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Which Form Of Magnesium Is Best For Migraines

Primary And Secondary Hypomagnesemia

MAGNESIUM for MIGRAINES/HEADACHES (Benefits Dosage) 2021

Familial hypomagnesemia with secondary hypo- calcemia has been studied in various kindreds, and heredity has been found to be X linked in some families, and autosomal recessive in others . There are currently more than 30 known mutations in the TRPM6 gene that are associated with familial hypomagnesemia and hypocalcemia. Another hereditary form of hypo- magnesemia, tubular hypomagnesemia/hypo- kalemia with hypocalciuria , is hypothesized to be due to two different types of genetic transmission, one autosomal recessive and one autosomal dominant with high phenotype variability .

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.

How To Use Magnesium For Migraines

People with migraines can take magnesium oxide in the form of a pill to supplement their magnesium intake.

Alternatively, a doctor may administer 12 grams of magnesium sulfate intravenously if a person is having problems absorbing it.

Other forms of magnesium include:

  • magnesium carbonate
  • magnesium chloride
  • magnesium citrate

The body absorbs these different types of magnesium at different rates. The body has difficulty absorbing magnesium unless it is bound to something else, so magnesium supplements often contain other substances, such as amino acids, that also provide health benefits.

Some people prefer to boost their magnesium intake through their diet.

Foods that contain magnesium include:

  • nuts and grains

Magnesium occurs naturally in many foods. Increasing magnesium levels by eating more of these foods does not appear to have any associated risks.

However, taking too many magnesium supplements can cause some adverse effects, including diarrhea, cramps, and vomiting.

If a person experiences diarrhea due to a magnesium supplement, they should stop taking it. It is also essential for a person with diarrhea to stay hydrated.

People should also avoid taking magnesium supplements alongside a type of antibiotics known as aminoglycosides. Taking these substances together can cause muscle weakness and other problems.

An excessive buildup of magnesium in the body can lead to severe side effects, including:

  • an irregular heartbeat

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Why Is Magnesium Necessary For Heart Health

Research has shown that people with a higher intake of magnesium have a lower risk of heart disease2.

Studies have also revealed that the higher your blood level of magnesium the lower your risk of coronary artery calcification3. This is a crucial point.

Additionally, it has been discovered that higher levels of magnesium are associated with lower levels of the inflammatory marker, C-reactive protein4, which is linked to heart problems.

The more inflammation, the higher your risk of EVERYTHING.

Magnesium is involved in more than 300 cellular reactions including those that impact:

  • Heart rhythm
  • Headaches and migraines

Club Calcium And Magnesium For A Relief

The Best Magnesium Supplements for Migraine
  • The blend of calcium and magnesium works wonders for the cure of a migraine. Calcium possesses potent anti-spasmodic properties which help in the healing of painful spasms and headaches.
  • The administration of vitamin D and calcium can considerably reduce the frequency of migraine attacks.
  • Clinical research reveals that the abnormality in the channels of the cells that transport sodium, calcium, and magnesium contribute to the occurrence and discomfort of migraines. The calcium channels induce the production of serotonin. With a decrease in the level of serotonin in the body due to the deficiency of calcium, headaches and stress affect the body.

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Include Foods Rich In Magnesium In Your Diet

  • The consumption of foods rich in magnesium is one of the best ways of using magnesium for migraine headaches.
  • Some of the healthiest foods that are rich in magnesium include green leafy vegetables, nuts and seeds, legumes, whole grains, soy products, peanut butter, avocado, bananas, and more.
  • The consumption of such foods on a daily basis is excellent for the natural treatment of chronic migraines. A migraine occurs due to the low level of magnesium in the bloodstream.
  • Eating foods rich in magnesium can help to cure migraines associated with menstruation too.
  • Start your day with a few slices of brown bread spread thickly with delicious peanut butter to beat a migraine and fight stress as well. Donât miss out on the bowl of steamed veggies if you want to get rid of a migraine.

How Does Magnesium Prevent Migraine

In 2012, the American Headache Society and the American Academy of Neurology gave magnesium a Level B rating among medications used for migraine prevention. This rating means it is probably effective and is an option for migraine preventive treatment .

Its believed that magnesium can prevent the brain signaling that causes visual and sensory changes associated with aura. It can also reduce or block pain-transmitting chemicals in the brain and may be helpful for brain blood vessels.

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What Do I Do If My Magnesium Supplement Is Causing Me Diarrhea

Diarrhea, loose stool, or stomach upset is often listed as one of the most common side effects of magnesium supplementation. In fact, a lot of people take magnesium oxide, for the purpose of relieving their constipation it is that effective.

Most often different forms of magnesium will be recommended which are easier on the stomach, such as magnesium glycinate, but it is almost never mentioned that most magnesium glycinate supplements are buffered .

You really need to try pure, non-buffered magnesium bisglycinate. There is no oxide in this supplement at all. Read more detail here about magnesium that wont cause diarrhea.

Side Effects Of Magnesium

How magnesium helped relieve my headaches and muscle stiffness

Magnesium in the wrong formulation can cause diarrhea as a side effect. This matters when discussing which magnesium is best for migraines. There are seven forms of magnesium, each of which is absorbed by the gut at different rates.

Some have low absorption rates, which cause it to pass through the small intestine largely undigested, resulting in diarrhea. For example, magnesium citrate and magnesium oxide are two forms that have been used in studies. Other forms, like magnesium malate, are easily absorbed and therefore easier on the digestive tract.

If you have kidney disease, consult your healthcare professional before taking magnesium for migraine. Its always best to check with your doctor first if youre considering taking any dietary supplements for the first time. This is especially important if you are pregnant, nursing, taking any medications, or have any medical conditions.

To learn more about the research behind magnesium for migraine, visit our magnesium research page.

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What Should I Be Cautious Of

Magnesium supplements are relatively safe , but that doesnât mean theyâre for everyone. People with reduced kidney function or certain neurological disorders should not take magnesium without first discussing it with their doctor.

In addition, magnesium supplements can interfere with your bodyâs ability to absorb some medications, so talk to your doctor before starting if youâre taking any of these medications:

  • antibiotics
  • bisphosphonates, which are used to treat osteoporosis
  • diuretics
  • prescription medications for acid reflux or peptic ulcers

How Much Magnesium Do You Need Daily

Depending on your life status, you need at least 300-500 mg of magnesium daily, usually more.

Most Americans are not getting enough magnesium in their diet. Elderly people and those with other chronic health conditions tend to be at risk for magnesium deficiencies as mineral absorption is impaired in these populations.

Nature intended for you to get enough magnesium from food. There are many Paleo food sources of magnesium, but often, food alone is not enough and supplementation is needed.

Thats because food is less nutritious today than it was in the past. Modern farming practices have depleted the soil. Air pollution is prevalent. Processed foods are the norm for most Americans, and the excessive amounts of sugar in most diets comes at the expense of minerals like magnesium.

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How Well Does Magnesium Work

Whether magnesium supplements prevent migraines hasnât been widely studied, but a small amount of research suggests they might help. In a 2017 review published in the journal Headache, scientists analyzed the results of five âgold standardâ studies, in which magnesium supplements were given to one group of migraine patients, while a second group received inactive placebo pills.

One study found that people who took magnesium supplements had migraines on 43% fewer days than others given the empty placebo pills. Several of the other studies found that magnesium users had fewer migraine attacks than nonusers. But the quality of the studies was uneven. Overall, the researchers judged magnesium to be âpossibly effectiveâ for preventing migraines. The American Academy of Neurology and the American Headache Society reached a similar conclusion about using magnesium for migraine prevention.

Which Form Of Magnesium Is Best

The Best Magnesium Supplements for Migraine

The majority of studies have used magnesium oxide or magnesium citrate to prevent migraines .

The American Headache Society officially recommends magnesium citrate since it is well studied, affordable, readily available, and has a relatively high bioavailability.

But, just because some forms of magnesium havent been studied specifically for the treatment of migraines doesnt mean they arent effective.

Many practitioners recommend other forms, like magnesium glycinate, lactate, or malate since they are also well absorbed can have other health benefits.

Some formulations, like magnesium taurate or threonate are especially promising for migraines due to their beneficial effects on the brain, but more research is needed.

The forms that should probably be avoided for migraines are magnesium ascorbate, aspartate, carbonate, gluconate, glutamate, hydroxide, orotate, and oxide.

If you find that you cant tolerate any of the oral magnesium supplements, it might be worth trying magnesium lotion, spray, or Epsom salt baths.

At the end of the day, the best supplement is the one you will actually use! If you cant tolerate one brand or variety, you can always try another.

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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.

Is Supplementing With Magnesium For Migraine Safe

Many doctors say yes, but that doesnt mean you should not do your own research as well as consult your own healthcare provider.

According to Dr. Mauskop, its one of the safest supplements to use for migraine, but urges caution when someone has kidney disease. In an article I consider a must-read about magnesium and migraine, Mauskop discusses risks in his final paragraph.

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What Is The Best Magnesium For Migraine

When people search for a new magnesium supplement without knowing what to look for, they usually focus on price. This means many arent getting the full potential out of the supplements theyre taking. This could be because our body doesnt agree with that particular form of magnesium. Or it could be that the supplement contains additional fillers or potential Migraine triggers, making it poor quality and more difficult to absorb.

Dosage And Possible Side Effects

The Trouble With Magnesium and Migraines

The average recommended daily amount of magnesium is 320 mg for women and 420 mg for men .

The amounts in different supplement formulations may vary, so check the label to ensure youre taking the most appropriate dose.

Because supplements arent regulated in certain countries, including the United States, look for products tested by a third party, such as USP, ConsumerLab, or NSF International.

Magnesium supplements are generally considered safe for most people. Once youve reached adequate levels, your body will excrete any excess in your urine.

However, certain forms or excessive doses may cause mild symptoms like diarrhea or upset stomach.

Although rare, magnesium toxicity can occur. If you have kidney disease or consume very large doses of this mineral, you may be at a greater risk. Signs of toxicity include nausea, vomiting, diarrhea, muscle weakness, irregular breathing, lethargy, and urinary retention .

Its always a good idea to consult your healthcare provider before adding any dietary supplements to your routine.

summary

Most adults need 320420 mg of magnesium per day. If youre unable to meet your needs from your diet, a supplement may be warranted. Theyre widely considered safe, but you may want to talk to a health professional before starting.

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Bioavailability Matters With Magnesium For Migraine

According to Ancient Minerals, If one was to ingest the commonly recommended adult dosage of 300-400 mg magnesium per day in poorly absorbed form, it could equate to a usable dosage of only 12-16 mg.. They also go on to quote Holy Water, Sacred Oil: The Fountain of Youthwhere it is mentioned that magnesium is most effective when contained in the intestine for a minimum of 12 hours. If magnesium was going through the system faster , youre not getting the full benefits of the supplement youre taking.

One key word to know is bioavailability, which means how well the supplement is absorbed by the body. If the supplement youre taking is not very bioavailable, its not being metabolized and youre probably not reaping the benefits from it. As we age and our metabolism slows, it can be even more important to focus on bioavailability, as vitamins can become more difficult to absorb. This is why choosing high quality supplements is so important. Fillers, binders, and artificial ingredients or flavorings can all limit absorption. Magnesium itself isnt a highly absorbable supplement to begin with, but if you have a deficiency then your body will be able to absorb more than it would otherwise.

Should You Take A Magnesium Supplement

If you dont have low magnesium levels, no evidence suggests that taking a supplement will provide any measurable benefit.

Yet, if you are deficient, obtaining this mineral from whole foods is always the best initial strategy. Magnesium is present in a variety of foods, including (

However, if youre unable to get enough magnesium from your diet, a supplement may be worth considering.

Certain populations may be at a greater risk of deficiency, including older adults and people with type 2 diabetes, digestive disorders, and alcohol dependence .

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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.

What Amount Of Magnesium For Migraine Is Recommended*

Magnesium for Migraine (graphic)

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.

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Magnesium And Tension Headaches

Magnesium tension headaches are the most common form of headaches. Most people have experienced the characteristic muscle tightness or tenderness in the shoulders and neck, accompanied by a gradual onset of pain, often starting in the back of the head/neck and the forehead. These headaches can be continuous and sometimes last for weeks and months at a time.

The physiological and neurological causes of tension headaches are still debated, but research in the past few years has indicated that magnesium may play a large role. Magnesium is crucial in the body for over 300 different biochemical reactions, including glucose metabolism, muscle and nerve function, and immune regulation. Magnesium can be found in many foods, including almonds, spinach, bran, and soybeans. Magnesium deficiency plays a pivotal role in many medical disorders but can be easily overlooked. A deficiency can develop through numerous mechanisms, including excessive magnesium excretion due to stress, low nutritional intake, and an inability to absorb the mineral.

Low levels of magnesium levels in the blood and brain have been found in a larger number of tension headache and migraine sufferers. Magnesium supplementation has been shown to help significantly reduce and eliminate the occurrence of tension headaches by stabilizing the magnesium deficiency. In some cases, though, the deficiency is so large that supplements alone cannot bring levels back to normal.

Discovery Of An Essential Mineral

The term magnesium has its roots in the Greek word, magnesia, originally named for the district in Thessaly where it was discovered, along with manganese and magnetite.3 Centuries later in 1618, magnesium was separately discovered by an English farmer who tried to provide water to his cows from a well in the town of Epsom. It was observed at this time that the mineral, dissolved as a salt in the water, was capable of healing scratches and rashes. Thus, the substance was referred to as Epsom salt and, ultimately, was found to be chemically equivalent to hydrated magnesium sulphate.3

In 1808, Sir Humphrey Davy was the first to produce the metal through electrolysis of a mixture of mercuric oxide and magnesia.3 Its elemental form was finally prepared stably in 1831 by Antoine Bussy. Although initially referred to as magnium by Davy, the name of the mineral was later changed to magnesium. Magnesium has been since discovered in nature in the following forms: magnesite , an insoluble rock salt, magnesium chloride in the ocean, and as the central element in chlorophyll.3

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