The Benefits of Magnesium Supplementation

The Benefits of Magnesium Supplementation: there is no one type of magnesium that has been definitively shown to be more effective than others in treating migraines. However, magnesium supplements can be beneficial for some people with migraines, as magnesium plays a role in regulating neurotransmitters and relaxing blood vessels, both of which can contribute to migraines. Some research has suggested that magnesium supplements can help to reduce the frequency and severity of migraines.

Glycinate and Taurate are two forms of magnesium that are well-absorbed by the body and are often used to treat magnesium deficiency, which has been linked to migraines. Magnesium citrate and magnesium lactate are also easily absorbed forms of magnesium.

Magnesium Types

Stearate

• Description: A white, powdery substance made from combining magnesium with stearic acid
• Benefits: Often used as a lubricant in the manufacturing of dietary supplements and pharmaceuticals. Due to its low toxicity and ability to prevent ingredients from sticking to processing equipment.
• Uses: Commonly used in the manufacture of capsules, tablets, and powders, as well as in cosmetics and personal care products.

Oxide

• Description: A white powder that occurs naturally as the mineral periclase
• Benefits: can act as a laxative and antacid.
• Uses: Often used as a dietary supplement, antacid, and a laxative. Also used in construction materials as a fire-resistant ingredient.

Carbonate

• Description: A white powder that occurs naturally as the mineral magnesite.
• Benefits: can help to neutralize excess stomach acid.
• Uses: Used as a dietary supplement, antacid, and in various industrial applications such as a filler for plastics, rubber, and paints, and as a desiccant to keep products dry.

Chloride:

• Description: A colorless, crystalline solid that is highly soluble in water.
• Benefits: can help to improve athletic performance, relieve muscle pain and cramping.
• Uses: Often used as a dietary supplement, and in various industrial applications such as de-icing roads and fireproofing textiles.

Sulfate:

• Description: A naturally occurring mineral that takes the form of white crystals or a powder.
• Benefits: can help to improve skin and hair health and relieve constipation.
• Uses: Often used as a dietary supplement, in bath salts, and as a fertilizer for plants, and in the medical field as a laxative and to treat preeclampsia during pregnancy.

Magnesium glycinate for migraine relief

It is a form of magnesium that is well-absorbed by the body. Often used to treat magnesium deficiency, which has been linked to migraines.

Some of the benefits of magnesium glycinate for migraines may include:

• Regulating neurotransmitters: Magnesium plays a role in regulating neurotransmitters, including serotonin and dopamine, which are involved in the development of migraines.
• Relaxing blood vessels: Magnesium has the ability to relax blood vessels, which can help to reduce the severity of migraines.
• Relieving muscle tension: Magnesium helps to relax muscles, which can relieve tension and help to prevent migraines.

It is important to note that while magnesium supplements, including magnesium glycinate, may help to alleviate migraine symptoms in some individuals. They are not a cure and should not be used in place of established treatments for migraines.

Magnesium taurate for migraine relief

It is a form of magnesium that is combined with the amino acid taurine. This combination is thought to enhance the absorption and bioavailability of magnesium, making it a popular form of magnesium supplement for individuals with magnesium deficiency.

Some of the benefits of magnesium taurate for migraines may include:

• Regulating neurotransmitters: Magnesium plays a role in regulating neurotransmitters, including serotonin and dopamine, which are involved in the development of migraines.
• Relaxing blood vessels: Magnesium has the ability to relax blood vessels, which can help to reduce the severity of migraines.
• Supporting cardiovascular health: Taurine has been shown to support cardiovascular health, and may also play a role in reducing the severity of migraines by reducing oxidative stress and improving blood flow.

It is important to note that the effectiveness of magnesium taurate for migraines has not been extensively studied, and more research is needed to fully understand its benefits.

Food to include in your diet (with a caveat)

There are many foods that are high in magnesium, but you need to be careful and do a cross reference with migraine trigger foods. Include only the foods that you have evaluated you can tolerate.

See the following list with the caveat above:

• Leafy green vegetables: Spinach, kale, and collard greens are all high in magnesium.
• Nuts and seeds: Almonds, pumpkin seeds, and sunflower seeds are all good sources of magnesium.
• Whole grains: Whole grain breads, cereals, and brown rice are good sources of magnesium.
• Legumes: Lentils, chickpeas, and black beans are all high in magnesium.
• Fish: Mackerel, halibut, and salmon are all good sources of magnesium.
• Dark chocolate: consuming small amounts of dark chocolate can be a tasty way to boost your magnesium intake.
• Avocados: they can be used in a variety of dishes, including guacamole, smoothies, and salads.
• Bananas: Bananas are a good source of magnesium, and they are a convenient and portable snack.

Take a look at my post on trigger foods to avoid as part of your Diet. The list is intended to work as full elimination diet and slow reintroduction to evaluate what should be considered a trigger for you.