Calcium and magnesium can help with headaches and migraines

Healing water with a lot of calcium and magnesium can help with headaches and migraines | Photo: Heilwasser information office

Headaches and migraines affect many people. A current study has a simple tip for those affected: Make sure you’re getting enough magnesium and calcium. The large study based on American data found a clear connection: the higher the intake of magnesium and calcium, the less severe headaches or migraines occur. Scientists therefore recommend always getting enough of these minerals, which are still important. This is also possible with natural foods rich in calcium and magnesium (see table).

A particularly good and calorie-free source are mineral and healing waters. Medicinal waters are considered rich in calcium starting from 250 mg of calcium per liter and therefore already cover a quarter of the daily calcium requirement. Medicinal waters with at least 100 mg of magnesium are considered rich in magnesium, which corresponds to about one third of the daily requirement. Many healing waters contain both minerals, sometimes in larger quantities. Suitable healing waters can be found in the “Healing waters” section of the website filter. Medicinal waters are available in well-stocked food and drink stores. The ingredients contained in the medicinal 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 blood magnesium levels than the general population. Magnesium tablets have been shown to be effective in various studies. The new Chinese study, using data from more than 10,000 Americans, found that magnesium from food and drink works just as well as magnesium tablets.

New insight: football is also important

Although the link between magnesium and migraines has long been known, the new study has shown that calcium also plays an important role. This is not surprising because many of the functions of magnesium in our bodies are linked to those of calcium. The study found that not only was the combination of calcium and magnesium effective, but supplementing with each mineral individually reduced the incidence of headaches and migraines.

The study recommends a diet rich in magnesium and calcium

Chinese analysis of data from the American NHANES study with 10,798 participants showed that those with severe headaches or migraines consumed significantly less magnesium and calcium in their diets than those without severe headaches. The more magnesium and calcium the study participants, particularly women, consumed, the less severe headaches and migraines occurred. Researchers therefore recommend always making sure there is sufficient magnesium and calcium in food and drinks.

Good zero-calorie sources: mineral and medicinal waters

To be adequately supplied, the German Nutrition Society recommends 1,000 mg of calcium per day for adults. The daily magnesium requirement is 300 mg for women and 350 mg for men. Good sources of calcium are milk and dairy products; Whole grains in particular contain a lot of magnesium. Both calcium and magnesium are found in legumes, vegetables, nuts, seeds and herbs. Mineral and healing waters rich in calcium and magnesium are also recommended as a particularly effective source of minerals. You can often cover a large part of your daily calcium and magnesium requirement and are calorie-free. Information and suitable healing waters are available at

These foods are rich in …

Magnesium Soccer
rich in magnesium mineral and medicinal waters rich in calcium mineral and medicinal waters
Whole grains, Wholemeal bread, wheat germ, bran milk and derivatives such as yogurt, quark, cheese
legumes, Soybeans, goa seeds, green beans, red beans, red beans legumes Goa beans, soybeans, blue beans, red beans
Some green vegetables: Portulaca, chard, spinach, fennel Green vegetables: Cabbage, rocket, spinach, chard, fennel
Nuts and seeds: Sunflower seeds, sesame, chia, poppy seeds, flax seeds Nuts and seeds: Poppy, sesame, chia, almond, hazelnut, linseed
Some Herbs for example chives Many different Herbs


Meng SH et al.: Dietary intake of calcium and magnesium in relation to severe headaches or migraines. Front Nut Mar 5, 2021; 8: 653765. doi: 10.3389 / fnut.2021.653765.

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

NHANES study: National Survey on Health and Nutritional Examination

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