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Magnesium for Migraines

Which type of magnesium is best for migraines?

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For migraines, magnesium supplements can be effective, but the type of magnesium used matters. The following forms of magnesium are often recommended for their higher bioavailability and effectiveness in preventing migraines:

  1. Magnesium Citrate: This form is easily absorbed by the body and is commonly used to prevent migraines. It is also known to help with constipation, which can be an added benefit for some people.

  2. Magnesium Glycinate: This is a highly absorbable form of magnesium that is less likely to cause digestive side effects. It is gentle on the stomach and is often recommended for people who need to take magnesium regularly.

  3. Magnesium Oxide: Although this form is not as highly absorbed as others, it has been studied specifically for migraine prevention and can be effective at higher doses. It is also one of the more cost-effective options.

  4. Magnesium Malate: This form is also well-absorbed and is known for its ability to boost energy production. It might be helpful for individuals who experience fatigue along with their migraines.

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Among these, magnesium glycinate and magnesium citrate are generally preferred due to their high bioavailability and lower risk of gastrointestinal side effects. It's important to consult with a healthcare provider to determine the appropriate type and dosage of magnesium for individual needs, especially when using it to prevent or treat migraines.

How much magnesium should I take to get rid of migraines?

 

The recommended dosage of magnesium for migraine prevention varies, but studies and clinical guidelines provide some general recommendations:

  1. Dosage Range: Most studies suggest a daily dosage of 400-600 mg of elemental magnesium to help reduce the frequency and severity of migraines.

  2. Form of Magnesium: As previously mentioned, magnesium citrate, magnesium glycinate, and magnesium oxide are commonly used forms. The dosage may differ slightly depending on the specific form due to differences in absorption rates.

  3. Gradual Increase: It's often recommended to start with a lower dose and gradually increase it to the target range. This helps minimize potential gastrointestinal side effects, such as diarrhea.

  4. Consistency: Magnesium should be taken consistently for several weeks to see if it has a beneficial effect on migraines. It might take a month or more to notice significant improvements.

  5. Consultation with Healthcare Provider: It's important to talk to a healthcare provider before starting magnesium supplements, especially if you have any underlying health conditions or are taking other medications. They can help tailor the dosage to your specific needs and monitor for any potential side effects.

  6. Dietary Sources: In addition to supplements, incorporating magnesium-rich foods into your diet can help. These include leafy green vegetables, nuts, seeds, whole grains, and legumes.

Overall, a daily dose of 400-600 mg of elemental magnesium is a common starting point, but individual needs may vary. Always consult with a healthcare professional for personalized advice.

Why does magnesium stop migraines?

 

Magnesium is thought to help prevent migraines through several mechanisms:

  1. Neurotransmitter Regulation: Magnesium plays a crucial role in regulating neurotransmitters and neuromodulators, including serotonin, which is implicated in the pathophysiology of migraines. Proper magnesium levels help maintain normal serotonin function, potentially reducing the likelihood of migraine attacks.

  2. Vasodilation: Magnesium helps relax and dilate blood vessels. Migraines are often associated with changes in blood flow in the brain, and magnesium’s vasodilatory effect can help prevent the constriction and dilation cycles that are believed to contribute to migraine pain.

  3. Calcium Channel Blockade: Magnesium acts as a natural calcium channel blocker. By inhibiting calcium influx into cells, it can prevent the release of pain-causing chemicals and other neurotransmitters that contribute to migraine development.

  4. Reducing Cortical Spreading Depression (CSD): CSD is a wave of neuronal and glial depolarization that spreads across the cortex and is thought to be involved in the aura phase of migraines. Magnesium can help stabilize neuronal membranes and reduce the occurrence of CSD.

  5. Anti-inflammatory Effects: Magnesium has anti-inflammatory properties, which can be beneficial since inflammation is often a component of migraine pathophysiology.

  6. Electrolyte Balance: Magnesium is essential for maintaining proper electrolyte balance in cells. Imbalances in electrolytes, such as magnesium deficiency, can trigger migraines in susceptible individuals.

These combined effects of magnesium on neurotransmission, vascular function, and cellular stability contribute to its potential effectiveness in preventing migraines. This is why magnesium supplementation can be a useful strategy for people who experience frequent migraines, especially if they have low magnesium levels.

Is magnesium citrate or glycinate better ?

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Magnesium citrate and magnesium glycinate are both excellent choices for supplementation, but they have different properties and benefits that might make one better suited for an individual’s specific needs:

Magnesium Citrate

Pros:

  • High Absorption: Magnesium citrate is highly bioavailable, meaning it is well absorbed by the body.

  • Laxative Effect: It has a mild laxative effect, which can be beneficial for individuals who also suffer from constipation.

Cons:

  • Laxative Effect: The same laxative effect can be a drawback for some people, causing diarrhea or stomach upset, especially at higher doses.

Magnesium Glycinate

Pros:

  • High Absorption: Magnesium glycinate is also highly bioavailable and well absorbed.

  • Gentle on the Stomach: It is less likely to cause gastrointestinal issues compared to magnesium citrate, making it a better option for long-term use and for individuals with sensitive stomachs.

  • Calming Effect: Magnesium glycinate is often used for its calming properties, which can be beneficial for reducing stress and improving sleep.

Cons:

  • Cost: It is often more expensive than magnesium citrate.

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Which is Better?

  • For Digestive Tolerance: If you have a sensitive stomach or are prone to diarrhea, magnesium glycinate is usually the better option due to its gentler effect on the digestive system.

  • For Constipation: If you also suffer from constipation, magnesium citrate might be more beneficial due to its laxative effect.

  • For General Use: Both forms are effective, but if cost is not a major factor and you have no specific gastrointestinal concerns, magnesium glycinate might be the preferred choice due to its overall gentleness and additional calming benefits.

In conclusion, magnesium glycinate is generally preferred for its high absorption and gentle impact on the digestive system, making it suitable for long-term use and for individuals with sensitive stomachs. However, magnesium citrate is also highly effective and might be better suited for those who could benefit from its mild laxative effect. Always consult with a healthcare provider to determine the best form and dosage for your specific needs.

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