Migraines are recurrent headaches characterized by severe pain, light sensitivity and, in some cases, visual problems for four to 72 hours. Although migraines are more common in women, men are susceptible. The Migraine Awareness Group estimates 70 percent of men who experience migraines never receive a proper diagnosis. In addition to medications and avoiding potential triggers, such as caffeine, certain foods, stress and skipping meals, magnesium may help to manage your symptoms.
Function
Magnesium is a mineral your body requires for more than 300 natural reactions. It supports proper nerve and muscle function, strong immune system function and bone strength, and promotes positive blood sugar levels. People prone to migraines often have lower levels of magnesium than people who don't experience migraines, according to the University of Maryland Medical Center, and magnesium supplements, which are available over-the-counter and through prescription, may reduce the frequency of migraine symptoms. Magnesium is believed to affect men and women, with or without migraines, similarly.
Evidence
Although research regarding the relationship between magnesium and migraines is somewhat limited and the results mixed, a study published in "Magnesium Research" in 2008 showed potential benefits. In the study, researchers examined the migraine symptoms and brain activity of 40 frequent migraine-sufferers ages 20 to 55 before and after taking magnesium supplements or a placebo for three months. Participants who took the magnesium supplements experienced significantly fewer migraines during the study. They also showed increased blood flow in the brain. Participants who took the placebo reaped neither benefit.
Safety
Dietary supplements should not substitute or come before doctor-recommended treatment. If your doctor approves magnesium supplementation, following proper dosage instructions is important. Prescription doses of magnesium can cause side effects, according to the Office of Dietary Supplements, such as abdominal cramping and diarrhea. If you have kidney disease, magnesium supplements may not be appropriate, because healthy kidneys rid the body of excess magnesium. Over-use of laxatives or antacids containing magnesium and taking magnesium when faced with kidney disease have been linked with toxicity. Symptoms of magnesium toxicity may be similar to those of magnesium deficiency and include nausea, diarrhea, appetite loss, low blood pressure, breathing difficulty, irregular heartbeat and altered mental status.
Food Sources
Eating more magnesium-rich foods provides a useful way of increasing your magnesium levels, without the potential side effects associated with supplements. Adult males should aim for 400 mg to 420 mg of magnesium per day, according to the ODS, which can be accomplished by incorporating a broad assortment of nuts, legumes, whole grains and vegetables into your diet. Foods particularly high in magnesium include halibut, almonds, cashews, soybeans, spinach, oatmeal, potatoes, peanuts, peanut butter, black-eyed peas, yogurt and shredded wheat breakfast cereal.
