Choosing the Best Magnesium for Migraines
Magnesium is gaining attention as an effective supplement for preventing and treating migraine symptoms. But with so many forms of magnesium available, it can be tricky to determine which one is best suited for migraines.
The type of magnesium, dosage, absorption rate, and additional nutrients all play an important role in influencing migraine frequency and severity. Read on to learn how to choose the right magnesium supplement to manage migraines.
How Magnesium Helps Prevent Migraines
Research indicates that magnesium deficiency correlates with a higher risk of headaches and migraines. Supplementing with magnesium may help in several ways:
- Prevents blood vessel constriction and relaxation of muscles in blood vessel walls
- Blocks release of substances that promote pain and inflammation
- Inhibits overly excited nerve cells
- Limits buildup of calcium in neurons
- Reduces influence of pain transmitting neurotransmitter peptides
Addressing magnesium deficiency and maintaining adequate magnesium levels can stop migraines before they even start in some people.
Forms of Magnesium
Magnesium supplements are available in several forms including:
- Magnesium oxide - inexpensive but poorly absorbed
- Magnesium citrate - soluble and moderately bioavailable
- Magnesium glycinate - highly bioavailable, gentle on the stomach
- Magnesium threonate - readily crosses blood-brain barrier
- Magnesium chloride - easily absorbed and tolerable
- Magnesium sulfate (Epsom salts) - taken topically, not orally
Magnesium Glycinate for Migraines
Magnesium glycinate (also known as magnesium bisglycinate) is considered one of the best magnesium formulations for migraine relief and prevention.
Magnesium is bound to glycine, a calming neurotransmitter in this form. This allows for superior absorption compared to other standard types of magnesium.
Since glycine has a relaxing effect, magnesium glycinate can enhance magnesium’s natural ability to inhibit overexcited neurons and alleviate migraine pain.
Magnesium glycinate also tends to be gentle on the digestive system. It does not have a laxative effect, making it a good choice for long term daily use.
Magnesium Threonate for Migraine Related Insomnia
One of the more promising forms of magnesium for migraines is magnesium threonate. This unique form easily crosses the blood brain barrier making it bioavailable to brain tissue.
Enhancing magnesium concentrations in the brain can help regulate neurotransmitters, decrease inflammation, improve blood flow and oxygenation, and influence production of signaling molecules related to migraines.
Magnesium threonate also has demonstrated benefits for enhancing sleep quality. This can help counter migraine related insomnia and light sensitivity.
Absorption Considerations
In addition to the type of magnesium supplement, the dosage, formulation, and additional ingredients impact absorption and bioavailability.
Poorly absorbed magnesium is more likely to cause adverse effects like stomach upset and diarrhea before it can reach therapeutic concentrations in the body.
Forms like magnesium glycinate and magnesium threonate have higher absorption rates, allowing you to take less while increasing levels in the blood and brain.
Vitamins That Enhance Magnesium Absorption
Taking magnesium along with certain vitamins improves absorption and enhances effectiveness.
Vitamin D helps regulate magnesium absorption in the digestive tract. Pairing oral magnesium supplements with vitamin D can help increase bioavailability.
Magnesium assists the body in converting vitamin B6 into its active form, pyridoxal 5’-phosphate. This active B6 is essential for the production of neurotransmitters that modulate migraine headaches.
Recommended Magnesium Dosage
There isn’t a set recommended dosage of magnesium established specifically for migraine treatment and prevention.
Most experts suggest taking 200-600 milligrams of elemental magnesium daily, from a highly absorbable form like magnesium glycinate or magnesium threonate.
Start low at 200 milligrams per day and increase slowly week by week. Spread out dosage into at least two evenly divided doses daily with food to enhance absorption.
Avoid taking more than 350 milligrams of elemental magnesium at one time as excess consumption can result in diarrhea and abdominal cramping.
Signs You Need More Magnesium
Monitor for signs of magnesium deficiency which indicate a need to increase your dose:
- Increased frequency or severity of migraine attacks
- Headaches and migraines that are treatment resistant
- Tight, sore, or painful muscles
- Hand tremors or muscle twitches and spasms
- Fatigue, weakness, or cramps during or after exercise
- Trouble sleeping and stressful sleep
- Anxiety, irritability, or depressed mood
- Tingling or numbing sensations
- Abnormal heart rhythms
Ask your doctor to test your magnesium blood levels if you suspect a deficiency.
Other Nutrients That Support Magnesium
Taking magnesium along with vitamins and minerals that work synergistically can maximize migraine relief.
Vitamin B complex helps convert magnesium into its active, usable form. Zinc, potassium, and calcium balance healthy magnesium levels.
Riboflavin (B2) and coenzyme Q10 aid magnesium in stabilizing mitochondria and energy production in brain cells.
Substances like alpha lipoic acid and basil oil extend the benefits of magnesium supplementation by increasing absorption and extending time in the bloodstream.
Additional Lifestyle Strategies
While dietary magnesium is beneficial, other vitamins and minerals from whole foods provide additional benefits:
- Eat magnesium rich foods like spinach, avocado, dark chocolate, kefir, almonds, black beans
- Stay well hydrated with electrolyte drinks
- Get daily exercise and fresh air
- Reduce alcohol intake
- Employ stress reduction techniques
- Get consistent high quality sleep every night
A comprehensive plan enhances magnesium’s therapeutic effects for migraine prevention and relief.
Putting It All Together
Magnesium supplementation can be extremely effective for both preventing migraine attacks as well as reducing headache pain and associated symptoms.
Choosing a highly bioavailable form like magnesium glycinate provides a well absorbed source shown to modulate migraine pathways.
Taking 200-400 milligrams per day spread into smaller divided doses with food can help prevent adverse effects.
Pair oral magnesium with vitamin D, vitamin B complex, and alpha lipoic acid to maximize absorption and effectiveness.
Pay attention to your individual response for signs to increase or decrease dosage over time. Achieving optimal balance with magnesium for migraine relief takes some personalization.
Stick with a high quality magnesium supplement while also focusing on rest, hydration, nutrition, and stress management for best migraine results.
FAQs
What is the recommended dosage of magnesium for migraines?
There is no established recommended dosage, but most experts suggest taking between 200-600 mg of elemental magnesium per day from a highly absorbable source. Start low at 200 mg daily, split into 2 doses, and slowly increase over time to determine your optimal dosage.
How long does it take for magnesium to work for migraines?
It may take several weeks to months of consistent magnesium supplementation before noticing a reduction in migraine frequency or headache pain. Be patient and stick with magnesium daily alongside other lifestyle measures to allow its effects to build up.
Can too much magnesium cause migraines?
Yes, taking too much magnesium at once can overload the body’s ability to absorb it and paradoxically trigger migraines in sensitive people. Too much magnesium over time can also cause diarrhea, nausea, fatigue and other symptoms.
Should you take magnesium every day for migraines?
Daily magnesium supplementation can be extremely helpful for preventing migraine attacks before they start. To maintain consistent magnesium levels, it is ideal to take a properly dosed magnesium supplement containing a highly bioavailable form every day.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment