Against migraine, stress, and hair loss. From magnesium to rediscovered well-being

Introductory Note

This article was previously published and has been updated according to scientific and dissemination criteria. The information reported here is for informational purposes only and does not replace the advice of a doctor or healthcare professional. For therapeutic choices or in the presence of medical conditions, consult your doctor.

IN BRIEF

• Magnesium is an essential mineral involved in many cellular and physiological reactions; adequate dietary intake is important for muscles, the nervous system, energy metabolism, and bones.
• Some evidence suggests that magnesium supplementation may reduce the frequency of migraine attacks and improve depressive symptoms, but results vary by dose, chemical form, and studied population.
• Bioavailability differs among salts: organic forms such as citrate or bisglycinate generally show greater absorption than oxide; the choice of form influences the biological effect. [3][4]
• Athletes, people with chronic diarrhea, chronic diuretic use, or conditions that reduce absorption may need to pay attention to magnesium; loss through sweat is measurable but variable. [8]
• Nutritional recommendations (Adequate Intakes) for adults in Europe are indicated by EFSA: 350 mg/day for men and 300 mg/day for women; requirements may vary. [1]

Abstract: what does science say?

Magnesium is an essential micronutrient, a cofactor in numerous enzymatic reactions with roles in energy metabolism, neuromuscular function, blood pressure regulation, and bone homeostasis. Observational studies associate low magnesium intake or serum levels with an increased risk of certain disorders — including migraine, hypertension, and mood disorders — but not all relationships are causal. Clinical trials and meta-analyses provide favorable signals for the use of magnesium in specific conditions (migraine prevention, improvement of some depressive states, slight reduction in blood pressure), while the evidence is more uncertain for nocturnal cramps or hair loss. The effects depend on the dose, duration, chemical form of the supplement, and the subject's baseline status; the decision to intervene must consider risk, potential benefits, and renal safety.

Why magnesium is important

Magnesium is involved in fundamental processes: it participates in ATP production (cellular energy), protein synthesis, regulation of nerve impulses, and muscle contraction. It also plays a role in vascular tone, blood pressure control, and the modulation of inflammation and oxidative stress; in cardiology, it is recognized as a functional element for electrical stability and myocardial function. These functions explain why inadequate intake can result in generic symptoms such as fatigue, muscle weakness, cramps, and sometimes palpitations in cases of more marked deficiency. [2]

Magnesium and disorders: evidence for specific conditions

Migraine

Several clinical studies and systematic reviews have examined the effect of magnesium on migraine prevention. A recent meta-analysis that evaluated various supplements in attack prevention reported a reduction in the frequency of episodes associated with magnesium supplementation in some trials; the effect appears to be dose-dependent and more evident in selected subgroups (e.g., menstruation-related migraine). However, the results are not uniform for all administration methods (oral vs. intravenous), and studies show heterogeneity in dose, duration, and chemical form used. For this reason, the recommendation is to consider magnesium as a supportive option in selected contexts, always evaluating the overall clinical picture. [5]

Mood and depression

Recent literature includes randomized clinical trials and analyses suggesting a favorable effect of magnesium on depressive symptoms in adults with mild-to-moderate depressive disorder. A meta-analysis of clinical trials found an overall improvement in depressive scores in subjects treated with magnesium compared to placebo; however, studies differ in duration, population, and form of magnesium, and the effect size varies. This evidence is promising but does not allow magnesium to be considered a first-line treatment; it is plausible, however, that magnesium contributes as a supportive element in integrated strategies. [6]

Muscle cramps

The use of magnesium for nocturnal or exercise-induced cramps has been extensively studied: systematic reviews and the Cochrane Review do not confirm a consistent benefit in older adults and show conflicting results in pregnant women. In summary, for the general population, the data do not support robust and reproducible efficacy, while for some subgroups (e.g., some pregnant women), positive results have been reported but with methodological limitations. In practice, the routine use of magnesium for cramps is not uniformly recommended. [9]

Hair and scalp

In the available material, there is no solid clinical evidence directly linking magnesium to a clinical improvement in hair loss or rapid hair growth. Some biological mechanisms (coefficient in enzymatic function, anti-inflammatory role, and influence on calcium and vitamin D metabolism) are plausible as indirect factors, but at present, direct clinical evidence is scarce or absent. Therefore, claims about rapid and marked effects on hair loss should be viewed with caution and as hypotheses to be investigated with targeted studies. [11]

Forms, bioavailability, and supplement choice

The bioavailability of oral magnesium depends on the chemical form (organic vs. inorganic salts), dose, and formulation. Controlled studies indicate that organic salts such as citrate or amino acid complexes (e.g., bisglycinate) generally show greater absorption than magnesium oxide, which is less soluble. Recent reviews confirm this difference in bioavailability and show that the absorption percentage is also dose-dependent: very high doses can reduce the absorbed percentage due to saturation. The choice of product therefore depends on the objective (long-term supplementation vs. rapid effect), gastrointestinal tolerability, and the presence of clinical conditions that modify absorption. [3][4]

Athletes, sweating, and at-risk groups

Intense physical activity and sweating can lead to electrolyte losses, including magnesium; the amount lost varies greatly among individuals and environmental conditions. Measurements using whole-body sweat collection techniques show measurable magnesium concentrations in sweat and differences between collection sites, making precise estimation of total loss complex. Endurance athletes or people working in hot environments may have increased needs and benefit from targeted nutritional assessment. In these contexts, supplementation may be considered when dietary intake is insufficient or when symptoms compatible with deficiency are present. [8]

Safety, doses, and interactions

The European Food Safety Authority (EFSA) has defined Adequate Intakes for magnesium: 350 mg/day for adult men and 300 mg/day for adult women, values that serve as a reference for a varied and balanced diet. [1] Regarding supplementation, moderate doses (in the order of several hundred mg of elemental magnesium per day) are generally well tolerated in people with normal kidney function; more common adverse effects are gastrointestinal (diarrhea, abdominal cramps), more likely with less absorbable salts. The risk of hypermagnesemia exists especially in the presence of renal insufficiency or drug interactions that reduce its excretion; for this reason, clinical evaluation before prolonged supplementation initiatives is prudent. Some evidence suggests blood pressure and cardiovascular benefits at doses around 300–400 mg/day in selected populations. [6][7]

What it means in practice

For the reader: prioritize diet. Green leafy vegetables, whole grains, nuts, legumes, dark chocolate, and some mineral waters contribute to daily intake. If insufficient intake is suspected (monotonous diet, high alcohol consumption, chronic diuretic use, gastrointestinal disorders, intense sweating), a nutritional and clinical evaluation is advisable. In the presence of recurrent migraine or depressive symptoms, clinical research suggests that magnesium may be considered as support in selected contexts, but it does not replace validated therapies and must be evaluated with a professional. For those choosing supplementation, prefer forms with better bioavailability when the goal is to correct a deficiency (e.g., citrate, bisglycinate) and follow dosages and duration agreed upon with the doctor. People with kidney failure or taking medications that affect renal elimination should avoid self-administration without clinical supervision. [3][4][7]

Key points to remember

• Magnesium: essential mineral, involved in energy, neuromuscular processes, and vascular regulation.
• For migraine and depression, some clinical evidence suggests a benefit, but the effect depends on dose, form, and context. [5][6]
• Bioavailability varies among salts: citrate and amino acid complexes are generally better absorbed than oxide. [3][4]
• Athletes and those who sweat a lot may have greater losses; evaluate dietary intake and, if necessary, plan supplementation. [8]
• In case of kidney disease or concomitant therapies, always seek medical advice before supplementing. [7]

Limitations of the evidence

Many observed associations between magnesium intake or levels and health outcomes come from observational studies: they document correlations but do not prove causality, because they do not exclude confounding factors or behavioral differences related to diet. Randomized controlled trials provide more robust evidence, but often show heterogeneity in population, dose, duration, and form of magnesium: this complicates syntheses and limits clear conclusions. Some areas (e.g., nocturnal cramps, hair loss) present studies of variable quality or inconclusive results; well-designed and standardized trials are needed to clarify the effect and optimal dosage. Finally, reliable and practical biomarkers of magnesium status are a hurdle: serum magnesium does not always accurately reflect intracellular status. [9]

Editorial conclusion

Magnesium is an important nutrient with broad biological roles and plausible connections to various aspects of health. Modern clinical research presents encouraging signals for some uses (migraine prevention in selected contexts, support in some cases of depression, modest influence on blood pressure), but does not justify universalistic claims or therapeutic promises. Personalized evaluation — preferably within a strategy that prioritizes diet and assesses clinical risks and benefits — remains the correct approach. Further high-quality randomized studies are needed to define the doses, forms, and populations that benefit most.

Editorial note

This article is an updated version of previously published content. The update was carried out following criteria of scientific rigor and communicative clarity, with attention to source transparency. The information provided is general and informative: it does not replace a personalized clinical evaluation. For health issues, always consult a qualified healthcare professional.

SCIENTIFIC RESEARCH

1. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for magnesium. EFSA Journal. 2015. https://doi.org/10.2903/j.efsa.2015.4186
2. Grigorios D. et al. Magnesium for the prevention and treatment of cardiovascular disease. Open Heart. 2018. https://doi.org/10.1136/openhrt-2018-000775
3. Roehlen N. et al. Higher bioavailability of magnesium citrate compared with magnesium oxide: randomized cross-over study. BMC Nutrition. 2016. https://doi.org/10.1186/s40795-016-0121-3
4. Pardo MR, Garicano Vilar E, San Mauro Martín I, Camina Martín MA. Bioavailability of magnesium food supplements: a systematic review. Nutrition. 2021;89:111294. https://doi.org/10.1016/j.nut.2021.111294
5. Mahtab Karami Talandashti M, Shahinfar H, Delgarm P, Jazayeri S. Effects of selected dietary supplements on migraine prophylaxis: systematic review and dose-response meta-analysis. Neurol Sci. 2024. https://doi.org/10.1007/s10072-024-07794-0
6. Moabedi M, Aliakbari M, Erfanian S, Milajerdi A. Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis of randomized clinical trials. Front Psychiatry. 2023. https://doi.org/10.3389/fpsyt.2023.1333261
7. Zhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016. https://doi.org/10.1161/HYPERTENSIONAHA.116.07664
8. Baker LB, Stofan JR, Lukaski HC, Horswill CA. Exercise-induced trace mineral element concentration in regional versus whole-body wash-down sweat. Int J Sport Nutr Exerc Metab. 2011;21(3):233-239. https://doi.org/10.1123/ijsnem.21.3.233
9. ElFezoui R, et al. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2012;CD009402. https://doi.org/10.1002/14651858.CD009402.pub2
10. Hoorn EJ, et al. Impact of magnesium on bone health in older adults: a systematic review and meta-analysis. Bone. 2021; (article). https://doi.org/10.1016/j.bone.2021.116233
11. Zittermann A. Magnesium deficit - overlooked cause of low vitamin D status? BMC Med. 2013;11:229. https://doi.org/10.1186/1741-7015-11-229