Natural Food Sources Of Magnesium For Migraines

Magnesium is abundant in nature. It can be found in green vegetables, chlorophyll, cocoa derivatives, nuts, wheat, seafood, and meat.

But, it is very important to understand that only about 40% of dietary magnesium is absorbed.

This means that even if 3.5 oz (grams) of chicken contain about 27mg of magnesium, only 10-11 of those are absorbed.

So when you are using the table bellow to estimate your magnesium consumption, remember that only about 40% of the value can be used by your body. Just multiply the amount you get by adding up the values by 0.4 and compare this result to your Recommended Daily Allowance.

And don’t forget to check out this guide to magnesium and migraines to see an example and learn more about the importance of magnesium for migraines.

Food	Serving Size	Magnesium (mg)
Almonds, dried	2 oz	168
Brazil Nuts, Dried	2 T	128
Cashew Nuts, Dry Roasted	2 oz	148
Coconut, Dried	2 oz	52
Flax Seed	2 T	70
Peanuts,  Dry Roasted	2 oz	98
Peanut Butter, Natural	2 T	51
Pumpkin Seeds, Dried	2 oz	304
Sesame Seeds, Whole, Dried	2 oz	64
Sunflower Seeds, Kernels, Dried	2oz	200
Walnuts, Black, Dried	2 oz	114
Watermelon Seeds, Dried	2 oz	292
Chard, Boiled	1/2 cup	76
Collard Greens, Boiled	1/2 cup	26
Kale, Boiled	1/2 cup	12
Spinach, Boiled	1/2 cup	79
Spinach, Raw	1 cup	44
Turnip Greens, Boiled	1/2 cup	16
Seaweed, Kelp	3.5 oz	121
Seaweed, Spirulina, dried	3.5 oz	195
Barley,  Pearled, Cooked	1/2 cup	17
Barley, Whole Grain, Cooked	1/2 cup	61
Corn, Yellow, Cooked	1/2 cup	26
Quinoa, Cooked	1/2 cup	89
Buckwheat Groats, Cooked	1/2 cup	51
Millet, Whole Grain, Cooked	1/2 cup	53
Oats, Bran	1/2 cup	96
Oats, Whole Grain, Cooked	1/2 cup	56
Oatmeal, Quick, Regular, or Instant Cooked	1/2 cup	56
Rice, Long Grain Brown, Cooked	1/2 cup	42
Rice, Long Grain, White, Cooked	1/2 cup	13
Rice, Wild, Cooked	1/2 cup	27
Rye, Whole Grain	1/2 cup	35
Wheat, Bran	2 T	10
Wheat, Bulgur, Cooked	1/2 cup	29
Wheat, Couscous, Cooked	1/2 cup	15
Wheat Germ, Raw	1/4 cup	69
Wheat Germ, Toasted	1/4 cup	91
Adzuki Beans, Boiled	1/2 cup	60
Black Beans, Boiled	1/2 cup	61
Cowpeas (Black-eye). Boiled	1/2 cup	43
Great Northern Beans, Boiled	1/2 cup	44
Green Snap/String Beans, Boiled	1/2 cup	16
Green Peas-Boiled	1/2 cup	16
Hummus	1/2 cup	36
Kidney Beans, Red, Boiled	1/2 cup	40
Lentils, Boiled	1/2 cup	36
Lima Beans, Boiled	1/2 cup	41
Navy Beans, Boiled	1/2 cup	54
Pinto Beans, Boiled	1/2 cup	48
Soybeans, Boiled	1/2 cup	74
Tofu, Raw	1/2 cup	127
Tempeh, Cooked	1/2 cup	58
Blackstrap Molasses	2 T	86
Chocolate, Unsweetened	1 oz	88
Acorn Squash, Baked	1/2 cup cubes	43
Apple, Raw w Skin	1 medium	6
Avocado, California	1 medium	70
Avocado, Florida	1 medium	104
Banana	1 medium	33
Beets, Boiled	1/2 cup	31
Blueberry	1.2 cup	4
Broccoli, Boiled	1/2 cup	19
Cantaloupe	1/2 cup pieces	9
Carrots, Raw	1 Medium	11
Cauliflower, Boiled	1/2 cup	17
Cucumber, Raw	1/2 cup sliced	6
Dates, Dried	5 dates	15
Grapes	1/2 cup variety kinds	3
Kiwi	1 medium	23
Mango	1 medium	18
Mushrooms, Boiled	1/2 cup, pieces	10
Okra, Boiled	1/2 cup, sliced	46
Onions, Boiled	1/2 cup	11
Orange	1 medium navel	15
Peppers, Sweet, Raw	1 cup, chopped	10
Potato, White, Baked w Skin	1 potato	55
Potato, White, Baked w/o Skin	1 potato	39
Potato, White, Boiled w/o Skin	1 potato	26
Potato, Sweet, Boiled w/o Skin	1/2 cup mashed	16
Strawberry	1/2 cup	8
Tomato, Raw, Ripe	1 tomato	13
Tomato, Boiled	1/2 cup	16
Watermelon	1/2 cup	8
Zucchini, Boiled	1/2 cup sliced	19
Beef, Brisket, Braised	3.5 oz	24
Beef, Ground, Lean, Broiled well done	3.5 oz	24
Beef, Tenderloin, Lean, Roasted	3.5 oz	30
Chicken, Dark Meat, w/o Skin, Roasted	3.5 oz	23
Chicken, Light Meat, w/o skin	3.5 oz	27
Seafood, Halibut, Baked/Broiled	3 oz	78
Seafood, Salmon, Sockeye, Baked/Broiled	3 oz	20
Seafood, Shrimp, Boiled	3 oz	29
Seafood, Tuna, Skipjack, Baked/Broiled	3 oz	37
Ham, Roasted	3.5 oz	17
Turkey Breast, Smoked	3.5 oz	22
Milk, Cow, 2%	8 oz	33
Milk, Nonfat	8 ox	28
Milk, Goat	8 oz	34
Milk, Soy	8 oz	45

Magnesium for migraines side effects – should you be worried?

If you are going to browse the web for magnesium side effects long enough I am sure you are going to find one website that is going to scare you, or at least make you think twice before taking magnesium for migraines.

But the truth is, some of these terrible effects listed there are either extremely rare, or they can only be achieved with such a huge dose that you would have to be crazy to do that to yourself.

The only common effect of magnesium supplementation is diarrhea or stomach upset.

But generally speaking, magnesium side effects are really not that common because the body removes excess amounts.

Even the most cautious doctors, that make general recommendations so that not even the sensitive people get side effect, advice the following requirements:

• Children
o 1 - 3 years old: 80 milligrams
o 4 - 8 years old: 130 milligrams
o 9 - 13 years old: 240 milligrams
o 14 - 18 years old (boys): 410 milligrams
o 14 - 18 years old (girls): 360 milligrams

• Adult females: 310 - 320 milligrams
• Pregnancy: 350 - 400 milligrams
• Breastfeeding women: 310 - 360 milligrams
• Adult males: 400 - 420 milligrams


But these values don’t have migraine sufferers in mind.

Recent studies show that as much as 3 times this amount may be needed by the general population and especially by those predisposed to disease states (e.g. migraine sufferers).

In any case the benefits of magnesium for migraines are so huge you can risk having a little diarrhea (even if it is unlikely to happen).

My only two words of warning are:
1. The injectable magnesium products are the ones you should pay attention to, as it might be a little easier to go overboard.
2. Kidneys that don’t work well have trouble clearing magnesium from the body. So go easy on the recommendations above, and monitor your intake carefully if you kidney problems.

So make sure you absorb enough magnesium and don’t stress too much about side effects. Magnesium for migraines is a completely natural and extremely powerful solution – as long as you do it right.

Read the definite guide to magnesium and migraines to have a better understanding of things, get enough magnesium in your body, and stop your migraines once and for all.


Live Healthy !