Calcium and magnesium can help with headaches and migraines

Many people suffer from headaches and migraines. The current study has a simple tip for the disabled: make sure you have enough magnesium and calcium.

Healing water with calcium and magnesium for headaches and migraines
Healing water high in calcium and magnesium can help with headaches and migraines Photo: Heilwasser Information Office

An extensive study based on US data found a clear link: the higher the magnesium and calcium intake, the less severe headaches or migraines occurred. Therefore, scientists always recommend taking enough of these important minerals. This is also possible with natural foods rich in calcium and magnesium (see table).

Mineral and healing waters are a particularly good and non-caloric source. Healing waters are considered rich in calcium from 250 mg of calcium per liter and thus cover a quarter of the daily calcium needs. Medicinal waters with at least 100 mg of magnesium are considered rich in magnesium, which corresponds to about a third of the daily requirement. Many healing waters contain both minerals, sometimes in larger amounts. You can find suitable healing waters in the “Healing waters” section of the website filter out. Healing waters are available at well-stocked grocery and beverage stores. The ingredients in the healing water are also listed on the bottle label.

Low magnesium content in people with migraines

Studies have shown that people with migraines tend to have lower levels of magnesium in their blood than the general population. Magnesium tablets have been shown to be effective in various studies. A new Chinese study, using data from more than 10,000 Americans, found that magnesium from food and drink worked just as well as magnesium tablets.

New finding: Calcium is also important

While the link between magnesium and migraines has been known for some time, a new study has shown that calcium also plays an important role. This is not surprising, because many of the functions of magnesium in our body are associated with the functions of calcium. The study found that not only was the combination of calcium and magnesium effective, but supplementation with each mineral individually reduced the incidence of headaches and migraines.

The study recommends a diet rich in magnesium and calcium

A Chinese analysis of data from the American study NHANES with 10,798 participants showed that people with severe headaches or migraines consumed significantly less magnesium and calcium in their diet than people without severe headaches. The more magnesium and calcium the participants, especially women, consumed, the less severe headaches and migraines occurred. Therefore, scientists always recommend taking care of enough magnesium and calcium in food and beverages.

Good calorie-free resources: mineral and healing waters

To ensure an adequate supply, the German Society for Nutrition recommends 1,000 mg of calcium per day for adults. The daily requirement of magnesium is 300 mg for women and 350 mg for men. Milk and dairy products are good sources of calcium; A lot of magnesium is found mainly in whole grain cereals. Calcium and magnesium are found in legumes, green vegetables, nuts, seeds and herbs. Mineral and medicinal waters rich in calcium and magnesium are also recommended as a particularly effective source of minerals. You can often cover much of your daily calcium and magnesium needs without any calories. Information and suitable healing waters are available at

These foods are rich in …

Magnesium Calcium
rich in magnesium mineral and medicinal waters rich in calcium mineral and medicinal waters
whole grains, Wholemeal bread, wheat germ, bran milk and milk products such as yogurt, cottage cheese, cheese
legumes, Soy, goa beans, mung beans, beans, beans legumes Goa beans, soybeans, sea beans, kidney beans
A little green vegetables: Portulaka, chard, spinach, fennel Green vegetables: Cabbage, arugula, spinach, chard, fennel
Nuts and seeds: Sunflower seeds, sesame, chia, poppy, flaxseed Nuts and seeds: Poppy seeds, sesame, chia, almonds, hazelnut, flaxseed
Some herbs eg chives Many different herbs


Meng SH et al.: Dietary intake of calcium and magnesium in connection with severe headaches or migraines. Front Nutr. March 5, 2021; 8: 653765. doi: 10.3389 / fnut.2021.653765.

Slavin M et al.: Dietary Magnesium and Migraine in Adults: Cross-Sectional Analysis National Health and Nutrition Examination Survey 2001-2004. Headache. February 2021; 61 (2): 276-286. doi: 10.1111 / head.14065.

NHANES study: National Health and Nutrition Examination Survey

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