Migraines are among the most common conditions in women. A menstrual migraine is defined as one that hits between two days prior to menses and the last day of menses. Declining estrogen levels are believed to be the main trigger, though progesterone withdrawal might be a factor for some women. A deficiency in magnesium also might play a role.
Significance
Magnesium's importance is established by a large number of both experimental and clinical studies, according to a 1998 study published in "Clinical Neuroscience." In fact, up to half of general migraine sufferers have lowered levels of magnesium during an acute attack. Studies of women suffering menstrual migraines specifically point to about 45 percent having a magnesium deficiency. Your body's magnesium concentration affects numerous factors that might play a role in migraines, including nitric oxide synthesis and release; your serotonin receptors; N-methyl-D-aspartate, or NMDA, receptors; and other migraine-related receptors and neurotransmitters.
Supplementing
Supplementing with magnesium can reduce the duration and severity of menstrual migraines as well as premenstrual syndrome symptoms, according to a 1991 study published in "Headache." Study subjects supplemented with 360 mg magnesium daily. The study supports the theory that a lower migraine threshold might be related to a deficiency in magnesium, notes lead study author F. Facchinetti. Also, preliminary blood tests revealed that women who suffered migraines had lower blood levels of magnesium than women who did not suffer the headaches.
Deficiency Prevalence
Dietary surveys indicate that many Americans do not take in the recommended daily amount of magnesium, according to the U.S. Office of Dietary Supplements. If your daily intake is not high enough, you might not have enough body stores of this mineral. For females, the recommended dietary intake of magnesium is 310 mg daily before age 30 and 320 daily if you are 31 or older. In addition to possible menstrual migraines, early signs of magnesium deficiency include vomiting, nausea, appetite loss, weakness and fatigue. Magnesium deficiency also is associated with hypolakemia, or low blood levels of potassium.
Boosting Magnesium Levels
The best way to boost your magnesium levels to combat menstrual migraines is to consume foods that provide this mineral if you have mildly depleted magnesium levels. You will find dietary magnesium in green veggies such as spinach. Other good dietary sources include halibut, almonds, cashews, potatoes, peanut butter, yogurt, some legumes like beans and peas, and whole grains. Refined grains, however, are low in this nutrient. Boiling your veggies reduces their magnesium levels. If your magnesium levels are very low, you might need supplements. The supplement forms best absorbed and utilized by the body are magnesium chloride and magnesium lactate. Numerous factors, aside from insufficient intake, can affect your magnesium status. Eating a high-fat diet; consuming lots of salt, coffee or alcohol; consuming soft drinks with phosphates and taking in too much calcium all can impact your magnesium levels. Medications also might cause magnesium loss, including diuretics, certain antibiotics, digitalis and some cancer drugs. Poorly controlled diabetes also can cause a magnesium deficit.
References
- "Primary Psychiatry": Menstrual Migraine; Anita H. Clayton; 2005
- "Headache"; Magnesium Prophylaxis of Menstrual Migraine; F. Facchinetti, et al.; 1991
- "The Magnesium Solution for Migraine Headaches"; Jay S. Cohen; 2004
- "Clinical Neuroscience"; Role of Magnesium in the Pathogenesis and Treatment of Migraines; A. Mauskop and B.M. Altura; 1998
- Office of Dietary Supplements: Magnesium
