Migraines can be debilitating. You can’t focus. Your eyes can’t deal with the light. You feel throbbing pain from the base of your skull. Noise becomes difficult to deal with. Then, you remembered, “I took magnesium. Does it cause headaches?” Could this mineral be the cause of your pain? What is this you hear about magnesium causing headaches?
Magnesium Causing Headaches: True or False
Headaches are caused by several different factors. They can be the result of dehydration, injury, muscle tension, stress, weather, and alcohol consumption, among others. When it comes to magnesium, it does not trigger a headache. Rather, it can prevent migraines.
There is little evidence to suggest that overconsumption of this mineral can cause headaches. Then again, it may have the potential to do so.
It is said that low magnesium levels in the body can cause headaches and migraines. Unfortunately, most people do not get a sufficient amount of this mineral. However, just because it can help prevent a debilitating migraine, it does not mean that you have to take a high amount of magnesium daily.
It is still about knowing the right dose that your body needs. Keep in mind that overconsumption can lead to medical issues.
Why Do You Need Magnesium?
If you are into fitness, you might have heard of this mineral to relieve muscle tension. We also tackle how supportive it is for relaxation and sleep.
However, its benefits do not stop there.
Mg is found in bone, muscles, and non-muscular soft tissue. The remainder is found in skeletal muscle and soft tissue.
The bone provides a buffer when there are changes in magnesium levels in the body. Unfortunately, the concentration of this mineral in the bone decreases with age. Thus, supplementing your body becomes more critical.
Magnesium is necessary for 300 enzymatic reactions to occur. Most of these enzymes are involved in energy production. Because it is required for every biological process, enough concentration of this mineral is vital.
In other words, without enough magnesium in the body, your organs can’t function optimally. Imbalances and deficiencies may cause irreparable damage to your body.
What are the Best Sources of Magnesium?
There are good dietary sources of magnesium. Here are some of them.
Dark, Leafy Greens
Spinach, kale Swiss chard have a high amount of magnesium. A cup of cooked spinach, for instance, has 157 grams of this mineral. In that case, it is about 40% of the daily recommended intake.
Nuts and Seeds
Sunflower seeds, cashews, almonds, and pumpkin seeds are good sources of magnesium. An ounce of almonds can provide you with 80mg of it, which is about 20% of the daily recommended intake.
These would include quinoa, brown rice, and whole wheat among others. For instance, a cup of cooked brown rice provides 84 mg of magnesium. It is about 21% of the daily recommended intake.
A cup of cooked black beans provides 120 mg of magnesium. But black beans are not the only legumes you can eat to boost your magnesium intake. You can have chickpeas, kidney beans, and lentils.
Some types of seafood, such as halibut, salmon, and mackerel, are good sources of magnesium. For instance, one fillet of cooked halibut contains 170 mg of magnesium. It is about 43% of the daily recommended intake.
Good sources of this mineral include milk, yogurt, and cheese. A cup of plain yogurt provides 47 mg of magnesium or about 12% of the daily recommended intake.
The amount of this mineral in foods depends on how they are processed and prepared. Certain medical conditions or medications can also affect the absorption of this mineral and increase the risk of deficiency.
What are the Side Effects of Overconsumption of this Mineral
Magnesium is safe and well-tolerated. However, it is not something that you need to increase. Keep in mind that too much of it can potentially cause dangerous side effects. These would include the following:
- Low blood pressure
- Muscle weakness
Because magnesium can cause life-threatening side effects, finding the right dose is vital. Thankfully, when you find the right one, there are benefits you can enjoy. These would include the following:
- Supports bone health: Magnesium is essential for bone formation and maintenance, and taking a magnesium supplement can help improve bone density and reduce the risk of osteoporosis.
- Reduces muscle cramps and spasms: It helps regulate muscle contractions, and taking a magnesium supplement can help reduce muscle cramps, spasms, and twitches.
- Improves sleep quality: It can help promote relaxation and improve sleep quality, making it an effective natural remedy for insomnia.
- Reduces anxiety and stress: It regulates the body’s stress response and can help reduce anxiety and stress levels.
- Lowers blood pressure: It has been shown to help lower blood pressure in people with hypertension, which can help reduce the risk of heart disease and stroke.
- Regulates blood sugar levels: It plays a role in glucose metabolism, and taking a magnesium supplement can help regulate blood sugar levels in people with diabetes.
- Supports heart health: It is essential for maintaining a healthy heart rhythm and can help reduce the risk of heart disease and stroke.
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It can help you get enough sleep, recharge, and wake up ready to perform your daily tasks.