THE SCIENCE: The link between pain and magnesium intake

Women are especially susceptible to magnesium shortfalls, says Carolyn Dean, M.D., N.D., author of Magnesium: The Missing Link to Total Health. She explains that the stress of juggling caregiving, work, running a household and trying to find time for yourself can zap levels of the mineral. What’s more, medications like antibiotics and those used to control acid reflux and blood pressure can trigger a deficiency, says Dr. Dean.

People with low magnesium are 35 times more likely to suffer migraines, per a study in the journal International Clinical Psychopharmacology. Dr. Dean explains, “Depleted magnesium levels can affect calcium and potassium levels, leading to muscle spasms, muscle aches and migraine.”

It’s easy to restore levels by adding magnesium-rich foods like pumpkin and chia seeds, almonds, cashews and spinach to your daily diet, says Dr. Dean, adding that cooking and processing strips magnesium from foods.

Supplements can also help. Dr. Dean advises taking 600 grams a day of magnesium glycinate, a form of the mineral that’s easy to absorb and doesn’t have the laxative effects linked to other forms of magnesium supplements, making it an ideal choice if you have a sensitive digestive system. —Gina Roberts-Grey