What Dose Is Best
The dose can vary on each product, so make sure you read the supplement facts and serving size on each one. You can also consider your weight and age when choosing which magnesium is best for migraines. And then double check with your physician or naturopath.;
Most migraine-free adults need between 300 mg – 400 mg of magnesium daily. Here are the specific daily recommendations for magnesium intake from the National Institutes of Health based on age.
- 14-18 years: 410 mg male/360 mg female
- 19-30 years: 400 mg male/310 mg female
- 31+ years: 420 mg male/320 mg female
The dose is different if you are pregnant or nursing, so make sure to check with your doctor.;
The above numbers are just a general guideline. As a migraine sufferer, you might need more or less due to other factors that may affect your ability to absorb or store magnesium.;
High levels of stress, drinking alcohol or having some other diseases can all affect the way magnesium is absorbed and used by your body.;
The most common recommended dose is 200 mgs twice a day. However recent research suggests “that taking 300 mgs magnesium twice a day, either alone or in combination with medication, can prevent migraines.”;
200 – 300 mgs twice a day is the recommended dose
If you have a hard time sleeping, you can try taking 400 mgs before bed and see how that works instead of splitting it up through the day.
What Amount Of Magnesium For Migraine Is Recommended*
As per the Johns Hopkins migraine handout, it is recommended to take 400mg twice per day, so 800mg per day.
During the Migraine World Summit presentation, Dr. Mauskop suggested starting with 400 mg once per day.; Once you know that amount is tolerated by your GI tract, double it.;If that amount is tolerated, he suggests tripling it. That would mean 1,200 mg per day.; Thats a LOT of supplementation with capsules and/or powders and gummies.; However, some people may only see improvement with higher amounts.
Since achieving 800mg/day or more of magnesium means quite a few capsules to swallow as well as an adjustment to the family budget, many people find it effective, easier and more practical to take different forms.; For instance, they may take 1-2 capsules/day of magnesium threonate, 2 -3 capsules/day of magnesium glycinate and they rest of the daily dose as a magnesium carbonate/citrate drink from Natural Calm or a magnesium foot soak.
Can Magnesium Help Prevent Migraines
According to multiple scientific studies, the American Headache Society, and the American Academy of Neurology, the answer is yes. Not every clinical trial has shown magnesium to be effective at preventing migraine headaches, but thereâs enough evidence that it helps that itâs a good option to consider.
How can it help? Experts think magnesium may help prevent the wave of brain signaling, called a cortical spreading depression, that is thought to cause migraines. It can also reduce pain during a migraine attack by blocking pain-transmitting chemicals in the brain.
Research suggests that itâs especially helpful for people who have migraines with aura or menstrual migraines. Scientists believe it may help prevent aura by stopping your brain from producing the signals that cause it, but they arenât quite sure why itâs so effective against menstrual migraines.
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How To Choose A Magnesium Supplement
When shopping for a magnesium supplement, its important to consider the form of magnesium, dosage, and product quality.
You may want to research which form of magnesium, such as citrate, glycinate, or oxide, is most appropriate for your needs. You may also want to consider a product with multiple types of magnesium.
The recommended dose for magnesium supplements varies from 200400 mg per day, depending on the brand, intended use, and how much of this mineral youre already getting in your diet .
To avoid potential side effects, such as diarrhea, nausea, and stomach cramps, try to keep your supplement-based intake under 350 mg per day, unless under the supervision of a health professional .
Given that the FDA doesnt regulate supplements the same way it monitors drugs, you should look for brands that are certified by third parties, such as NSF International, Labdoor, or Underwriters Laboratories, for safety and quality.
Finally, consider avoiding products with any artificial ingredients, such as colors, flavors, and preservatives.
Migraine Supplement #1 Magnesium
Magnesium is naturally found in foods like nuts, leafy greens and wholegrains, and is usually easily absorbed by a balanced diet.;Studies;have suggested, however, that migraine sufferers are prone to lower levels of this important mineral.
A lack of magnesium could potentially trigger migraines, as it plays an important role in controlling blood pressure and supporting the function of muscles and nerves.
In that case, it makes perfect sense to take a magnesium supplement to treat your migraines, right? Well, the efficacy of magnesium supplements will depend on the type of migraines you experience, your existing magnesium levels and other migraine treatments you take.
For example, it has been suggested that magnesium could help those suffering with;menstrual migraine, and also those who experience;aura symptoms. But too much magnesium could be bad for you, so consult your doctor before making any decisions.
To work out if magnesium could help prevent your migraines, you should try a supplement of around 400 milligrams per day. You need to take it for at least three months, though, to notice any results.
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What Are The Risks
Magnesium is low risk and doesnt typically have side effects. The most common side effect is diarrhea, which may work in your favor if you are prone to constipation. If a person experiences diarrhea or cramping, a lower or less frequent dose may still help prevent migraine while also avoiding these side effects.
Too much magnesium can cause an irregular heart rhythm, low blood pressure and memory issues. People with diabetes, heart disease, arrhythmia and kidney disease must clear its use with their doctor before taking it. Some antibiotics, heart medicine and diuretics cannot be taken with magnesium.; It can also interfere with some medications used to treat osteoporosis.
If you are or become pregnant you should discuss magnesium treatment with your headache provider.
Because of its safety profile and low possibility of side effects, magnesium is often a great asset in a prevention strategy for people with migraine.
The American Migraine Foundation is committed to improving the lives of those living with this debilitating disease. For more of the latest news and information on migraine, visit the AMF Resource Library. For help finding a healthcare provider, check out our Find a Doctor tool. Together, we are as relentless as migraine.
Who Should Consider Magnesium
Because magnesium is extremely safe, anyone who experiences migraine may want to talk to their doctor about using it as a preventive treatment.
Due to the way magnesium works, it can be especially helpful for people who have migraine with aura. People with menstrual migraine also seem to benefit from daily magnesium.
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Why Magnesium For Migraine Is So Important
Many headache specialists know that magnesium is a brain-friendly substance. They know it can often play a role in preventing migraine as well as treating an attack.;
While I was getting magnesium infused at Jefferson Headache Center a few years ago I asked how magnesium worked.;The nurse practitioner said, Magnesium for headache is just good. Its a head-friendly substance.;Unsatisfied with that answer, I did a bit of research of my own.
Magnesium plays a number of roles in migraine and its pain process.;
This important nutrient is literally involved in hundreds of chemical reactions in the body.;Some of the biochemistry that may be related to helping prevent or treat migraine includes:
- Magnesium is needed to form neurotransmitters and to regulate various receptors, including those for serotonin, CGRP and others. Magnesium can block the action of glutamate, nitric oxide;and other substances that can trigger a migraine attack.;Glutamate is a substance that gets a lot of attention because of its important role in migraine as well as pain, traumatic brain injury and other brain disorders.
- Magnesium is thought to blunt pain signals by blocking transmission of pain in the nervous system.
- Magnesium relaxes muscles. Lessening muscle tension may be helpful in helping an attack go away faster and allow the person to feel soothed.
- Magnesium has a general calming effect on the nervous system.
Can Children Take Magnesium To Prevent Migraines
It’s important to understand that the scientific evidence to support magnesium use in children with migraines is very limited. In other words,;there are unfortunately not many studies on magnesium for migraine prevention in children, and the studies we do have are not strongly suggestive of its;effectiveness.
Regardless of this;uncertainty, be sure to discuss any supplement or dietary change;with your child’s pediatrician. Also be aware that if your doctor does give the OK for magnesium supplementation, he or she will likely recommend a pediatric dose.
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What Other Supplements Does Cove Offer
To get the full benefits of all three of these nutrients, you could try Beam, a first-of-its-kind migraine supplement from Cove that includes clinically-effective doses of magnesium, riboflavin, and CoQ10. You can learn more about Beam here.
So there you have it: everything you need to know about magnesium. That may have been a lot of information, but the main takeaway is that magnesium is a relatively safe way to reduce the frequency of your migraines, either on its own or in addition to other preventive medications.
The information provided in this article is not a substitute for professional medical advice, diagnosis, or treatment. You should not rely upon the content provided in this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
Foods You Should Eat To Stop Or Prevent Migraines And Headaches Naturally
Migraine is a common ailment that affects hundreds of millions of people worldwide. Its can effects can be debilitating. Sufferers often have to stop their normal activities because of it and conventional medicine often does not work. However, by integrating certain foods into your diet, you can prevent or even stop these terrible episodes. To do this, Scientific Origin has identified the foods that have been proven to work effectively against headaches and migraines.
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Biological Role Of Magnesium
Inside human cells, magnesium is the second-most abundant element, and it is involved in a wide variety of physiologic functions. An estimated 300 separate biochemical reactions are regulated by magnesium ions in their role as enzyme cofactors. Magnesium is a key regulator of multiple enzymes, including those involved in glycolysis and the creatine kinase enzyme, involved in energy metabolism.4 Additionally, the chelation of DNA and RNA adenine nucleotides by magnesium ions controls the synthesis of these crucial glycolytic enzymes: pyruvate kinase, phosphoglycerate kinase, aldolase, phosphofructokinase, and hexokinase.4,5
Multiple enzymes in the Krebs cycle also are regulated by the magnesium ion. Studies utilizing a variety of mammalian cell types have revealed the presence of magnesium ions in mitochondria,whereas magnesium deficiency leads to the swelling of these organelles with a concomitant decrease in mitochondria count per cell.6 Mitochondrial synthesis also depends on enzymes requiring magnesium as a co-factor. 6-10
Structurally, magnesium is a critical component of bones; approximately 67% of the bodys total magnesium resides in the skeleton. About 1% to 2% of the bodys magnesium can be found in the blood, with the remainder located intracellularly and responsible for the intracellular functions mentioned above.15
Which Type Of Magnesium Should I Take
Which magnesium supplement is the right one for you? Well assume that if youre here, you probably arent currently interested in the ice-melting, cosmetic or bath salt variations of magnesium. But magnesium is combined with a ton of other elements in the supplement world, maybe more so than any other supplement, and it can be hard to know which one to pick. A few of the most important things to consider are:
1 – Make sure youre taking the right dosage for your needs. If you take too little elemental magnesium, you may not be meeting your dietary needs. Magnesium overall is very safe. But taking too much of the wrong kind of magnesium can lead to some unpleasant digestive issues.
2 – Check the label of any supplement youre considering taking. Magnesium suppliers can be especially deceptive by not reflecting the amount of actual elemental magnesium on all parts of the label.
3 – Ensure youre taking the right kind of magnesium to suit your specific needs. Some people may want magnesium to simply supplement their diet, and others may use it to alleviate constipation. This is definitely where understanding the difference between the types of magnesium comes in handy!
While its hard to extensively cover every single magnesium combination, weve listed out a few of the most commonly used types as a quick guide to get you started.
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How Can You Know If Youre Magnesium Deficient
Measuring magnesium levels in the body is difficult because most of the mineral is stored in cells and bone. Our bodies use just whats needed and store the rest in these locations.
The best available way of determining a persons magnesium levels is with a magnesium RBC test, also known as a magnesium blood test. As its name suggests, this test measures the levels of magnesium found in a persons red blood cells. If you want to know whether you are magnesium-deficient, you can ask your doctor to test your levels.
How Do You Know If You Are Deficient In Magnesium
Assessing your magnesium status is very tricky. Serum magnesium is not a good indicator as 98% of magnesium is stored inside cells or in bone.; Serum magnesium test results can be normal even when someone is deficient in magnesium.;
Magnesium is found in large amounts in muscle and bone. Our bodies regulate serum magnesium well by taking what is needed from the food we eat and getting rid of the extra amount through our kidneys. It is also regulated by the release of magnesium from muscle and bone to maintain the steady magnesium levels we need. While imperfect, the best practical measure of magnesium is the red blood cell magnesium test. Ask your doctor to test your RBC magnesium if you are curious.
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Properties And Potential Benefits
Magnesium is a mineral that plays a vital role in several physiologic processes including energy production, immunity and nerve function. It also helps to regulate blood pressure and is sometimes used to help treat diabetes, cardiovascular disease and osteoporosis.The University of Maryland Medical Center notes that people who suffer from migraine-type headaches often have lower levels of magnesium than those who don’t get headaches. Magnesium might also help to reduce headache frequency.
The Best Magnesium Supplements For Migraine
Did you know there are several different types of magnesium that are beneficial for different things? Migraine disorders can be linked with magnesium deficiency, making supplementation of magnesium for migraine necessary for most of us. However, if youre finding that you have more digestive issues when upping your magnesium intake, youre not alone. I wasnt aware until I started doing a little more research after my Migrelief formula was changed. I realized that the magnesium in this particular supplement was more commonly prescribed as a laxativesomething I did not need.
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What Is The Preferred Form Of Magnesium To Take
Not all magnesium supplements are the same. The ideal supplement is magnesium citrate, which is found naturally in the body and so is well tolerated and fast-acting. Water-soluble magnesium citrate taken as a drink helps to increase the absorption of magnesium across the intestinal wall and into the cells, where magnesium is needed the most.;
Which Magnesium Is Best For Migraines
Written and verified by Holly Hazen
Be careful choosing which magnesium is best for migraines… your migraines. It comes in many forms. Glycinate is one of the best forms to take if you get migraines.;But there are also two other formulations you need to know about magnesium malate and threonate. This is really important because they may be much more effective at reducing your migraine attacks.
And theres sulfate and magnesium oil for transdermal delivery!
But dont get confused there is also citrate which is recommended by some doctors. Oxide, hydroxide, gluconate, carbonate and chloride are not recommended for migraine reduction.
This is a great infographic courtesy of;Swanson’s Vitamins:
Magnesium supports your entire body. Its involved in hundreds of your body’s chemical processes that help you maintain optimal health. You can read more about that here.
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Find The Support You Need
MyMigraineTeam is the social network for people with migraines and their loved ones. On MyMigraineTeam, more than 65,000 members gather to share and receive advice, lend support, and discuss life with migraines, including how they manage their symptoms.
Have you tried magnesium to help relieve or prevent your migraines? Join MyMigraineTeam today and share your experience in the comments below or start a conversation on your Activities page.
Where Do You Get Magnesium From
Magnesium is in a wide range of foods, with good sources including green leafy vegetables, legumes, nuts, seeds and whole grains, but as stated earlier, people suffering from headaches and migraines may be magnesium deficient, and supplementation may also be required.;
Foods naturally contain magnesium in an organic form, such as magnesium citrate. Magnesium citrate occurs as a building block in the body and is therefore well tolerated, fast-acting and available as a supplement to the diet.;
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