distilled water, as indicated by the author of this recipe.
You can find pre-made magnesium oil in local health stores so you won’t have to make your own.

Many blessings and good health!

Thankyou for this,. Though I drink plenty of water it seems my cells are not making the exchange or not getting the signals, so hydrating has become a concern. If this helps cramps, I’m hopeful the rest will follow. I wish the very best this life offers to all of you wonderful caring people.

Walking 6,000-9,000 steps per day is equal to 2.5 or more miles. so over a lifetime is much more than 43 miles. But leg cramps are no joke, thank you for sharing.

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