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Magnesium for Migraines and Headaches

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Migraines and headaches can be frustrating and often debilitating conditions. What if I told you that a simple supplement may be able to help you by preventing migraines and headaches and offering relief? Magnesium is a powerful mineral that can help with all kinds of problems, including migraines, headaches, and muscle pains. Let’s learn more about how magnesium can help you with pain relief and prevention.

Migraines and Headaches

About 38 million people suffer from migraines in the U.S. alone. About 2 - 3 million of these people experience chronic migraines. (1) But migraines are just one form of headaches that one may experience. Up to 80 percent of the population experiences tension headaches and for many, this becomes a chronic condition. Tension-type headaches can be just as debilitating as migraines. Other headaches include cluster headaches, exertional headaches from exercise, hypnic headaches, and trigeminal neuralgia (TN). There are also secondary headaches, such as medication overuse headaches, sinus headaches, caffeine-related headaches, menstrual headaches, head injury headaches, and hangover headaches. (3)

What Is Magnesium and Why Do You Need it?

Migraines and tension headaches are often attributed to magnesium deficiencies. Magnesium is an essential mineral that your body needs for healthy functioning, including maintaining healthy heart rhythms, stabilizing your blood pressure, aiding healthy nerve function and improving your bone health. Low levels of magnesium can result in fatigue, loss of appetite, muscle cramps, tingling, and nausea in addition to headaches.

Unfortunately, it may be difficult to get enough magnesium without supplementation. About 75 percent of Americans are not getting enough magnesium. Our soils are depleted and even if you are eating a healthy diet, it may be difficult to get your needs met.

Types of Magnesium

Magnesium comes in many different forms such as:

  • Magnesium oxide: High levels of magnesium and is used for migraines and headaches
  • Magnesium sulfate: Inorganic and very absorbent form
  • Magnesium carbonate: High levels of magnesium and may lead to tummy troubles
  • Magnesium chloride: Easily absorbable
  • Magnesium citrate: Great for constipation

Migraines, Headaches, and Magnesium

Magnesium is often used to prevent and relieve migraines and headaches. Several research studies have found magnesium to be effective for migraines, including menstrual migraines. (5, 6, 7, 8, 9) The American Migraine Foundation suggests 400 - 500 milligram (mg) of magnesium oxide per day for migraine prevention. (10) The Migraine Trust suggests a somewhat higher dose of 600 mg for 3 to 4 months for prevention. (11) Some doctors and researchers even suggest that all migraineurs should be treated with magnesium for prevention. (12)

How to Use Magnesium for Migraines and Headaches

  1. Boost your intake of magnesium-rich foods: Food should always be your first step to health. Leafy greens such as kale and spinach, nuts, seeds, legumes, unrefined grains, sweet potatoes, artichokes, okra, avocadoes, kiwis, and apricots are excellent choices. Remember, since our soils are depleted, it is important to supplement as well.
  2. Choose the right magnesium for you: There are many forms of magnesium available, including pills, capsules, powders, liquids, and lotions. Make sure you choose high-quality natural supplements.
  3. Choose well-metabolized magnesium: Stay away from magnesium carbonate, sulfate, gluconate, and oxide that are cheap forms that absorb poorly. Choose magnesium citrate, glycinate, taurate, malate, aspartate, succinate or fumarate instead. Those are higher quality and metabolize effectively.
  4. Boost its effectiveness with calcium: Calcium helps the absorption of magnesium. Take it with calcium-rich foods or choose a supplement with calcium.
  5. Start with 400 - 500 mg per day: Following the recommendations of the The American Migraine Foundation, start with 400 - 500 mg a day in divided doses and adjust accordingly. Talk to your doctor to make sure the dosage is right for you.
  6. Watch for loose stools: Magnesium can have a laxative effect. If you notice loose stools or diarrhea, cut back on your dose or change the type of magnesium you are using.
  7. Consider topical magnesium: Topical magnesium doesn’t come with laxative side effects and absorbs well. It can be great if you are sensitive to magnesium supplements. It may also help loosen your muscles if you headaches come with or are the result of tight shoulder and neck muscles. MyKoreEssential’s Pure Magnesium Oil is an excellent choice for topical magnesium.

Always talk to your doctor before taking magnesium as it may interact with certain medications, including muscle relaxant and blood pressure medication.

If you are dealing with migraines or headaches, magnesium may be able to provide relief. It may also be a fantastic prevention method to down the number of migraine attacks and headache episodes. This is especially good news if you have frequent or chronic migraines or headaches. Migraines and headaches don’t have to slow you down.

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A Personal Testimonial

I don’t often align myself with products but this is one that I just had to share! My name is Michelle Toole and I am the founder of Healthy-Holistic-Living.com.

Some of you may already know years ago, I was diagnosed with Multiple Sclerosis.

I can still recall what it felt like to have my life change overnight…

I went from an Executive Director of a non-profit organization, running marathons, rock climbing, hiking canyons and kayaking to being completely bedridden and staring at a wall for 15 hours a day.

Of course, I went to see many doctors but unfortunately I didn’t find the help I needed. So, I had to set off on my own journey to learn my true path to healing.

I’d pretty much turned-over every rock trying to find relief for my pain, sleep issues and myriad of other symptoms…

Fast-forward 18 years.

I was determined to climb one of the true wonders of the natural world, Machu Picchu, the mystical home of the Incas in Peru.

It was there, after a grueling day when my feet, knees, legs, and lower back hurt so bad, that I thought I would have to abandon hopes of our next climb which was Rainbow Mountain! That night I pulled out a little spray bottle of “aceite de magnesio” that a friend had given me before I left on my trip.

What the heck, I thought. I was desperate. And I applied it all over my body before bed.

Because of the grueling day, I woke up expecting to be immobilized, but instead we were off to climb Rainbow Mountain and…I was totally pain-free!

I know it sounds impossible, but it’s 1000% the truth.

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Sources:

  1. https://migraine.com/migraine-statistics/
  2. https://my.clevelandclinic.org/health/diseases/8257-tension-type-headaches
  3. https://www.medicalnewstoday.com/articles/320767.php
  4. https://dining.nd.edu/whats-happening/news/magnesiumthe-invisible-deficiency/
  5. https://www.ncbi.nlm.nih.gov/pubmed/2584000
  6. https://www.ncbi.nlm.nih.gov/pubmed/12005285
  7. https://www.ncbi.nlm.nih.gov/pubmed/9523054
  8. https://www.ncbi.nlm.nih.gov/pubmed/12010379
  9. https://www.ncbi.nlm.nih.gov/pubmed/8792038
  10. https://americanmigrainefoundation.org/resource-library/magnesium/
  11. https://www.migrainetrust.org/living-with-migraine/treatments/supplements-and-herbs/
  12. https://www.ncbi.nlm.nih.gov/pubmed/22426836