Which magnesium should I choose to prevent migraines?

Do you suffer from migraines regularly and wonder if magnesium can help ? This mineral is one of the few dietary supplements studied for migraine prevention . However, not all forms are created equal.

Which form of magnesium is best for migraines?

The choice of magnesium form is a determining factor for its effectiveness and your digestive comfort. Bioavailability , that is, the amount of magnesium actually absorbed and used by your body, varies considerably from one magnesium salt to another.

A poorly absorbed form will not only be less effective, but may also cause digestive problems such as diarrhea.

Comparison of magnesium salts and their bioavailability

To help you get a clearer picture, here is a table summarizing the characteristics of the most common shapes you will find on the market.

Form of magnesium	Bioavailability (Assimilation)	Digestive tolerance	Ideal for...
Magnesium oxide	Low (approximately 4%)	Mediocre (strong laxative effect)	Often used in studies, but not recommended as a long-term treatment.
Magnesium citrate	Good	Average to good (may speed up transit)	A good compromise between effectiveness and price for prevention.
Magnesium bisglycinate	Excellent	Excellent (very few digestive side effects)	Migraine prevention, especially if you have a sensitive digestive system.
Magnesium malate	Good	Good	Often associated with energy support, relevant for fatigue related to migraines.

Bisglycinate and citrate: wise choices

For migraine prevention, forms like magnesium citrate and especially magnesium bisglycinate are the most effective. Their good absorption allows them to reach cells, including neurons, more efficiently.

Studies indicate that people with migraines may have low magnesium levels inside their cells, even if their blood levels are normal. This mechanism makes the bioavailability of the supplement particularly important.

Source: Pubmed, 2020 .

The role of magnesium in migraine prevention

The link between magnesium and migraines is not a coincidence. This mineral participates in more than 300 enzymatic reactions in the body, several of which are directly related to the functioning of the brain and nervous system.

Understanding its action allows us to better grasp its importance in a prevention strategy.

The mechanism of action of magnesium on neurons

Magnesium acts as a natural stabilizer for your neurons . It helps regulate neurotransmitters, those chemical messengers that can go into overdrive and trigger a migraine attack.

It intervenes in particular by blocking certain receptors (NMDA receptors) which, when overstimulated, promote cerebral hyperexcitability that causes migraines.

In addition, magnesium helps to limit vasospasms , those sudden contractions of cerebral blood vessels that can contribute to migraine pain.

The level of scientific evidence for its effectiveness

Magnesium supplementation is one of the best-studied non-drug approaches for migraine. Organizations like the American Headache Society assign it a level of evidence "B" , meaning it is considered "probably effective" for migraine prophylaxis.

A meta-analysis of several studies showed that oral magnesium supplementation could reduce both the frequency and intensity of attacks. However, results vary from person to person, justifying a personalized approach and follow-up.

What dosage and duration should a magnesium treatment last?

Once the right form of magnesium has been chosen, it's essential to consider the dosage and duration of the treatment to see results. Patience and consistency are two factors that truly contribute to the outcome.

The recommended dosage of elemental magnesium

Clinical studies on migraine prevention generally use dosages ranging from 300 to 600 mg of elemental magnesium per day . It is essential to carefully read the labels of dietary supplements.

The figure given may correspond to the total weight of the salt (for example, "1000 mg of magnesium citrate") or to the weight of magnesium alone ("elemental magnesium"). It is the latter that counts.

For example, 1000 mg of magnesium citrate provides approximately 110 to 160 mg of elemental magnesium. It is recommended to start with a lower dose and gradually increase it to test your tolerance.

The time required to observe the first effects

Magnesium is not an emergency treatment for an established attack (except when administered intravenously in a hospital setting). Its action is preventive and long-term.

It generally takes at least 4 to 6 weeks of daily use to begin assessing any potential improvement. For a lasting effect, a 2- to 3-month course is often recommended, to be reassessed afterward with your doctor or neurologist.

Precautions to take with supplementation

Although magnesium is a natural mineral and generally well-tolerated, supplementation is not without risk. It is important to be aware of the possible side effects and situations requiring special attention before starting a course of treatment.

Digestive side effects and how to limit them

The most common side effect is digestive, including accelerated bowel movements or diarrhea. This effect is dose-dependent and varies considerably depending on the form of magnesium. Magnesium oxide is the most likely to cause it. To minimize this discomfort, it is advisable to:

• Choose a very well-tolerated form such as magnesium bisglycinate .

• Start with a lower dose and increase it over several days.

• Divide the intake into two or three doses throughout the day, during meals.

Contraindications and drug interactions

Magnesium supplementation is strongly discouraged in cases of severe renal insufficiency , as the kidneys struggle to eliminate the excess.

Caution is also advised if you suffer from certain heart conditions or if you are taking medications that may interact, such as certain antibiotics (tetracyclines, quinolones) or diuretics.

In all cases, the advice of your doctor or pharmacist is essential before adding magnesium to your routine, especially if you are already undergoing treatment for migraine or another condition.

Integrating magnesium into a holistic approach

Magnesium supplementation should not be viewed as a standalone solution, but as a support that fits into a broader migraine management strategy. Its effectiveness can be optimized by other lifestyle and nutritional habits.

The importance of cofactors such as vitamin B6

For magnesium to be properly utilized by your body, it needs "cofactors." Vitamin B6 is one of the best known. It facilitates the entry of magnesium into cells, where it is most active.

Many dietary supplements directly combine these two nutrients. Taurine, an amino acid, also plays a similar role by helping to maintain magnesium levels in cells.

Choosing a formula that incorporates these cofactors can therefore enhance the effectiveness of your treatment.

Food sources and mineral-rich waters

Before even considering a supplement, it's important to assess your dietary intake. Magnesium is found in good quantities in many foods. Remember to regularly include the following in your meals:

• Leafy green vegetables (spinach, chard)

• Legumes (lentils, white beans)

• Oilseeds (almonds, cashews)

• The seeds (pumpkin, sunflower, chia)

• Dark chocolate (with more than 70% cocoa)

• Some mineral waters , such as Hépar or Rozana, can provide a simple supplementary intake on a daily basis.

FAQ: Your questions about magnesium and migraines

Is magnesium effective in stopping an established migraine attack?

No, magnesium taken orally is not an emergency treatment to stop an attack. Its role is preventative: a regular course of treatment aims to reduce the frequency and intensity of migraines in the long term by acting on the excitability of neurons.

Is there a better time of day to take magnesium?

There's no hard and fast rule, but the best strategy is to split the dose. If you're taking 400 mg per day, it's best to take 200 mg in the morning and 200 mg in the evening. Taking it in the evening is particularly beneficial because magnesium promotes muscle relaxation and better sleep quality.

Can I combine magnesium with other migraine supplements?

Yes, other supplements are being studied for migraine prevention and can be combined with magnesium, always after consulting a doctor. Coenzyme Q10 and Vitamin B2 (Riboflavin) are the two most well-known. They act on the energy metabolism of mitochondria in neurons, a mechanism that appears to be involved in migraines.

Why is my blood magnesium level normal when I've been advised to take a course of treatment?

That's an excellent question that gets to the heart of the matter. A standard blood test only measures "serum" magnesium, meaning the magnesium circulating in the blood. However, this represents less than 1% of your body's total magnesium!

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