Magnesium is gaining attention for its extensive health benefits, and for good reason. Whether you’re facing muscle soreness, struggling with sleep, or dealing with anxiety, this essential nutrient has something to offer. Its significance in supporting overall health makes it a topic worth exploring.
Required for over 300 bodily processes, magnesium is arguably one of the most versatile nutrients available. One notable advantage is its role in managing migraines. “Magnesium can help with migraines, both during an attack and for prevention. Research indicates it can lessen the frequency, intensity, and duration of migraine episodes,” states Dr. Danielle Wilhour, a neurologist and headache specialist at UCHealth.
If you’re considering magnesium as a migraine remedy, it’s crucial to understand which types of migraines it assists, the necessary dosage, and the most effective methods for consumption.
Magnesium’s Role in Migraine Treatment
Magnesium is a vital micronutrient abundant in foods like grains, fruits, vegetables, and fish. While a 2011 study in Neurosciences highlights a link between magnesium deficiency and migraines, Dr. David Curfman, a neurologist specializing in headache management, notes that it’s uncertain whether low magnesium levels actually trigger migraines. Importantly, magnesium is found in a variety of foods, making deficiency rare among most people in the U.S.
If your goal is to alleviate migraines using magnesium, Dr. Shivang Joshi emphasizes the importance of exceeding the recommended daily intake of magnesium, which ranges from 310 to 420 milligrams. To gain significant pharmacological benefits against migraines, he typically suggests starting with 400 milligrams of magnesium once daily, eventually increasing this to twice a day. This dosage is also endorsed by Dr. Curfman and Dr. Wilhour.
When taken at this level, the three neurologists agree that magnesium can substantially aid in preventing migraines. The American Academy of Neurology and the American Headache Society support this finding.
Dr. Joshi explains that magnesium prevents the nervous system from becoming overly excited, which is a contributing factor to migraines. Moreover, it renders the brain less sensitive to common migraine triggers like weather changes, bright lights, or strong smells.
“Think of the nervous system as an electrical circuit; magnesium blocks the entry of calcium into cells via receptors known as NMDA [neurotransmitter receptors in nerve cells]. By blocking these receptors, magnesium prevents calcium from activating nerve signals,” Dr. Joshi elaborates.
Consequently, reduced nerve signal activation leads to a calmer nervous system, which ultimately results in fewer migraine episodes.
All three neurologists concur that magnesium supplementation is especially beneficial for migraines accompanied by aura, characterized by sensory disturbances such as tingling, blind spots, or flashing lights. However, Dr. Curfman acknowledges that the specific reasons for its heightened efficacy in this type of migraine remain unclear.
Tips for Taking Magnesium for Migraines
As highlighted by Dr. Joshi, achieving the necessary magnesium levels from food sources alone is insufficient for migraine treatment; supplementation is essential. When choosing a supplement, Dr. Wilhour recommends magnesium citrate and magnesium oxide in doses ranging from 400 to 600 milligrams daily, as supported by clinical trial evidence.
In summary, magnesium plays a crucial role in migraine management and can be an effective tool for those suffering from this condition. By understanding its benefits and how to properly supplement, individuals may find relief from debilitating migraine episodes.
