If You Get Migraines You Might Be Low In This Essential Nutrient

Doctors say taking supplements can stave off attacks.
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Atsushi

Magnesium is an essential mineral that the human body needs for hundreds of biochemical reactions. Its main role is to help nerve and muscle function, but it also supports immune health and bone strength, regulates blood sugar levels, and helps our bodies produce energy, among other things. Low levels can cause problems in all these areas. For people who get migraines, low magnesium levels may be even more concerning.

"Migraine is widely thought of as a disorder of brain excitability," Richard Lipton, M.D.,vice chair of neurology at the Albert Einstein College of Medicine and neurologist with the American Migraine Foundation, tells SELF. Even between painful attacks, those who suffer from migraines have brains that are sensitive, or hyper-excitable, he adds. "That means that under the right circumstances, attacks can be triggered—drinking a lot of red wine, not getting enough sleep, a woman's period—because the nervous system is sensitive."

Magnesium plays a key role in regulating the excitability of the brain. Lipton explains: "The way nerve cells talk to each other is by releasing chemicals called neurotransmitters. We know magnesium blocks the release of certain neurotransmitters in the brain including glutamate, which is the main excitatory neurotransmitter." Research also shows that during a migraine, people have low levels of magnesium in both their blood and brains. "The thought is that when levels of magnesium are low, that makes nerve cells more prone to release these excitatory chemicals like glutamate and that might contribute to the state of brain excitability in general," says Lipton. When the brain becomes even more excitable, an attack is more likely.

As magnesium levels increase, the brain becomes less excitable and therefore, the theory goes, less prone to a migraine. "Evidence that magnesium works to prevent migraine is very good, but not rock solid," Lipton says. "Some studies clearly show the effect; others fail to show it." But it has minimal side effects—too much magnesium can cause cramping and diarrhea, but starting at a low dose and working up can eliminate this problem—so many headache specialists, including Lipton, choose to supplement migraine prescription medication with daily oral magnesium. "In practice, it is often very effective," he says.

A typical dosage is 200 or 250 mg twice daily, or 500 mg all at once, though some people can handle higher doses. "It's important to remember that it takes a while for the magnesium to build up in the body," Lipton says. "It may take four to six weeks before you get the full benefits." Also, it's believed that magnesium supplementation works best for migraine with aura, though evidence does exist that it works for both with and without. Magnesium can also be used as an acute treatment, administered via IV in an ER or doctor's office mid-migraine, though not all headache doctors offer this.

Eating a diet that's rich in magnesium isn't a bad idea either, but Lipton notes that some sources—like dark chocolate—can also be migraine triggers for some. Dark leafy greens, pumpkin seeds, almonds, avocados, and figs are all good sources, and come with plenty of other health benefits, too. Even if it doesn't make a big difference in your migraines, you'll never regret eating more spinach.

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