Some experts find that migraine sufferers are magnesium deficient, and supplementing with 400 milligrams daily of magnesium oxide or chelated magnesium diminishes the frequency of the occurrence of migraine as well as reduce severity of migraine pain. (Nuts are a super source of magnesium. But if nuts trigger your migraine, find other sources of magnesium.) Magnesium may help to ease tension headaches (TH), muscle cramps, muscle strains, and muscle tension.
Those with magnesium deficiency may experience excessive muscle tension, which may trigger muscle spasms, restlessness, tics, and twitches. In those with fibromyalgia, magnesium appears to inhibit nerve receptors linked to the trigger point pain and regulate the release of neurohormones. In fact, in a study published in Alternative Medicine Alert, researchers found that an oral dose of 500 milligrams a day of magnesium significantly increases muscle magnesium level and influences fibromyalgia symptoms. (Side effects of magnesium supplements may include gastrointestinal symptoms and diarrhea.)
In a study published in Cochrane Database of Systematic Reviews, researchers found that magnesium supplementation can help to alleviate painful menstrual cramps. Other studies suggest magnesium may help with symptoms of PMS and fibrocystic breast changes. The Recommended Daily Intake (RDI) is 400 milligrams. Dietary magnesium does not present a health risk, but there are risks with taking too much of magnesium supplementation.