More magnesium, fewer migraines
Having conducted and published research on magnesium and seeing dramatic improvement from magnesium in many of my patients, I try to write about magnesium at least once a year. Up to half of migraine sufferers are deficient in magnesium and could greatly benefit from it.
Magnesium supplements are considered “probably effective” for the prevention of migraine headaches, according to the American Headache Society and American Academy of Neurology guidelines. The reason magnesium is listed as only probably effective is poor design of most clinical trials. There was no selection of patients – magnesium was given to all without any regard to their magnesium status. Obviously, those who did not have a deficiency did not benefit from taking magnesium and they diluted positive results seen in those who were deficient.
A study conducted by researchers at George Mason University looked at the dietary and supplement data of 2,820 American adults between 20 and 50 years old. They found that higher dietary intake of magnesium led to lower risk of migraines in both men and women. This relationship was even stronger in women, but not men who took magnesium supplements.
They also found that the average consumption of magnesium in these 2,820 Americans was only 70%-75% of the Recommended Dietary Allowance. Obviously, it is better to get your magnesium from food, such as whole grains, dark leafy vegetables, avocados, legumes, and other. However, changing your diet is not easy, so the second best choice is to take a supplement. I recommend 400 mg of magnesium glycinate, but other magnesium salts can also help.
About 10%-20% of our patients who are deficient in magnesium either do not absorb magnesium (we check their RBC magnesium levels) or do not tolerate it and get diarrhea. They do very well with a monthly intravenous infusion of magnesium.
Magnesium has many benefits besides relieving migraines, including possibly preventing Alzheimer’s disease, reducing the size of a stroke, post-concussion syndrome, fibromyalgia, palpitations, asthma, muscle cramps, “brain fog”, and other symptoms.
The only way to find out is by doing a blood test called “RBC magnesium” level. If someone is feeling great, there is not need to take magnesium. Those with headaches, muscle cramps, feeling cold, etc., can stay on magnesium for life.
Do you recommend migraine sufferers be on magnesium supplements for life? How can you tell if/when your deficiency is cured if magnesium is not part of routine blood work?
Magnesium glycinate, 400 mg, any brand. And yes, CoQ10 can help. 100 mg daily.
Which brand of magnesium is best for sickness migraines on right side, temple and back of head, sensitive to light and noise and cannot eat anything – need to lay down in dark room in quiet…….need best type of magnesium, brand and dose please……and if taking CoQ10 helps- thank you!!
I am glad you asked. Magnesium threonate has never been compared to other forms of magnesium and it is unlikely that it is superior to other forms of magnesium such as magnesium glycinate. Magnesium threonate is advertised as being more readily delivered into the brain. This is also not based on any science.
Dear Dr Mauskop, thank you so much for your work. Do you have any experiences with Magtein (Magnesium L-Threonate)? I have heard that it should be effective because it can better cross the blood-brain-barrier. Is there evidence that supports this? Thank you so much.
We have many patients for whom oral magnesium does not help. They come for an infusion monthly as a preventive treatment.
Interested in magnesium and migraines. When I’ve tried magnesium by mouth, I do not notice a difference in my migraines. However, when I receive it during an acute infusion therapy for migraine, I do notice a difference. Does this make sense or is it just the combination of the other drugs used with it during the infusion that is helping…depacon, robaxin?
Calcium blocks the absorption of magnesium, but they are often put together because magnesium improves the absorption of calcium. If you need calcium, take it with magnesium, but for migraines you need magnesium, so take it without calcium.
Thank you for your very informative talk on the Migraine World Summit. You mentioned that you shouldn’t take magnesium with calcium. Can I ask why? Thank you.
It is possible that the stress of surgery, just like any physical or emotional stress can do, depleted your magnesium stores. It would be helpful to do a blood test to check your RBC-magnesium level. The normal range, depending on the laboratory, is 4 to 6.4, but if you are below 5, it is usually too low for people with migraines. If taking more magnesium by mouth does not help or causes diarrhea, we would give an intravenous infusion (over 5 minutes) of magnesium. For the majority of our patients oral magnesium suffices, but about 10% come for monthly infusions.
I saw your interview with the Migraine Summit today and I am hoping you can answer a question that was only touched upon. I started out at 400 mg of Magnesium until I started seeing my current neurologist. He wanted me to go to 800 mg. Recently, my primary brought that up to 1200, for other reasons, and then tested my Magnesium level (within range). I felt so wonderful and I don’t remember the last time I felt that way. I finally had about 2-3 weeks where I had almost to no pain. However, it didn’t last, especially after I had my gallbladder removed. Can we develop a tolerance to magnesium’s effects or is there something else you might know about that I can bring to my doctors? I’ve been chronic since 4/2014 and no one can tell me why.
The best thing to do is to stop magnesium for a couple of weeks and then try a different type or brand of magnesium since the inactive ingredients in the pill may be responsible for the worsening and not magnesium itself.
My 12 year old son has 24/7 headache and dizziness for past 10months. We adopted a restricted diet which completely avoids MSG/gluten/dairy and adds a lot of seeds/quinoa for Mg. This seem to eliminate his aura (his vision would go out and he would have trouble walking). About 4 weeks ago we started vitamin D,Bcomplex, CoQ10 which did not seem to have impact. Then last week we added 350mg supplement of Mg and within two days his aura came back with vengeance (his legs don’t work and he can barely walk…it’s been 5 days). I don’t want to blame the Mg supplement but could he have gotten too much since he was already eating a lot of quinoa and pumpkin seeds which are high in Mg.
No, it is not dangerous to take magnesium oxide and glycinate in a regular dose, which is about 400 mg. The only people who need to be careful not to take too much magnesium are those with kidney problems. O
Could it be contraindicated to take both magnesium oxide and glyconate? Is it dangerous to take too much?
It can take a few weeks for magnesium to start helping migraines, but sometimes it helps within a few days. For some, oral magnesium does not help at all and they need a monthly infusion.
Doctor, thank you so much for your ongoing research on magnesium as a migraine preventative. Is there a general rule on how long it takes for the body/brain to have an increase in magnesium while starting a supplement? I have heard anywhere from 4 weeks to even 3 months. Hoping you can clarify!
Yes, magnesium glycinate is often better than citrate, butif citrate or oxide works well, there is no need to switch. Fortunately, most magnesium salts come in tablets as well as capsules.
Thank you Dr Mauskop. Do you recommend any particular brands to your patients? I have been taking Nature Made’s magnesium oxide and tried Nature’s way magnesium citrate in the past,m Do you recommend switching to glycinate? I find some of the magnesium pills are chalky and hard to swallow and prefer the gel capsules.