Magnesium for Migraines

Magnesium is an essential mineral for the body, supporting vital functions like bone health, blood pressure regulation, heart rhythm maintenance, and nerve function. Unfortunately, many people don’t consume enough magnesium through their diet, and magnesium deficiency can lead to a variety of health issues. One such issue is migraines, as low magnesium levels are often linked to headaches. In fact, magnesium oxide is sometimes used to treat and prevent migraines.

Types of Magnesium

There are several forms of magnesium, each with unique properties. Since magnesium needs to be bound to another substance for optimal absorption, supplements typically combine magnesium with amino acids or other compounds. Here are the most common types of magnesium used in supplements:

• Magnesium Oxide: Often used to treat migraines due to its high magnesium content. It’s effective in preventing headaches, and a typical dosage is around 400 to 500 milligrams daily.
• Magnesium Sulfate: An inorganic form of magnesium; small amounts are absorbed by the body.
• Magnesium Carbonate: Contains higher magnesium levels but can cause gastrointestinal upset.
• Magnesium Chloride: Easily absorbed by the body and often used for general supplementation.
• Magnesium Citrate: Known for its high absorption rate and frequently used to relieve constipation.

Magnesium and Migraines

Research has shown that individuals with migraines often have lower magnesium levels compared to those without migraines. A 2021 study found that magnesium oxide was just as effective as valproate sodium in preventing migraine attacks, without the adverse side effects.

Magnesium oxide is commonly recommended for migraine prevention, with a typical dose of 400 to 500 milligrams per day. In more severe cases, magnesium can be administered intravenously as magnesium sulfate.

Given its natural occurrence in the body, magnesium might offer a safer alternative to traditional migraine medications, which often come with harsh side effects.

Magnesium Side Effects

Magnesium is generally safe for most individuals, but like any supplement, it can have some side effects. The most common side effects include:

• Abdominal Cramping
• Vomiting
• Diarrhea

If you experience these symptoms, reducing your magnesium dosage may provide relief. Another potential side effect is low blood pressure. If you already have low blood pressure, consult your doctor before taking magnesium.

Taking excessive magnesium can lead to dangerous complications, including:

• Irregular Heartbeat
• Very Low Blood Pressure
• Slowed Breathing
• Coma

Always consult with a healthcare provider to determine the correct dosage for your needs.

Foods That Contain Magnesium

If you prefer to increase your magnesium intake through food, several options are rich in this mineral:

• Dark Leafy Greens: Spinach and chard are excellent sources, providing up to 40% of your daily magnesium needs per cup.
• Seeds: Pumpkin and squash seeds are rich in magnesium.
• Almonds
• Fish: Mackerel, tuna, and Pollock are good options.
• Low-Fat Yogurt or Kefir
• Beans: Black beans and lentils.
• Avocados
• Figs
• Bananas
• Dark Chocolate

Though supplements can provide a boost, focusing on magnesium-rich foods is often the best approach for overall health.

Potential Risks When Taking Magnesium

Before taking magnesium supplements, there are some potential risks to consider:

• Digestive Conditions: If you have conditions like inflammatory bowel disease or a stomach infection, your body may not absorb magnesium properly.
• Medication Interactions: Magnesium can interact with certain medications, including antibiotics, diuretics, muscle relaxants, and heart medications.
• Pregnancy: While magnesium is generally safe for pregnant women, it’s important to consult your doctor before starting magnesium supplements. Dosage should typically be around 350 to 400 milligrams of magnesium oxide daily. Avoid magnesium sulfate intravenously during pregnancy, as it is associated with bone thinning in the fetus.

The Takeaway

Magnesium, especially magnesium oxide, has proven effective in preventing and treating migraines for many people. With fewer side effects compared to traditional migraine medications, it may be a better option for those seeking a natural remedy.

However, if you’re experiencing migraines for the first time or if they have worsened in frequency or severity, it’s important to consult a healthcare provider. They can help determine the appropriate magnesium dosage and discuss other possible treatments.