Magnesium is a mineral, and migraines are severe headaches often accompanied by symptoms like nausea, vomiting, or sensitivity to light and sound. Many people wonder if a magnesium deficiency could be related to migraines.
Understanding Magnesium’s Role
Magnesium serves as a cofactor in over 300 enzyme systems throughout the human body. These systems regulate diverse biochemical reactions, including protein synthesis, muscle and nerve function, and the regulation of blood glucose and blood pressure. Magnesium is also necessary for energy production and contributes to the structural development of bones, DNA, RNA, and glutathione synthesis. The mineral also plays a role in the active transport of calcium and potassium ions across cell membranes, which is important for nerve impulse conduction, muscle contraction, and a normal heart rhythm. These functions highlight magnesium’s importance for overall body balance and neurological health.
The Link Between Low Magnesium and Migraines
Many individuals who experience migraines have lower levels of magnesium in their serum and various body tissues. A deficiency in this mineral is associated with factors known to promote headaches, such as issues with neurotransmitter release and blood vessel constriction. One mechanism suggests that magnesium helps regulate neurotransmitters, including serotonin, which plays a role in migraine pathophysiology. Magnesium also influences blood vessel tone; its insufficient levels can lead to abnormal constriction or dilation of cerebral blood vessels.
Magnesium can help protect nerve cells from excessive excitation by blocking specific receptors called NMDA receptors. Overactivity of these receptors, involved in nerve transmission, can contribute to neuronal cell damage. Low magnesium levels might also facilitate cortical spreading depression (CSD), a wave of unusual brain activity often linked to migraine aura. Furthermore, magnesium impacts inflammation and energy metabolism within brain cells, where a deficiency can trigger neuroinflammation and affect cellular energy supply. Observational studies and clinical trials have indicated a correlation between low magnesium levels and migraines. Some research suggests that oral magnesium supplementation can lead to modest reductions in migraine frequency. Signs of low magnesium can include fatigue, loss of appetite, muscle contractions, cramps, and nausea.
Addressing Magnesium Levels
Prioritizing dietary intake is the preferred method for maintaining adequate magnesium levels in the body. Magnesium is present in a variety of plant and animal-based foods.
Dark leafy green vegetables (spinach, Swiss chard)
Nuts (almonds, cashews, Brazil nuts)
Seeds (flaxseed, chia seeds, pumpkin seeds)
Whole grains (buckwheat), legumes (black beans, edamame), and dark chocolate
When diet alone does not provide sufficient magnesium, supplements can be considered. These supplements are available in various forms, with magnesium citrate, magnesium oxide, and magnesium glycinate being common options. Forms of magnesium that dissolve readily in liquid tend to be absorbed more completely by the body. Magnesium citrate and glycinate are recognized for their good absorption and bioavailability. While magnesium oxide contains a high percentage of magnesium, its absorption rate is lower compared to some other forms. The body’s absorption of magnesium is influenced by the dose, suggesting that smaller, more frequent doses might be more effective.
Important Considerations and Medical Advice
It is always advisable to consult a healthcare professional before attempting to self-diagnose or self-treat conditions such as low magnesium or migraines. Diagnosing a magnesium deficiency can be complex, as standard blood tests for serum magnesium typically only reflect a small percentage of the body’s total magnesium stores. The majority of magnesium is stored within bones and soft tissues. Consuming excessive amounts of magnesium, particularly from supplements, can result in side effects like diarrhea, nausea, and abdominal cramping. Very high doses may lead to magnesium toxicity, especially in individuals with impaired kidney function. While magnesium may offer supportive benefits for migraine management, it is part of a broader treatment strategy, and a healthcare provider can offer personalized guidance on the most appropriate approach for individual health needs.