Reasons Why Magnesium Isn’t Helping Your Migraine (plus what to do when it makes you feel worse)
Magnesium is one of the most well-researched supplements for migraine - so why does it seem to fail so many people??
For instance - when polled, nearly 70% of people with migraine said they noticed little to no difference when taking magnesium supplements.
Roughly 5% of people actually felt worse.
And sure, no one supplement will be the right fit for everyone. But when success rates are this low for something that’s supposed to work so well, it warrants more investigation!
Top 3 Reasons Magnesium Doesn’t Work
Today I’m sharing the top three reasons I see behind people having bad, or just neutral, experiences with magnesium. Take a look below and see if any of these resonate with you!
1. You need other minerals.
Minerals all work together to do their job, and many of them pair up to regulate different processes in the body.
Magnesium is no exception - so if you start taking high doses of magnesium but don’t account for your other minerals, it can leave you with an underwhelming experience!
And for some people, this mineral imbalance can actually make their migraine even harder to manage.
The fix? Make sure you’re getting plenty of calcium, sodium, potassium, and other minerals to balance out the increased magnesium you’re getting from your supplements.
You can do this by:
Getting those minerals through food (like sodium from table salt, potassium from fresh fruits and veggies, calcium from leafy greens and dairy)
Getting those minerals through electrolytes (like coconut water or a premade mix)
When necessary, supplementing (when recommended by a healthcare professional)
2. You need a different form.
If you’ve ever searched for magnesium online or even looked for it in the grocery store, you’ve noticed there are seemingly endless different types and forms available on the market. And yes, they do all work differently and have different benefits!
Some forms of magnesium, like malate and oxide, aren’t absorbed very well by default and can have lackluster effects. Other forms, like citrate, can result in your running for the restroom due to GI upset.
For migraine specifically, these forms tend to work best:
Magnesium glycinate
Magnesium threonate
Magnesium citrate (I know I just talked sh*t about it, but this is actually a great option if you struggle with migraine + constipation!)
3. You aren’t absorbing it.
We just talked about how certain forms of magnesium aren’t absorbed well by default - but some people will have trouble absorbing any magnesium at all.
This can happen in situations like:
You take a medication that reduces absorption (like PPIs or Hormonal Birth Control)
You have low stomach acid production
You have chronic diarrhea
You have an inflammatory bowel disease or Celiac
You have inflammation in your intestines or an imbalance like SIBO
The best way to fix this problem is to address the underlying cause of the absorption issue - but in the meantime, swapping your oral supplements for a topical magnesium lotion or oil may work better!
What has your experience with magnesium been like? Let me know in the comments!
Please note: this post is for educational purposes only and is not a substitute for medical advice
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