In recent years, there has been a lot of attention and interest in alternative medicine. This is a broad term to describe treatments that go beyond conventional medicine. The most common type of alternative medicine is supplementation, and in individuals who struggle with migraine attacks, supplements can help to decrease frequency, severity and associated symptoms. The most common supplement that is recommended for migraine sufferers is magnesium.

What is Magnesium?

To understand how magnesium supplementation can be important you first need to understand what magnesium is and what it does in the body.

Magnesium is an essential mineral, that is naturally found in the body and is crucial to support overall healthy functioning. It has many benefits and is needed in several different systems in the body. Some of the benefits include:

• Supporting metabolic health to maintain healthy blood sugar levels
• Helping ease constipation
• Improving symptoms of anxiety and depression. It is believed that magnesium deficiency can increase susceptibility to stress and may also be associated with ADHD
• Regulating sleep
• Supporting cardiac health
• Reducing systemic inflammation
• Maintaining strong bones. Did you know that 60% of magnesium is found in the bones?
• Maintaining healthy nervous system functioning. Low magnesium can lead to increased hyperexcitability of the nervous system.

What causes low Magnesium?

Lack of dietary intake is the most common cause for deficiency. However, there are certain medical conditions that may cause an individual to be more susceptible to magnesium deficiency. People with Crohns or celiac disease, type 2 diabetes, alcohol misuse, chronic kidney disease or who have thyroid and parathyroid problems are more likely to have magnesium deficiency. Certain medications can also decrease magnesium levels, with the most common medication being proton pump inhibitors or medications used for heartburn or GERD such as Nexium, Protonix, Prilosec.

Symptoms of magnesium deficiency can be subtle, but in severe cases can cause seizures, changes in heart rhythm, numbness and tingling or severe muscle cramps. Other symptoms can include lack of appetite, just overall feeling unwell or malaise, nausea and vomiting, fatigue or weakness.

Magnesium in diet

The typical American diet is very low in magnesium, as well as many other essential nutrients. Approximately 1 in 2 people do not get enough magnesium in their diet. Following a Mediterranean style diet, that is rich in magnesium, can be sufficient enough to increase magnesium levels in the body.

Some examples of foods that are rich in magnesium include:

• Green leafy vegetables such as spinach, swiss chard or collard greens
• Avocado
• Yogurt or low fat milk
• Bananas
• Nuts and Seeds such as Almonds, cashews, flaxseed, peanuts, pumpkin seeds, chai seeds
• Beans, legumes such as black beans, edamame, lima beans
• Whole grains
• Oat bran

Magnesium and Migraines

Several studies that have looked at magnesium and migraine attacks have found that magnesium supplementation is the most effective in individuals who have aura or have had aura with a migraine attack as well as menstrual related migraines. Magnesium is believed to prevent a process called cortical spreading depression, which is a gradual wave of increase brain signaling that leads to symptoms of visual and sensory changes during a migraine attack. The easiest way to describe magnesium and its effects on the brain is to describe it as a calming nutrient for the nervous system.

It is difficult to measure magnesium in the body, as levels within the bloodstream only represent about 2% of your body’s total magnesium stores. This can make it difficult to determine if your body has sufficient levels of magnesium for optimal brain functioning. Studies have shown the migraine patients have lower levels of magnesium in both brain and spinal fluid analysis between migraine attacks. Overall, magnesium is safe and has shown efficacy in reducing migraine severity and frequency of attacks.

Recommended Magnesium Supplementation

There are many forms of magnesium out on the market, that can be readily available for purchase over the counter. It can be very overwhelming when trying to decide which formulation or dosing is best. Dosing recommendation does vary based on age and gender. For adult males, the recommended daily intake is between 400-500mg per day while adult females is between 300-350mg per day. For women who are pregnant, it is recommended to increase magnesium to 360mg per day.

The most common form of magnesium that is recommended, specifically for migraines and headaches, is magnesium oxide. In a study from 2019, magnesium oxide 500mg daily was found to be just as effective as a preventative medication called Valproic Acid in reducing frequency and severity of migraines.

The most common side effects from magnesium supplementation include:

• Nausea
• Diarrhea
• Stomach cramping

Many Americans do not have sufficient magnesium in their diet, leading to a lack of magnesium in the body needing for cell health and overall system functioning. Lack of magnesium can lead to several health issues including headaches and migraines, chronic inflammation, osteoporosis, high blood pressure and metabolic dysfunction.

It is possible to over supplement with magnesium, and high levels of magnesium can be dangerous to your health. It is important to talk with a trusted healthcare provider if you are considering magnesium supplementation.