Several factors can trigger headaches, including certain foods and nutritional deficiencies. Magnesium is an essential nutrient that supports many processes in the body, such as muscle and nerve function, and keeping blood sugar and blood pressure under control. While it doesn’t commonly cause headaches, not getting enough magnesium or taking too much can cause headaches and migraines.
Low levels of magnesium have been linked to headaches. Researchers believe this is because magnesium supports many bodily functions, such as brain, nerve, and heart health. Having improper levels of magnesium can affect or result in the following:
- Cortical spreading depression (CSD): This is when brain cells can’t communicate with each other properly. When this happens, it can cause migraines with auras (visual changes like flashes or blind spots).
- Release of neurotransmitters and platelets: Neurotransmitters are chemicals that help nerve cells communicate, and platelets are parts of cells that support blood clotting. When you have a magnesium deficiency, this can affect how well neurotransmitters and platelets are released in the body, which can contribute to developing headaches.
- Vasoconstriction: This is when blood vessels (small veins) constrict, or tighten. Low levels of magnesium can cause vasoconstriction, which can lead to headache pain.
- High calcitonin gene-related peptide (cGRP) levels: cGRP is a type of protein involved in headache development, particularly migraines. Low magnesium can raise cGRP levels, which can trigger headaches.
Yes, several studies have found that magnesium deficiency may lead to headaches. In fact, people who have migraine headaches often have lower levels of magnesium than those who don’t. Because of this relationship, magnesium is considered a potential treatment option for preventing headaches and migraines. Research suggests that magnesium may also shorten migraine episodes and their intensity.
The recommended daily dose of magnesium for migraines is 400-600 milligrams. However, this is higher than what’s typically recommended from magnesium dietary supplements and medications for adults. Therefore, you should only take magnesium for headaches after speaking to a healthcare provider.
While you don’t have to limit magnesium naturally found in foods and drinks, taking too much magnesium from dietary supplements and medications can lead to side effects. Mild side effects can include diarrhea, nausea, and abdominal cramping.
Taking too much magnesium for too long can lead to hypermagnesemia, a condition in which blood magnesium levels are too high. Hypermagnesemia can cause more severe side effects, including:
The recommended daily intake of magnesium depends on your age and sex. The recommended amount for adults born male is 400-420 milligrams daily and 310-320 milligrams daily for adults born female. The maximum daily amount you can take from dietary supplements and medication without potential side effects is 350 milligrams per day.
Magnesium supplements aren’t a replacement for a balanced diet and should only be taken if you can’t get enough from eating a variety of nutritious foods. If you do need to take magnesium supplements, speak to a healthcare provider before starting. They can help determine which supplement is best for you and the safest dosage.
Magnesium is an essential nutrient that your body needs to stay healthy, and doesn’t usually cause headaches. However, having too much or a magnesium deficiency can. This is because magnesium influences multiple processes in the body.
The recommended daily intake of magnesium can depend on factors such as your age and sex. A healthcare provider can recommend the best form of magnesium and what dosage to take. Always remember to follow their instructions, as taking too much magnesium can sometimes lead to headaches and other bothersome side effects.
