The Role of Magnesium and Vitamin D in Managing Headaches and Migraines
Headaches and migraines are among some of the most common neurological disorders, significantly impacting both adults and children. They can greatly affect work productivity and overall quality of life. Despite their prevalence, the diagnosis of primary headaches and proper management is often delayed. Addressing these delays and understanding the underlying causes can lead to more effective treatments. One promising area of research involves the roles of magnesium and vitamin D in headache and migraine management.
Magnesium: A Vital Mineral for Headache Management
Magnesium is the fourth most abundant mineral in the human body and is involved in over 300 metabolic reactions. It plays a critical role in maintaining normal nerve and muscle function, heart rhythm, blood pressure, immune system function, bone integrity, blood glucose levels, and calcium absorption.
Recommended Daily Allowance (RDA):
Males (14-70+ years): 400-420 mg/day
Females (14-70+ years): 310-320 mg/day (increased to 350-360 mg/day during pregnancy)
Research on Magnesium and Headaches: A substantial amount of research has demonstrated a link between magnesium deficiency and headaches, including tension-type headaches and migraines. Several clinical trials have demonstrated the efficacy of magnesium in relieving headaches, reducing frequency of migraine attacks, and preventing migraines. These studies have led to the recommendation of oral magnesium supplements for headache relief. Insufficient magnesium intake is associated with increased migraine frequency in adults. Magnesium oxide has been found to be as effective as migraine medication (valproate sodium) in preventing migraine attacks, without significant side effects. Additionally, magnesium has been shown to enhance the efficacy of common pain relievers like ibuprofen and acetaminophen in migraine patients. It is important to note that blood serum levels of magnesium do not accurately reflect its concentration within cells, including neurons and muscle cells. Overall, supplementation of magnesium may reduce the frequency of migraine attacks, lower treatment costs, and minimize the side effects of conventional treatments.
Food Sources of Magnesium:
Legumes: peas, soybeans, kidney beans, pinto beans
Nuts: Brazil nuts, almonds, cashews
Seeds: pumpkin and sunflower seeds
Green leafy vegetables: spinach, Swiss chard
Whole grains: brown rice, quinoa
Other: edamame, avocado, banana, egg yolks, milk, yogurt
Fish: salmon, halibut, mackerel
For detailed serving sizes and magnesium content in foods, refer to the Dieticians of Canada’s guide on Food Sources of Magnesium.
Types of Magnesium Supplements:
Further research is needed to conclusively know the differences in treatment efficacy with different magnesium salts. For now, it is helpful to know that:
Magnesium oxide: can act as an osmotic laxative, causing loose stools
Magnesium citrate: commonly used, but also an osmotic laxative
Magnesium bisglycinate: recommended for those who cannot tolerate citrate, does not have a laxative effect
Always consult with a naturopathic or medical doctor to determine the optimal dosage and type of magnesium supplement for your specific needs.
Vitamin D: Essential for Headache Management
Vitamin D is crucial for maintaining bone health and normal calcium metabolism. It is also involved in brain development, neuroprotection, neurotransmission, and immune modulation.
Recommended Daily Allowance (RDA):
Age 1-13 years: 600 IU/day
Age 14-70 years: 600 IU/day
Age 70+ years: 800 IU/day
Research on Vitamin D and Headaches: Emerging research suggests a possible role of vitamin D in headache prophylaxis. Studies have shown that vitamin D deficiency is closely related to the frequency of primary headaches, especially migraines. Vitamin D supplementation may reduce the frequency of headaches and migraines in individuals with deficiency. Vitamin D enhances magnesium absorption in the intestines, modulates neurotransmitters, and has anti-inflammatory effects.
Natural Sources of Vitamin D:
Overall few foods naturally contain Vitamin D. The flesh of fatty fish and fish liver oils are among the best sources. Some foods are fortified with vitamin D to help the population reach adequate intake.
Fatty fish: trout, salmon, tuna, mackerel
Fish liver oils
Small amounts in beef liver, egg yolks, and cheese
Some mushrooms
Fortified foods: milk, margarine, plant-based milk alternatives
Most people obtain some vitamin D through sunlight exposure. Approximately 5-30 minutes of daily sun exposure, especially between 10 a.m. and 4 p.m., can lead to sufficient vitamin D synthesis. However, sun exposure should be balanced with the risk of skin cancer, and supplementation may be necessary, especially in winter months.
For detailed serving sizes and vitamin D content in foods, refer to the table “Vitamin D Content of Selected Foods”
Vitamin D Production: Vitamin D is synthesized in the skin from 7-dehydrocholesterol upon exposure to UVB radiation (from the sun). It is then converted in the liver to 25-hydroxy vitamin D3 and further metabolized in the kidneys to the active form, 1,25-dihydroxy vitamin D3.
Supplementation: Due to limited dietary sources and insufficient sunlight exposure, many people in North America may need vitamin D supplements. Fat-soluble vitamin D should be taken with food containing some fat for better absorption. Consulting with you medical or naturopathic doctor for testing of serum levels may be recommended to ensure optimal vitamin D status.
The Interplay Between Magnesium and Vitamin D
Magnesium and vitamin D are essential for the body's functioning, and their deficiency can contribute to various chronic conditions. Adequate levels of magnesium in the body are necessary for the absorption and metabolism of vitamin D. The body needs magnesium for multiple steps of Vitamin D metabolism. This includes its conversion to the active 1,25-hydroxy vitamin D form. Taking large doses of vitamin D can deplete magnesium, therefore magnesium supplementation should be considered as an important aspect of vitamin D therapy. If increased vitamin D supplementation increases the magnesium demand in the body and that body is already deficient (or borderline deficient) in magnesium then a patient may experience deficiency and potentially magnesium deficiency symptoms, such as worse headaches, once adding in more vitamin D supplement. If someone starts using or increases dosage of vitamin D and has new or worsening symptoms appear (such as headache, muscle cramp, muscle spasm, anxiety, acid reflux, sleep troubles) they may think it was caused by the vitamin D. Though these may be symptoms of insufficient magnesium, as their magnesium levels have been driven too low from increased utilization in vitamin D metabolism and conversion. Therefore, magnesium supplementation should be considered alongside vitamin D therapy.
Wrapping Up with Magnesium and Vitamin D
Headaches are a complex condition with various potential causes. Proper assessment by a healthcare professional is essential. Magnesium and vitamin D deficiencies can contribute to headaches and migraines. Ensuring adequate intake of these nutrients, either through diet or supplementation (or sun exposure for vitamin D), can help manage and prevent headaches or migraines. If you experience headaches or migraines, consult with a naturopathic or medical doctor to explore the potential benefits of magnesium and vitamin D in your treatment plan.
*This is not medical advice and is only intended for educational purposes only. Please always consult your medical doctor, naturopathic doctor, chiropractor, or preferred health care practitioner prior to beginning any treatment*
References:
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· “Canadian Nutrient File 2015” www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php.
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