From the Guidelines
Magnesium oxide supplements can sometimes cause headaches as a side effect, though this isn't extremely common, and according to the most recent guideline, oral magnesium is suggested for the prevention of migraine, albeit with a weak recommendation 1. When considering magnesium oxide and headaches, it's essential to understand that the poor bioavailability of magnesium oxide (only about 4% is absorbed) can cause rapid changes in magnesium levels in the body or digestive discomfort, potentially leading to headaches. To minimize the risk of headaches when taking magnesium oxide, consider the following:
- Reduce your dosage or switch to a more easily absorbed form like magnesium citrate, glycinate, or malate.
- Start with a lower dose (around 200mg daily) and gradually increase it to minimize side effects.
- Take magnesium with food to reduce potential digestive issues that might contribute to headaches.
- Stay well-hydrated when taking magnesium supplements, as dehydration can worsen headaches. If headaches persist despite these adjustments, consult with a healthcare provider, as they might recommend a different supplement or investigate other potential causes for your headaches. The most recent guideline suggests oral magnesium for migraine prevention, but with a weak recommendation, indicating that while it may be beneficial, the evidence is not strong enough to make a definitive statement 1. In the context of migraine prevention, other options like candesartan, telmisartan, erenumab, fremanezumab, or galcanezumab are recommended with stronger evidence 1. However, when specifically considering magnesium oxide and headaches, the focus should be on minimizing side effects and adjusting the supplement regimen as needed, rather than relying solely on the preventive effects of magnesium for migraine.
From the Research
Magnesium Oxide and Headaches
- Magnesium oxide has been studied as a potential treatment for migraine headaches, with some studies suggesting it may be effective in reducing the frequency and severity of attacks 2, 3, 4, 5, 6
- A randomized, controlled, double-blind, crossover study found that 500 mg of magnesium oxide per day was effective in migraine prophylaxis, similar to valproate sodium, without significant adverse effects 2
- Another study discussed the cellular and molecular effects of magnesium deficiency in the brain and the clinical evidence supporting the use of magnesium for the treatment of headaches and migraines, including the potential advantage of magnesium pidolate 3
- Magnesium deficiency has been linked to migraine pathogenesis, and magnesium has been used in migraine prophylaxis and treatment, with some studies suggesting it may be effective in reducing migraine frequency and severity 4, 5
Mechanisms and Bioavailability
- Magnesium deficiency may occur due to inadequate intake, increased gastrointestinal or renal loss, or other factors, and may contribute to migraine development 3, 5
- Magnesium pidolate may have high bioavailability and good penetration at the intracellular level, making it a potentially effective treatment for magnesium deficiency and migraine 3
- Transdermal magnesium delivery may also be a potential treatment option for migraine, with some studies suggesting it may be effective in reducing migraine frequency and severity 4
Clinical Evidence
- A systematic review of clinical trials found that prophylactic treatment of migraine with high levels of magnesium dictrate (600 mg) seems to be a safe and cost-efficient strategy in clinical use, with Grade C (possibly effective) evidence for prevention of migraine with magnesium 6
- Double-blind, placebo-controlled trials have produced mixed results, but many studies suggest that magnesium deficiency is more prevalent in migraine sufferers than in healthy controls, and that empiric treatment with oral magnesium may be warranted in all migraine sufferers 5