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A migraine is a form of severe headache characterized by a reoccurring throbbing head pain which primarily affects only one side of the head. Migraines are usually accompanied by slight visual disturbances and nausea. Sometimes migraine sufferers may experience sensitivity to light or sound, or vomit.

Approximately a third of migraine sufferers experience an “aura” a short while prior to the onset of a migraine. These auras are a type of visual disturbance. Adding Magnesium for Migraines have been linked together in clinical efforts to help find a cure and reduce migraine pain by over 40%.

Magnesium for Migraines: The Connection

Scientists have found that during a migraine attack, low amounts of magnesium are reported in the brain. Since magnesium is also vital to nerve functioning, it was thought there may be a correlation between the two.

A study was conducted in 1996 to test the link between magnesium and migraines. During the study, 81 people were surveyed. Half of the participants were given 600 mg of magnesium daily, while the other half of participants were given a placebo pill – meaning, a pill in which there was no magnesium. The study lasted twelve weeks.

At the end, the test group not using magnesium showed only a 15% reduction in migraines. The group given actual magnesium, however, showed an incredible 41% reduction. This is a fantastic decrease in pain.

Magnesium has been show to provide calmness, and help with sleep as well. If you have not tried magnesium to help get rid of a headache, you should purchase a magnesium supplement today.

There were low side effects noted in the participants who took the magnesium. 18.6% complained of diarrhea, while another 4.7% complained of general stomach irritation. No other side effects were noted.

Magnesium and Migraines: Starting With Diet

With one study showing that the theory has some solid scientific background, the question now becomes how to increase your amounts. We’ll talk about supplements later on, but for now we’ll take a look at how you can use your diet to increase your overall magnesium intake.

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There are many foods high in magnesium. Adding one or two of these to an already well balanced diet can help tip the scales for your intake of magnesium and migraines will soon be much less. Here is a listing of the most magnesium rich foods:

-Legumes, such as black beans, peas, kidney beans, white beans, chickpeas, lentils, and black eyed peas

-Nuts, like almonds, pecans, cashews, and Brazilian nuts

-Whole grains, such as oatmeal or porridge, whole wheat, and wild rice

-Seeds, like flaxseed, pumpkin seeds, and sunflower seeds

-Green Leafy Vegetables, in particular: broccoli, spinach, swiss chard, collard greens, and kale

-Soy Products, like tofu

-Fish, in particular: mackerel, salmon, halibut, and tuna

Other foods that are high in magnesium include: avocados, sweet corn, milk, yogurt, bananas, dried apricots, and dark chocolate.

Magnesium Supplements

It may be necessary for migraine sufferers to take magnesium supplements in addition to adding magnesium rich foods to their diet. It is recommended to begin by changing your diet first, and after a few weeks, add a supplement after speaking with your general practitioner or neurologist.

The exact amount you’ll be required to take will vary, adding magnesium by supplement is very easy by a simple pill or capsule to be effective for migraine headaches.  For this reason, your doctor will likely prescribe anywhere between 200 and 800 mg of magnesium, depending upon your size and exact needs.


Although supplementing magnesium for migraines is normally safe for oral consumption in normally high amounts, it is important to always speak with your doctor prior to taking any supplements. If you are considered to be in a high risk category, magnesium supplementation may not be safe for you. This includes anyone with a serious health condition, the elderly, the very young, or women who are pregnant, breastfeeding, or plan to become pregnant.

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