Migraine, Menopause & Magnesium: What Every Woman Should Know
- Julian Simpson
- Sep 16
- 3 min read
Migraine, Menopause & Magnesium: What Every Woman Should Know
Migraines aren’t “just headaches” — they’re a complex and often debilitating neurological condition. If you’ve ever battled one, you know how much they can interfere with work, family, and everyday life. And here’s the kicker: women are hit harder. In fact, women experience migraines two to three times more often than men.
So why the difference? One big reason comes down to hormones.
The Hormone–Migraine Connection
During the menopausal transition, a woman’s body goes through massive hormonal shifts. And guess what? Almost 40% of women will experience migraine symptoms during their reproductive years. But there’s good news: research shows migraine prevalence actually drops after menopause — from 31.3% in pre-menopausal women down to 15.6% in post-menopausal women.
Still, for many women, those hormone-fueled years can be rough. That’s where magnesium steps into the spotlight.
Magnesium: The Unsung Hero
Magnesium is the second most abundant mineral inside our cells, and it’s involved in hundreds of critical functions in the body — including nerve signaling and muscle relaxation. When it comes to migraines, magnesium seems to play a protective role.
Here’s how:
Magnesium acts as a natural NMDA receptor blocker. In plain English? It helps prevent excess calcium and glutamate from overstimulating brain cells — a process strongly linked to migraine attacks.
People with migraines are often found to have lower magnesium levels in their blood, spinal fluid, and even saliva.
Low magnesium is such a strong risk factor that it’s linked to a 35-fold higher chance of an acute migraine attack.
The Problem: We’re Just Not Getting Enough
Here’s the worrying part: our modern diets have left many of us magnesium-deficient. A century ago, people got around 500 mg of magnesium per day. Now, the average is closer to 175–225 mg/day — less than half of what’s ideal. In fact, about 50% of adults don’t even meet the recommended daily allowance.
And this has consequences: studies show that for every unit increase in magnesium intake (below 325 mg/day), the odds of a migraine decrease by about 36%.
What You Can Do
If migraines are part of your life, especially around hormonal transitions, magnesium could be a game-changer. Here are a few ways to boost your intake:
Food first: Think leafy greens, nuts, seeds, whole grains, and legumes.
Supplements: Some people benefit from magnesium citrate, glycinate, or oxide — but always check with your healthcare provider first.
Lifestyle check: Stress, caffeine, and poor sleep can deplete magnesium levels, so balance matters.
✨ Bottom line: Migraines may be common, but they don’t have to control your life. Paying attention to something as simple (and natural) as magnesium could help reduce their frequency and intensity — especially for women navigating the ups and downs of hormonal changes
Migraine Chiropractor
Q: Can chiropractic care help with migraines?Yes, chiropractic care may reduce migraine frequency and intensity by improving posture, easing muscle tension, and restoring spinal function.
Q: Is migraine treatment different from headache care?Yes, migraines are more complex. We combine spinal care, lifestyle advice, and muscle therapy to support long-term migraine management.
Q: Are chiropractic treatments safe for migraines?Yes, treatments are safe, non-invasive, and tailored to your individual condition.
Q: Do I need medication with chiropractic care?Chiropractic does not replace medication, but it can complement your healthcare plan by reducing migraine triggers.
For more information about how we can help YOU with your headaches and improve your underlying dysfunction so the problem doesn’t come back. Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today!
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Li S, Zhang J. Association Between Magnesium Intake and Migraine Among Pre and Postmenopausal Women: A Cross-Sectional Study. Int J Womens Health. 2025 Aug 29;17:2747-2758. doi: 10.2147/IJWH.S536420. PMID: 40904698; PMCID: PMC12404255.
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