Migraines are a neurological condition triggered by factors that include skipping meals, hormonal changes, alcohol, lack of sleep and some medications. These factors affect brain chemistry and vasculature. Small arteries in the brain constrict, causing reduced oxygen flow and spasms, which send nerve impulses that activate pain fibers and brain-stem reflexes that produce symptoms like nausea and vomiting. Low magnesium levels have been linked to migraine headaches. Because magnesium helps regulate the diameter of your blood vessels, daily supplementation may reduce the frequency and intensity of migraines.
Dosage
Migraine sufferers may benefit from taking 600 mg in two to three divided daily doses, according to experts who collaborated on the book "Healing With Vitamins." However, taking magnesium alone may not be enough. Dr. Tori Hudson, naturopathic doctor who specializes in women's medicine, formulated a supplement specific for migraine sufferers that addresses brain chemistry and blood vessel support. It contains magnesium malate and riboflavin, or vitamin B-2, along with botanical extracts of feverfew and butterbur root, both of which are used for the prevention and treatment of migraines.
Types of Magnesium
Magnesium is not easily absorbed in the body unless it's combined with another substance, such as an amino acid. Magnesium malate and magnesium glycinate are easily absorbed and help relax blood vessels. Magnesium citrate is a common form of magnesium and is readily available, however, it tends to relax the intestines more easily than other forms and will cause loose stools or diarrhea. If you also suffer from constipation, magnesium citrate may be the best choice for you. If you have fibromyalgia or chronic fatigue syndrome, magnesium malate may be best. If you suffer from insomnia, restless legs syndrome or take a medication that depletes magnesium, magnesium glycinate may be indicated.
Food or No Food?
Magnesium supplements can be taken with or without food. If you get an upset stomach from taking magnesium on an empty stomach, take it with food next time.
When Has Your Body Had Enough?
If you experience diarrhea from taking a magnesium supplement, you have reached your body's tolerance and will need to cut back to the point where you no longer have diarrhea. Magnesium citrate is commonly used to relieve constipation. Where increased frequency of softer bowel movements is an expected response, you should not take it to the point of getting frequent diarrhea.
Drug Interactions
You should not supplement with magnesium without talking to your doctor first if you are taking antibiotics, blood pressure medications that include calcium channel blockers, diabetic medications, levothyroxine and alendronate. Effectiveness of antibiotics may be diminished by magnesium supplementation. If you are taking blood pressure medications, magnesium may increase your risk of negative side effects, including dizziness, nausea and fluid retention. Magnesium may decrease the effectiveness of levothyroxine, a medication prescribed for hypothyroidism, and interfere with the absorption of medications used for osteoporosis. Magnesium should be taken at least one hour before or two hours after taking medication when there is potential for it to interfere with the absorption of the drug.
References
- Dr. Tori Hudson, N.D; Migraine Headaches in Women; July 9, 2007
- University of Maryland Medical Center: Possible Interactions with Magnesium
- Healing With Vitamins; Rodale Press; 2008
