Magnesium and Pain

Why Magnesium Matters

Magnesium is an essential mineral involved in hundreds of bodily processes, including nerve transmission, muscle contraction, and pain modulation. Many people don't get enough magnesium, and deficiency may contribute to certain pain conditions. Supplementation shows promise for some types of chronic pain.¹

Magnesium's Role in Pain²

Blocks NMDA receptors (pain receptors)
Reduces nerve excitability
Relaxes muscles
Anti-inflammatory effects
Involved in serotonin function
Modulates pain sensitization

Conditions Where Magnesium May Help

Migraine Prevention

Best evidence for magnesium and pain
Recommended in guidelines
May reduce frequency and severity
Often deficient in migraine patients

Muscle Cramps

Traditional use
Mixed research evidence
May help if deficient

Fibromyalgia

Often low levels found
Some studies show benefit
Part of some treatment protocols

Signs of Deficiency³

Muscle cramps and twitches
Fatigue
Weakness
Numbness and tingling
Mood changes
Irregular heartbeat
Blood tests often miss it

Food Sources

Dark leafy greens
Nuts (almonds, cashews)
Seeds (pumpkin, chia)
Legumes
Whole grains
Dark chocolate
Avocado
Fatty fish

Supplement Forms

Magnesium citrate (well absorbed)
Magnesium glycinate (gentle on stomach)
Magnesium oxide (more likely to cause GI upset)
Magnesium threonate (may cross blood-brain barrier)
Epsom salt baths (topical)

Dosing

RDA: 310-420 mg/day (adults)
Migraine prevention: often 400-600 mg
Start lower to assess tolerance
Divide doses through day
Take with food

Side Effects

Loose stools/diarrhea (most common)
Nausea
Abdominal cramping
Lower dose if GI issues

Cautions

Kidney disease (impairs excretion)
Can interact with some medications
Don't take with certain antibiotics
Very high doses dangerous
Discuss with healthcare provider

References

Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. J Neural Transm. 2012;119(5):575-579.
Pickering G, Morel V, Simen E, et al. Oral magnesium treatment in patients with neuropathic pain: a randomized clinical trial. Magnes Res. 2011;24(2):28-35.
DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668.