Migraine headaches can be incredibly debilitating, affecting millions of people worldwide. While various factors contribute to migraines, one mineral has been gaining attention for its potential role in migraine management: magnesium.
The Magnesium-Migraine Connection
Magnesium is an essential mineral involved in numerous biochemical processes in the body, including muscle relaxation, neurotransmitter regulation, and vasodilation. Research suggests that magnesium levels may play a crucial role in the development and severity of migraines.
Studies have shown that individuals who experience migraines often have lower levels of magnesium in their bodies compared to those without migraines. Some emergency rooms even give people having a migraine attack intravenous magnesium as a first line treatment.
How Magnesium Helps with Migraines
Neurotransmitter Regulation: Magnesium helps regulate neurotransmitters such as serotonin and dopamine, which play a role in pain perception and mood. By maintaining proper neurotransmitter balance, magnesium may help reduce the intensity and frequency of migraines.
Muscle Relaxation: Magnesium helps relax the muscles in the head and neck, which can become tense and painful during a migraine attack, thereby reducing pain and discomfort. Additionally, magnesium may also decrease the release of stress hormones that can trigger migraines, such as cortisol. By reducing stress and calming the nervous system, magnesium can help prevent migraine attacks and alleviate their severity when they occur.
Blood Vessel Health and Blood Flow: Magnesium helps relax and stabilize blood vessels, improving blood flow. This is significant because blood vessel instability (contracting and dilating) is believed to contribute to migraine attacks. By promoting calm blood vessels, magnesium may help prevent or alleviate migraines associated with vascular changes.
Prevention of Cortical Spreading Depression (CSD): Cortical spreading depression is a phenomenon believed to be involved in the initiation of migraines. CSD involves a wave of abnormal electrical activity that spreads across the brain’s surface. Studies suggest that magnesium may help regulate the occurrence of CSD, potentially reducing the frequency and severity of migraines.
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How to Get More Magnesium
Due to modern farming practices and diets, many people do not get enough magnesium. Some foods that are high in magnesium include leafy green vegetables, nuts, seeds, legumes, whole grains, and dark chocolate. But it can be difficult to get adequate amounts of magnesium from diet alone. Supplementation can help bridge the gap.
Magnesium supplements are available in various forms. Some common forms include:
- Magnesium Oxide is slightly less bioavailable than magnesium citrate but it has the advantage of having a higher level of magnesium per mg and so is often combined with magnesium citrate to provide a high level of magnesium in fewer capsules. Due to its alkaline nature, magnesium oxide can also help neutralize stomach acid. This property makes it potentially useful for individuals experiencing acid reflux or indigestion.
- Magnesium Citrate is a slightly more expensive form of magnesium that has high bioavailability, which means that the body can easily absorb and use it. It is an excellent choice for migraine sufferers because migraine can cause impaired or slowed digestion.
- Magnesium Glycinate is another form of highly available magnesium. The glycine component in magnesium glycinate has calming properties that may help promote relaxation, reduce anxiety, and support healthy sleep patterns.
- Magnesium Malate is often favored by individuals experiencing muscle discomfort or cramps. The malic acid component may help promote muscle relaxation and alleviate muscle tension.
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Magnesium Supplementation
One good option for migraine sufferers is Migrastil Migraine Support Capsules which contain magnesium as a key ingredient along with taurine, vitamin B1 and feverfew.
Incorporating magnesium into your diet may be a simple yet effective way to help manage migraines. While more research is needed to fully understand the relationship between magnesium and migraines, the evidence suggests that magnesium supplementation may be a safe and natural option for reducing symptoms and improving quality of life.
By working with your healthcare provider to determine the right dose and form of magnesium for you, you may be able to find relief from the debilitating pain.
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