From the conventional wisdom of creating a pitch-dark room and applying ice packs to the neck to the less orthodox methods like warming the feet, the internet is rife with 'migraine hacks.' Yet, these remedies often fall short of providing consistent or complete relief. Magnesium, the all-rounder nutrient, has recently gained attention in migraine management. Research highlights its potential in alleviating migraine pain by modulating key signaling pathways and chemical processes in the brain. However, the question arises: which form of magnesium is the best for combating migraines? Let's explore.
How Does Magnesium Help Relieve Migraines?
Some studies show that magnesium might be effective in relieving migraine.
It is most effective in people who have an aura with their migraine.
It means they experience light flashes or blindspots before or during migraines.
Magnesium may help prevent cortical spreading depression, a wave of brain signaling.
Cortical spreading depression causes visual and sensory changes that cause an aura during a migraine episode.
Magnesium can improve platelet function and block pain-transmitting chemicals in the brain.
It is effective in reducing the symptoms of premenstrual migraine.
Magnesium can be a preventative measure for those who suffer from premenstrual migraine or those who experience an aura with migraine.
Can Magnesium Deficiency Cause Migraines?
There is no foolproof method to check magnesium deficiency in the brain.
Thus, it can be harder to tell if you're magnesium deficient.
People who suffer from heart disease or diabetes or take diuretics for blood pressure may be prone to low levels of magnesium in the body.
Some studies show that people suffering from migraines can have low levels of magnesium in their brains.
This could be due to:
- Decreased magnesium absorption from food
- Excreting magnesium at a faster rate from the body
- A genetic predisposition to low levels of magnesium
Signs and Symptoms Of Magnesium Deficiency
Magnesium plays a vital role in muscle function.
Signs of magnesium deficiency include:
- Muscle twitches and cramps
- Nausea and vomiting
- Constipation
- General body weakness and fatigue
- Low appetite
Which Magnesium Is Best For Migraines?
Magnesium oxide is one of the most commonly prescribed forms of magnesium to treat migraines.
It is readily available and used in clinical trials.
Sometimes, for acute cases, patients are administered magnesium sulfate intravenously.
Pros And Cons Of Each
Here are a few common types of magnesium for migraine treatment:
- Magnesium oxide
Pros: It is a readily available form of magnesium and is used widely to treat migraine. It is also absorbed reasonably well in the body.
Cons: Magnesium oxide can cause digestive problems and diarrhea.
- Magnesium Sulfate
Pros: One of the most common forms of magnesium is Epsom salt. It is available in the form of lotions and sprays. Sometimes, it is prescribed intravenously in severe migraine cases.
Cons: The effectiveness of this form of magnesium varies, so it is best used in combination with other forms of magnesium.
- Magnesium Glycinate
Pros: Glycine elevates serotonin levels in the brain, which helps improve sleep quality. Magnesium glycinate also has a higher absorption rate in the body and may be more effective.
Cons: It may cause digestive issues. However, magnesium glycinate is quite gentle on the digestive system.
- Magnesium Threonate
Pros: It is the only form of magnesium penetrating the blood-brain barrier. It raises magnesium levels in the brain effectively.
Cons: It is more expensive than other forms of magnesium.
Did You Know?
The magnesium levels in your body are partly influenced by your genes. CASR is a gene, which contains instructions for producing a protein called the Calcium Sensing Receptor. Certain types of this gene can increase your risk of magnesium deficiency by reducing the reabsorption of magnesium in the kidneys. You can learn in-depth about your nutritional traits using your existing ancestry genetic test DNA data.
Expert Opinion: Best Magnesium For Migraines
When considering magnesium for migraine relief, magnesium glycinate is often recommended due to its high bioavailability and gentle effect on the stomach.
Dr. Alexander Mauskop notes, "Magnesium glycinate is particularly beneficial for individuals whose migraines are exacerbated by stress or anxiety. It not only helps with magnesium levels but also promotes relaxation."
Magnesium citrate is another popular choice, known for its good absorption rate.
The American Migraine Foundation suggests a daily intake of 400–500 mg of magnesium oxide or citrate for migraine prevention. Although magnesium oxide is less absorbable, it can still be effective.
Emerging interest in magnesium threonate highlights its potential benefits, particularly its ability to cross the blood-brain barrier effectively. However, research on this form is still limited.
Experts generally recommend starting with around 400 mg per day, with Dr. Mauskop advising an increase up to 1,200 mg per day under medical supervision if no improvement is noticed.
Consultation with healthcare professionals is essential before starting any magnesium supplementation to tailor the approach to individual needs. Dr. Mauskop emphasizes, "It's crucial to tailor magnesium supplementation to the individual's needs and monitor their response over time."
What Is The Recommended Dosage Of Magnesium Supplements?
Magnesium oxide is prescribed at a dosage of 400-600 mg per day.
Your doctor might prescribe intravenous magnesium sulfate injections if you have a severe magnesium deficiency.
It is advisable to consult your doctor to determine the correct magnesium dosage you will need.
Side Effects Of Magnesium Supplements
Magnesium is generally safe.
However, excessive magnesium can lead to
- nausea,
- vomiting
- diarrhea
- abdominal cramping
These symptoms usually subside when you lower the dose of magnesium you are taking.
Magnesium can also cause more severe side effects, such as shallow blood pressure, irregular heartbeat, and coma.
Always consult your doctor before taking any supplements.
Best Natural Sources Of Magnesium For Migraines
If you don't want to take supplements, add magnesium-rich foods.
Green leafy vegetables like spinach are some of the best sources of magnesium.
It contains almost 40% of the daily dietary requirement of magnesium.
Some other foods that are rich in magnesium are:
- Avocado
- Figs
- Bananas
- Yogurt
- Almonds
- Seeds, such as squash and pumpkin seeds
Summary
Magnesium might be an effective treatment for migraines.
It is especially effective for premenstrual migraine and for people who experience an aura during migraine.
Magnesium oxide is a common form of magnesium for migraine treatment.
It is always advisable to consult a doctor before starting any supplements.
You can also add magnesium-rich foods such as nuts and leafy green vegetables for adequate magnesium levels.
References
https://americanmigrainefoundation.org/resource-library/magnesium/
https://www.healthline.com/health/magnesium-for-migraines
https://www.ncbi.nlm.nih.gov/books/NBK554611/
https://americanmigrainefoundation.org/resource-library/menstrual-migraine-treatment-and-prevention/
