Magnesium is a mineral that plays a vital role in many bodily functions. It affects your heart, bones, muscles, nerves, digestion, and more. But it can also cause issues if you don’t get enough of it. Researchers have found a link between low magnesium levels and migraines, but they aren’t sure why. Migraines are a complicated thing, but there’s a growing body of research showing that using magnesium for migraines can help prevent them.
Magnesium deficiency has been linked to a number of health problems, including migraines. Deficiencies are more common than you think, especially in the U.S. Many Americans consume diets rich in processed foods, which are naturally low in magnesium.
Some medical conditions can also deplete your magnesium, including:
- Celiac disease
- Kidney disease
- IBS (Inflammatory Bowel Disease)
Certain medications, like those used to treat acid reflux, can further reduce magnesium levels in the body.
What Does the Research Say About Magnesium and Migraines?
According to the American Migraine Foundation, taking 400-600 mg of magnesium oxide daily can help prevent migraines. Magnesium oxide can be taken as a pill, or it can be given as magnesium sulfate intravenously at 1-2 grams.
The American Migraine Foundation also says that magnesium oxide tends to be most effective for people who have migraines with auras. The magnesium is believed to stop the brain signals that produce the aura.
According to the foundation, other research has also found that oral magnesium can help with menstrual-related migraines.
A study from 2021 found that magnesium oxide can be just as effective as valproate sodium at preventing migraines and without serious side effects.
As you can see, there’s quite a bit of research showing that magnesium should at least be considered as a way to treat or prevent migraines.
Because magnesium is natural, there’s no harm in at least giving it a try.
Types of Magnesium
There are several different types of magnesium. Some forms are better at treating certain conditions than others, and some have better absorption rates than others.
In supplements, magnesium is often combined with amino acids or other ingredients to help improve absorption.
The most common types of magnesium used in supplements are:
- Magnesium citrate: The body can absorb larger amounts of magnesium citrate, but this form can cause diarrhea.
- Magnesium oxide: Commonly used to prevent migraines and contains high magnesium levels.
- Magnesium carbonate: This contains higher magnesium levels and is sometimes used to treat heartburn and stomach upset.
- Magnesium chloride: Easily absorbed by the body.
- Magnesium sulfate: Can be given intravenously.
Magnesium citrate is commonly found in oral supplements, whereas magnesium chloride can be found in topical solutions, like our Inner Warrior+ Spray (which also contains CBD, DMSO, and other natural pain-relieving ingredients).
Are There Any Side Effects?
Although magnesium is natural and abundant in the body, taking supplements that contain this mineral can have some side effects.
Magnesium is generally considered safe for most people (talk to your doctor first!), but improper dosages can cause:
- Stomach cramping
Lowering the dose usually solves the problem.
Magnesium can also lower your blood pressure, so if you already have low blood pressure, talk to your doctor before adding magnesium to your routine.
If you’re on antibiotics, avoid taking magnesium, as it can interfere with the absorption of the drug.
It’s important not to overdo it when taking magnesium. Excessively high levels of this mineral can cause:
- Dangerously low blood pressure
- Irregular heartbeat
- Slow breathing
Make sure that you follow your doctor’s recommended dosage, or the dosage recommended on the supplement’s label.
How to Increase Magnesium Levels
There are a few ways to increase magnesium levels in your body, but it’s important to understand how much you need. If your magnesium levels are normal, you don’t want to overdo it by taking more than the recommended daily amount.
So, how much magnesium do you really need?
- Women need 310-320 mg per day
- Men need 400-420 mg per day
If your levels are low, here are a few ways to increase them and potentially prevent migraines.
Eat Magnesium-Rich Foods
One simple way to boost your magnesium levels is to change your diet. Some foods are naturally high in magnesium, such as:
- Dark leafy greens (just one cup contains up to 40% of your daily recommended value)
- Seeds, including pumpkin seeds
- Kefir or low-fat yogurt
- Black beans
- Dark chocolate
- Some types of fish, including tuna and mackerel
- Tea and coffee
Incorporating these foods into your diet can help you naturally increase your magnesium levels.
Supplements are another easy way to boost your magnesium levels. Two of the most common types of supplements are:
Powders can easily be dissolved in water, but if you’re concerned about the taste, capsules are a convenient alternative.
Try Topical Magnesium
Some people struggle to find a dosage of oral magnesium that doesn’t upset their stomachs. Topical magnesium is a great alternative.
Look for products with magnesium chloride oil USP. The USP designation means the quality of the ingredient exceeds the purity standards set by United States Pharmacopeia.
With topical magnesium, finding the right dosage can be tricky. However, because you aren’t ingesting the magnesium, there’s no risk of diarrhea or other digestive issues.
Research shows that magnesium can be an effective way to prevent migraines, especially if you get migraines with aura. Supplements and creams are two easy ways to increase your magnesium levels, but you can also eat more magnesium-rich foods to boost your levels naturally.
Ready to utilize magnesium to relieve your migraines? Grab a bottle of Inner Warrior+ Spray!
Made with magnesium and DMSO, this spray penetrates deep into the tissues to relieve pain, unlike any other pain relief spray! So with one easy application of this quickly absorbing formula, you can feel relief fast!
Plus with a sweet-smelling blend of 7 essential oils including lavender, chamomile, and frankincense, this spray also kicks stress and anxiety to the curb! This means you can get right back to your day pain and stress-free!