If you’re living with migraines or vestibular migraines, you may be searching for evidence-based, effective strategies to reduce their frequency and severity. One often under appreciated yet highly impactful approach involves optimising magnesium levels, an essential mineral critical for neurological and overall health. migraine hormonal migraine menstrual migraine magnesium glycinate
As a qualified nutritional therapist specialising in migraine management, I frequently recommend magnesium as part of a comprehensive, personalised nutrition plan. Backed by research, magnesium offers significant benefits for those managing migraines and vestibular migraines.
Why Magnesium is Essential for Migraine Management
Magnesium is involved in over 300 biochemical reactions in the body, many of which are directly linked to migraine triggers and symptoms. Research shows that magnesium deficiency is common among those who experience migraines, and addressing this deficiency can lead to measurable improvements.
Key Benefits of Magnesium in Migraine Management:
Neuromuscular Regulation: Magnesium supports healthy nerve function and helps prevent the blood vessel spasms that are often associated with migraines.
Neurological Stability: It calms overactive nerve signalling in the brain, which can reduce the hyper-excitability linked to migraine episodes.
Hormonal Balance: Magnesium plays a role in regulating hormones, making it particularly beneficial for migraines triggered by hormonal fluctuations (e.g., menstrual migraines).
Anti-inflammatory Properties: Magnesium has been shown to reduce inflammation, which is a key driver of many chronic health conditions, including migraines.
Support for Vestibular Function: For individuals with vestibular migraines, magnesium can help stabilise nerve communication, alleviating symptoms like dizziness and vertigo.
Research Supporting Magnesium for Migraines
Numerous studies highlight the importance of magnesium in migraine management:
A study published in The Journal of Headache and Pain found that magnesium supplementation reduced the frequency of migraines by up to 41.6% in participants with known deficiencies.
Research from the American Headache Society demonstrated that magnesium is particularly effective in managing menstrual migraines, with participants experiencing fewer and less severe episodes.
Magnesium supplementation has also been shown to improve symptoms of vestibular migraines, particularly when combined with a tailored dietary and lifestyle plan.
Dietary Sources of Magnesium
Including magnesium-rich foods in your diet is a simple and natural way to support your magnesium levels. Consider incorporating these foods regularly:
Leafy Greens: Spinach, kale, and Swiss chard
Nuts and Seeds: Almonds, cashews, pumpkin seeds, sunflower seeds
Legumes: Lentils, chickpeas, and black beans
Whole Grains: Quinoa, brown rice, oats
Avocados: A versatile and nutrient-dense source of magnesium
Dark Chocolate: Opt for 70% cocoa or higher
While these foods are excellent sources, diet alone may not be enough to restore magnesium levels in individuals with deficiencies or increased needs. This is where supplementation can play a key role.
Should You Consider Magnesium Supplements?
For many individuals, magnesium supplements provide a reliable way to meet daily requirements and address deficiencies. Selecting the right form of magnesium is crucial for effectiveness:
Magnesium Glycinate: Highly absorbable and calming, making it ideal for migraines and stress-related symptoms.
Magnesium Citrate: Supports gut health and is particularly helpful for individuals with constipation.
Magnesium Threonate: Known for its ability to cross the blood-brain barrier, making it beneficial for cognitive and neurological health.
Magnesium Malate: A good option for reducing muscle pain and fatigue often linked to chronic conditions.
Always consult a qualified professional to determine the appropriate form and dosage based on your individual needs.
How I Can Help You Manage Migraines with Magnesium
As a nutritionist specialising in migraine management, I take a personalised approach to uncovering the root causes of your symptoms. Magnesium supplementation, along with tailored dietary and lifestyle adjustments, can significantly improve your quality of life.
Through my 1-2-1 consultations or My Migraine Management Programme, we will:
Identify your unique migraine triggers and contributing factors.
Develop a tailored plan that includes magnesium-rich foods, supplement recommendations, and practical strategies to manage stress, sleep, and lifestyle factors.
Incorporate functional medicine testing where necessary to gain deeper insights into hormone levels, gut health, and genetic factors.
My goal is to empower you with the tools and knowledge needed to take control of your migraines and improve your overall wellbeing.
Book Your Free Discovery Call Today
If migraines or vestibular migraines are impacting your daily life, there are proven strategies that can help. A personalised, evidence-based approach to nutrition and lifestyle, including optimising magnesium intake, could make all the difference.
Take the first step by booking a free discovery call today to explore how I can help you. Together, we can build a tailored plan to reduce the frequency and severity of your migraines. Alternatively, enrol in my Migraine Management Course or Personalised Programme to begin your journey to better health and a migraine-free life.
I am a Nutritional Therapist offering one-to-one, in-person, or online consultations.
My Specialist areas include:
🥦 Menopause & Perimenopause
🍎 Female Hormonal Health
🥑 Migraines & Vestibular Migraines
🫐 Digestive & Gut Health
🍋 Food Sensitivities & Special Diets
🍉 Energy & Vitality (including fibromyalgia & chronic conditions)
Naturopathic Nutrition's holistic approach to health & wellness recognises the interconnection between diet, nutrition, lifestyle & overall wellbeing to support the body's natural healing processes & provide necessary nutrients to help you optimise your health, & feel your best! migraine hormonal migraine menstrual migraine magnesium glycinate
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