Numerous studies have been conducted (see a list of a few at the end of this article), and in all they present strong evidence that increased magnesium intake (even with supplements) can be very effective in reducing or curing migraines. Even the USDA has climbed on the bandwagon, and suggested increased daily intake of food high in magnesium or, if needed, magnesium supplements. The USDA reports says:

Epidemiological findings and supplementation trials show that people’s magnesium status is associated with the severity and frequency of migraine headaches… controlled human studies at the Grand Forks Human Nutrition Research Center (GFHNRC) and elsewhere are being done to conclusively show that inadequate magnesium intake can result in these maladies.

I added the bolded phrase. Whatever the cause, inadequate magnesium has been correlated with migraines. We already know that migraines cause stress, and that stress can reduce the magnesium levels in the human body, but several studies go beyond this to show that additional magnesium in food or via supplements can be the solution for many migraine sufferers. The same report goes on to say “magnesium supplementation reduces the number and duration of migraines, including menstrual migraines, in some people.” It further suggests that “too little magnesium can worsen the suffering from migraine headaches.”

One double-blind study revealed regular use of magnesium helps to prevent migraine headaches. The subject group of patients with recurrent migraines were given either 600 mg of magnesium each day or a placebo. The magnesium group’s migraines were reduced by 41.6%, compared to a reduction of 15.8% in the placebo group. Other double-blind studies have shown similar results. One study found no benefit, but has since been criticized on many significant points, including using an excessively strict definition of what constitutes a benefit.

The patients group at migraines.org relates the following with regards to dosage and types of magnesium to use. Note that magnesium rich water is suggested, and more information is available about those at our magnesium water page.

A Canadian approach suggested that physicians advise migraine patients to consume at least 6 mg magnesium per day for each kilogram of body weight. An even higher intake of 10 mg/day per Kg of body weight may be desirable provided that it does not trigger a laxative effect. Breaking the dosage into three or four parts taken at different times of day helps prevent laxative effect. Magnesium hydroxide is NOT recommended because of poor bioavailability and because they know of no instance of it having any beneficial use other than as a laxative. Other Magnesium compounds appear to be better, including Magnesium oxide, Magnesium sulphate, and Magnesium citrate. Natural magnesium in water (magnesium carbonate dissolved in CO2-rich water) is 30% more bio-available than Magnesium in food or pill, and offers much greater cardio-protection.

As the evidence adds up, we are still left without absolute proof of magnesium’s efficacy with migraines. Yet, magnesium and migraines are strongly linked, and there is plenty to suggest that increased magnesium could not only prevent migraines, but lessen the severity of the migraines that do occur. Couple this with the minimal risk associated with increasing magnesium (unless you have kidney problems) and it would seem a no-brainer to give this a try. But remember to avoid chocolate as a magnesium source, as chocolate may be part of the cause of your migraines.

Again, some of the studies on magnesium and migraines are listed below:

* Pfaffenrath V, Diener H, Fischer M, et al. The efficacy and  safety of Tanacetum parthenium (feverfew) in migraine prophylaxis-a  double-blind, multicentre, randomized placebo-controlled dose-response  study.         Cephalalgia. 2002;22:523-532.

* Peikert A, Wilimzig C, Kohne-Volland R. Prophylaxis of migraine  with oral magnesium: results from a prospective, multi-center,  placebo-controlled and double-blind randomized study.         Cephalalgia. 1996;16:257-263.

* Taubert K. Magnesium in migraine. Results of a multicenter pilot study [in German; English abstract].         Fortschr Med. 1994;112:328-330.

* Facchinetti F, Sances G, Borella P, et al. Magnesium prophylaxis  of menstrual migraine: effects on intracellular magnesium.         Headache. 1991;31:298-301.

* Pfaffenrath V, Wessely P, Meyer C, et al. Magnesium in the  prophylaxis of migraine—a double-blind, placebo-controlled study.         Cephalalgia. 1996;16:436-440.

* Gaby AR. Research review.         Nutr Healing. March 1997.

* Titus F, Davalos A, Alom J, et al. 5-hydroxytryptophan versus  methysergide in the prophylaxis of migraine: randomized clinical trial.         Eur Neurol. 1986;25:327-329.

* Bono G, Criscuoli M, Martignoni E, et al. Serotonin precursors in migraine prophylaxis.         Adv Neurol. 1982;33:357-363.

* Maissen CP, Ludin HP. Comparison of the effect of  5-hydroxytryptophan and propranolol in the interval treatment of  migraine [translated from German].         Schweiz Med Wochenschr. 1991;121:1585-1590.

* Santucci M, Cortelli P, Rossi PG, et al. L-5-hydroxytryptophan  versus placebo in childhood migraine prophylaxis: a double-blind  crossover study.         Cephalalgia. 1986;6:155-157.

Plenty of companies make liquid calcium magnesium, and the ratios of calcium to magnesium vary. Many go with the 2 parts calcium to one part magnesium formula. I myself am more inclined to favor something closer to 1:1, which is similar to the Japanese diet.

Let’s start with a smaller brand:

Angstrom Liquid Calcium Magnesium Supplement

This is not a widely know brand, yet has the richest blend of magnesium to calcium, actually 2:1 (2 parts magnesium, one part calcium). They also claim to be strict about not placing additives or flavorings in their product. They also say their product is “cell ready,” meaning it doesn’t need to go through the digestion process that tablet or capsule supplements require – and that it can be in “every cell in your body within 10 minutes.” They don’t say how this is different from every other manufacturer of liquid calcium magnesium, though. Nor do they specify whether they use magnesium citrate, magnesium chloride, or yet another form of magnesium. Still, worth visiting their website at angstrom-mineral.com to have a look for yourself.

Bluebonnet Liquid Calcium Magnesium

This has the advantage of being one of the most widely available, as well as one of the lowest priced, supplements of this category out there. They offer strawberry flavor, mixed berry, orange, and vitamin d enhanced blends, among others. They use magnesium citrate, and their biggest sales point is that they don’t make you gag. Straight magnesium is not the tastiest thing out there, and so these flavorings help you wash it down. Others can claim that makes it less pure, but even the purest magnesium won’t help you if you can’t stomach the thought of drinking it. The ratio is 2:1 calcium to magnesium, just the opposite of the above, but the one that is most commonly suggested. Bluebonnet is found on Amazon, as well as elsewhere, from $11 and up.

Tropical Oasis Calcium Magnesium

The advantage of Tropical Oasis, according to the reviews, is that it’s the best tasting (even if a bit chalky) and more effective than other brands. With 720 mg of magnesium citrate and 1200 mg of calcium, as well as vitamin d and creamy orange flavoring, they strive to be the upper end product that tastes good. Priced at $19 to $29 (check both Amazon and their website), it looks like a fairly safe option if you want to spend the extra money and are concerned about taste.

Floradix Liquid Calcium-Magnesium w/ Zinc

Floradix contains 186 mg magnesium and 155 mg calcium per serving, as well as 3.5 mg of zinc. At a price  in the $20-$25 range, it is made with both magnesium gluconate and citrate. The ratio is almost a 1:1 ratio for magnesium and calcium, yet there is nothing that distinguishes it from the others here except for the use of glutamate forms of magnesium, which have different effects on the body, and the addition of zinc.

Target-Mins Liquid Calcium Magnesium

Liquid Target-Mins Calcium-Magnesium is focused on this formula with an added Vitamin D3 Complex. The “unique Target-Mins delivery system for increased effectiveness of mineral supplementation.” In their words, “First, we use a complex of free form amino acids combined for increased absorption. Second, we use not only a 2 to 1 ratio of Calcium to Magnesium, but we also use a 2 to 1 ratio of Calcium to Phosphorus. In a clinical study at Creighton University by Dr. Haney, it was demonstrated that for every 1,000 mg of Calcium consumed as a supplement, your body requires 500 mg of added Phosphorus for proper utilization. Third, we add vitamin D3, which has been shown to support proper regulation of the body?s Calcium/Phosphorus ratio and activate osteoblast function to support healthy bone structures.” That answers most of my questions. The magnesium comes in the form of magnesium citrate, aspartate, alpha-ketoglutarate, and taurinate. The price is around $28, but can be had more cheaply at Amazon.

Liqumins Cal/Mag/Zinc Liquid Supplement

Liqumens specializes is easy-to-drink liquid supplements. This one comes with an exotic pina-colada flavor, which suits the milkiness of magnesium. It has a 2:1 ratio of calcium to magnesium (1200 mg to 600 mg), but also includes phosphorous , zinc and several other ingredients. Very favorable reviews on Amazon, with a price similar to the others – in the $20 to $29 range.

I am sorry that I haven’t provided any link for these, though they are easily found by searching Google or Amazon. I just don’t want to link to products that I am not personally familiar with. Several of the above look interesting to me, but I get plenty of magnesium through my diet here in Japan. If I wasn’t, I would be tempted to try a liquid calcium magnesium drink, though one with at least as much magnesium as calcium.

At least sometimes.

This shouldn’t be a surprise, despite the demonization of fat, it has been a staple part of the human diet dating back to dawn of hunting and fire. Indeed, insufficient fat was a much bigger concern throughout most of history. As always, abundance turns the world upside down, and fat got on the wrong side of many dieticians, not to mention dieters.

Well, here’s a reason to make sure you have at least some fat in your diet. But, before you get too exited, evidence has shown that excess fat can actually block the absorption of magnesium.

So here goes – things that help you absorb more magnesium:

FAT

A study by the American Journal of Clinical Nutrition (Vol. 80, No. 2, 396-403, August 2004) looked at a small group of people to compare their absorption of carotenoids when eating salads with fat-free dressing as opposed to regular salad dressing with oil. Lo and behold, those who went fat-free absorbed almost no carotenoids, suggesting that the fat was needed for the body to access the nutrients.

I am very much opposed to “fat-free” concoctions for a number of reasons, not least being the manufactured crap they use to trick your body into tasting fat. Here’s another. If you’re worried about too much fat, do the old fashioned thing and reduce your portions. Your portions may be small, but at least they’ll be real, delicious and healthy.

VITAMIN C

Often cited as assisting magnesium absorption, there is very little evidence either way. But, since vitamin C is generally good for you, I’d rather err on the side of taking my supplements.

VITAMIN D

A 1972 study in the International Urology and Nephrology Journal in the Netherlands suggested that vitamin D could be helpful in assisting patients who needed greater absorption of magnesium through the intestine. This has been backed up by other studies, including “The Journal of Nutrition” study published in 1991.

However, and this is a big “however,” the 1991 study showed that vitamin D greatly increased the excretion of magnesium through the urine!

Easy come, easy go.

The jury is out on Vitamin D, but at the very least vitamin D supplements would seem to be unnecessary for magnesium absorption.

CALCIUM

This is a biggy. Many websites will tell you that calium is a magnesium antagonist, inhibiting its entry into cells. Other sites will tell you that they need each other. Magnesium helps calcium to work, and vice versa. They are in fact friends.

Not to confuse you, but all of the above appears to be true. Maybe it’s best to think of calcium of magnesium as a turbulent married couple (or even Tweedledee and Tweedledum)- not always helpful to each other, yet they both need the other. There’s a fine balance between the blow out fights, the affairs, and the love and support.

In the case of magnesium and calcium, many people have decided that the ration of 2 parts calcium to one part magnesium is this perfect ration.

This 2 to 1 ratio appears to be plucked out of thin air.

In fact, in Japan, which has a very low rate of heart disease, the ration is closer to 1/1.

The only thing I can say here is to take it easy on the calcium supplements.

VITAMIN B6

Long term, and massive doses, of oral vitamin B6 appear to boost magnesium levels. Since massive doses of anything should only be administered by a competent physician, just put this in the back of your mind. B6 shots will temporarily boost magnesium levels, and at the same time crash your calcium levels. So while B6 does encourage magnesium retention, it’s not something you’d want to try lightly.

A GOOD MEAL and MINERAL WATER

If you’re getting your magnesium from mineral water, a 2002 study published in the American Journal of Clinical Nutrition showed that, while 50% of the water’s magnesium was absorbed when drunk without food, that amount greatly increased when the water was taken with a meal. To which we say “bon apetit!”

Going back to the fat, since most magnesium rich nuts, such as almonds and cashews, contain oil, you’re probably better off munching on them. So far as other supplements to boost your magnesium absorption, just forget it. Keep your consumption of alcohol, caffeine and carbonated drinks to a minimum, eat fresh foods, and especially green leafy things. Don’t go into mad scientist mode trying to make the perfect supplement concoction. Eat foods high in magnesium and enjoy life!

In a sense, this is a new way to supplement the magnesium your body needs. Yet, in another sense, it is a very old way. Epsom salts were discovered when the town of Epsom in the south of England became famous for its bath waters many centuries ago. It wasn’t too long before people learned to boil down the water to extract the “salts” for their own use. The active ingredient in the salts was magnesium sulfate.

Epsom salt baths and poultices have since been used to treat everything from sore feet, muscle pain and skin blemished to asthma. Unlike oral magnesium supplements, epsom salts and transdermal magnesium have a long history of use.

This is what led me to look at transdermal magnesium oil.

First off, though, this magnesium oil is actually magnesium chloride rather than the magnesium sulfate used in epson salts – and is a much more effective delivery of magnesium. Yet, what research there is has shown that transdermal application has real potential. Dr. Norman Shealy, MD, Ph.D. is a neurosurgeon who specializes in pain treatments. His research showed positive results achieved with transdermal magnesium supplements in pain treatment and headaches. In addition, the transdermal application completely avoided the common problem of diarrhea that is encountered when using oral supplements. (Not to mention the real question of the additives that are used with many oral supplements, which may be dangerous themselves.) In his research, the patients used either foot baths or spray-on applications over the whole body.

Positive results reported from transdermal magnesium include reduced anxiety, better sleep, reduced tooth decay, smoother skin, reduced muscle pain and more (most of which are explained elsewhere in this website).

Why magnesium chloride instead of the magnesium sulfate found in epsom salts?

One answer is that magnesium sulfate is rapidly excreted from the body by the kidneys, making many of the benefits of epsom salts short-lived. On the other hand, magnesium chloride, which is found in unrefined sea salt, is much more easily metabolized by the body.

There are many positive reports from doctors and people who use transdermal magnesium, and I am rather swayed by it myself. Still, the skeptic in me wants to see what government agencies say, which tends to take a very restrictive and conservative view toward these things. Unfortunately, all I could come up with was the FDA saying that transdermal application was considered a “new” treatment.

Still, since the very same agency already recognizes the value of magnesium therapy in many areas, the only question is whether transdermal is a viable option in addition to dietary sources of magnesium. Scouring various forums shoes that people are really delighted with the results. Remarkably, I have not seen any negative reports from users at all.

I will report on my own experience, and happy to share with others here. Are you using transdermal magnesium? For what? How is it working?

If you would like to try for yourself, this company (Ancient Minerals) provides a great source of magnesium oil and bath supplements.

Comments are open…

Magnesium deficiency keeing you awake?

Magnesium Deficiency – What are the Signs?

A magnesium deficiency is very hard to detect without a visit to the doctor for an actual test of your blood levels. However, there are some factors in your life that may suggest deficiency in magnesium that are worth looking at first. These factors fall into two categories:

1- Symptoms of magnesium deficiency
2- Things you are doing or drinking that leach magnesium from your body

Let’s look at the symptoms first, varied as they are:

Insomnia-
Tiredness and insomnia (funny how there go hand in hand) are the earliest signs of a deficiency. You are restless at night, and may wake up frequently. During the day, you’re just tired. Any reason for this? It could be stress, yet stress itself is know to use up the body’s magnesium.

Nausea and vomiting, with loss of appetite-
Another early sign.

Later stage signs of numbness, muscle twitching, irregular heartbeat and coronary spasms-
These are scarier. Nothing like laying awake at night with insomnia, and feeling your heart struggle. It certainly was enough for me to start looking at sources of magnesium in food.

Headaches-

These are frequently reported, and I have personally heard from people who have stopped chronic headaches that they have suffered for as long as 2 years by simply upping their consumption of foods high in magnesium. Others have supplemented the foods with magnesium “oil,” a topical application.

There are numerous other signs that cover just about everything you can imagine, including depression (insufficient magnesium lowers the body’s production of the neurochemical serotonin), mood swings, jumpiness and more.

Remember, even before you consult with a doctor, there is no harm in increasing your natural intake of magnesium. It is only with supplements that you need to be careful of dosage.

Now…take the symptoms above and consider what you are doing to your body that might be draining you of magnesium.

Stress, both mental and physical, excess coffee, sugar, salt, alcohol and sweetened sodas all have an effect. So does tobacco and excess sweating. Various medications are also know to deplete the magnesium in your body.

Moreover, there’s the big issue of excess calcium. Yes, it’s possible to take in too much calcium, which ironically has the effect of making your bones weaker. Excess calcium depletes your magnesium. Osteoporosis and fragile bones can actually be caused by calcium rather than prevented.

On the other hand, too much magnesium is simply not possible when you source it naturally from food.

If you can identify with some of the signs above, it’s a very good idea to start increasing your magnesium intake immediately. Follow the links above to see what foods you need, and get ahead of any magnesium deficiency that may be dragging you down in every area of your life and health.

USA                             Canada

Infants up to 3 years old:         40-80 mg                20–50 mg
Children 4 to 6 years old:         120 mg                    65mg
Children 7 to 10 years old:      170 mg                    100–135 mg
Adolescent to adult males:      270–400 mg        130–250 mg
Adolescent to adult females:   280–300 mg        135–210 mg
Pregnant females:                        320 mg                    195–245 mg
Breast-feeding females:             340–355 mg         245–265 mg

This chart is for “normal” people. If your body is expelling more magnesium than it should, you will need higher doses.

But taking supplements, you should consult a doctor. It is possible to get too much magnesium when you are using most supplements. Also, if you are taking any medication at all, you should confirm with your doctor that magnesium supplements with not interfere with them. If you have heart disease or kidney problems, check with your doctor as well about these.

With that in mind, lets look at how to add magnesium to your body.

First off, most magnesium supplements can be enhanced by taking additional vitamins that aid in magnesium absorption. Starting with chelated magnesium (the kind that is best absorbed by the body) you can aid your magnesium supplements by the following:

? Calcium (one or two parts calcium for one part magnesium)
? Vitamin C (helps your body utilize magnesium)
? Take your supplements with food
? Avoid taking vitamin D, which can interfere with magnesium

If you miss a does of magnesium, take it as soon as possible. However, if it is almost time for your next dose, just skip the missed does. In other words, do not double dose.

Next up….which supplements to take?

This is where I get a bot stuck. The fact is, oral supplements do not absorb well. On top of that, they affect the digestive tract and could increase the chance of diarrhea. For some things, oral supplements, but for magnesium I highly doubt their efficacy.

On the other hand, the effectiveness of epsom salt baths are well established. Going on this, I tend to believe that transdermal (absorbed through the skin) supplements may be the way to go. I put a banner on the front page, just above the list, and also provide a link here to what may be the best option so far as this goes – from a distributor called Ancient Minerals.

I am still open to hearing more, and encourage comments from other people who have tried magnesium oils for skin applications. So far, they seem far superior to magnesium supplements.