If you experience migraines, there’s a good chance your magnesium levels are lower than they should be. Research consistently shows that people who suffer from migraines have lower levels of magnesium in their blood, saliva, and brain tissue — even between attacks.
That link has driven a growing body of research into whether supplementing with magnesium can reduce how often migraines occur and how severe they are. Here’s what the evidence currently says.
Does Magnesium Help with Migraines?
The short answer: research suggests it can. Magnesium is one of the most studied supplements for migraine prevention, and the evidence is strong enough that both the American Headache Society and the European Headache Federation classify it as a probably effective preventive treatment.
A 2024 study published in PubMed Central found that higher magnesium intake was associated with 28% lower odds of migraine in pre-menopausal women (odds ratio: 0.72, 95% CI: 0.57–0.91). A separate 2024 review found supplementation was associated with reduced migraine frequency (OR: 0.20) and intensity (OR: 0.27) compared to placebo.
These aren’t dramatic figures, but they’re consistent across multiple studies — which matters more than any single trial.
How Does Magnesium Help?
Magnesium plays several roles in the brain chemistry involved in migraines. It helps regulate neurotransmitters including serotonin, and may block pain-signalling compounds like glutamate and Substance P. It also acts as a natural calcium channel blocker, relaxing blood vessels and reducing the vasoconstriction cycles that can trigger attacks.
One mechanism is particularly relevant for migraines with aura: magnesium may inhibit cortical spreading depression — the wave of electrical activity across the brain that causes the visual disturbances many people experience before a migraine begins.
Who Benefits Most?
The evidence is strongest for certain groups:
- Pre-menopausal women — hormonal fluctuations affect magnesium absorption and excretion, which may partly explain why women are around three times more likely to experience migraines than men
- People with menstrual migraines — magnesium glycinate has shown particular promise here, helping to stabilise neurotransmitters and blood vessels around the menstrual cycle
- Those with aura — the cortical spreading depression mechanism makes magnesium especially relevant if your migraines begin with visual or sensory symptoms
- People with low dietary magnesium — common in diets high in processed food and low in leafy greens, nuts, and wholegrains
Which Type of Magnesium Is Best for Migraines?
Not all magnesium supplements are the same. The form determines how well your body actually absorbs it — and whether it’s likely to cause digestive side effects.
| Form | Absorption | Notes for Migraines |
|---|---|---|
| Magnesium Glycinate | High | Best tolerated; no laxative effect; supported in migraine prevention trials; recommended for long-term use |
| Magnesium Citrate | Good | Widely studied; some evidence for migraines; can cause loose stools at higher doses |
| Magnesium Threonate | Good (brain-targeted) | May cross the blood-brain barrier more effectively; limited migraine-specific data but promising for neurological applications |
| Magnesium Oxide | Low | Cheapest and most common in low-cost supplements; poorly absorbed; not recommended for migraine prevention |
For most people, magnesium glycinate is the best option for migraine prevention. It’s highly bioavailable, gentle on the gut, and the form most commonly used in clinical trials showing a benefit. If your migraines are linked to your menstrual cycle, glycinate is specifically highlighted in research on hormonal migraines.
Our Magnesium Glycinate is chelated bisglycinate — a highly absorbable form with no artificial fillers, and vegan-certified.
How Much Magnesium Should You Take for Migraines?
Guidelines from headache organisations, including the American Headache Society, recommend 400–600mg of elemental magnesium per day for migraine prevention.
That figure assumes you’re using a well-absorbed form. With poorly absorbed forms like magnesium oxide, a large proportion passes through without entering the bloodstream — so 400mg on the label won’t deliver 400mg of benefit. This is another reason form matters, not just dose.
This is above the standard UK daily reference intake (270–300mg for women, 300–350mg for men), so dietary sources alone are rarely enough to reach therapeutic levels. Supplementation is usually necessary.
Start at the lower end and assess tolerance over several weeks. Most trials showing a benefit ran for at least three months, so short-term use is unlikely to give you a clear picture.
Can Magnesium Cause Migraines?
Magnesium itself doesn’t cause migraines. Some people report headaches when first starting supplementation, which typically settles as the body adjusts. Stopping supplementation abruptly after regular use may temporarily increase symptom frequency in some individuals.
If you currently take prescription migraine medication, speak to your GP before adding magnesium, as interactions are possible with certain drugs.
Frequently Asked Questions
Does magnesium help migraines?
Research suggests it can. Multiple clinical trials and meta-analyses show magnesium supplementation may reduce migraine frequency and severity, particularly in women and those with aura. It’s classified as a probably effective preventive treatment by major headache organisations, though individual responses vary.
Which magnesium is best for migraines?
Magnesium glycinate is generally considered the best option for migraine prevention. It has high bioavailability, is well tolerated without laxative effects, and is the form most commonly used in clinical trials showing benefit. Magnesium citrate is also studied; magnesium oxide is poorly absorbed and not recommended.
How much magnesium should I take for migraines?
Most guidelines recommend 400–600mg of elemental magnesium per day for migraine prevention — above standard dietary intake, so supplementation is usually required. The form matters too: poorly absorbed forms like oxide won’t deliver the same benefit at the same label dose. Speak to your GP before starting, particularly if you take other medications.
How long does magnesium take to work for migraines?
Most clinical trials ran for at least three months. That’s a realistic timeframe to assess whether magnesium is making a difference for you. Changes in frequency within the first few weeks are unlikely to be meaningful.
Is magnesium good for migraines with aura?
Yes — and research suggests it may be particularly effective for aura. Magnesium may inhibit cortical spreading depression, the brain signalling pattern responsible for aura symptoms. Several studies and headache society guidelines specifically note stronger evidence for this group.
Can I get enough magnesium for migraines from food alone?
Not at therapeutic doses. Leafy greens, nuts, seeds, and wholegrains are useful dietary sources, but reaching 400–600mg per day through food is difficult. Supplementation is the practical route for most people using magnesium specifically for migraine prevention.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. If you suffer from migraines, speak to your GP or a qualified healthcare practitioner before making changes to your treatment plan.
References
- Association Between Magnesium Intake and Migraine Among Pre-Menopausal Women — PMC, 2024
- The Role of Magnesium in Depression, Migraine, and Alzheimer’s Disease — PMC, 2024
- Magnesium and Migraine — American Migraine Foundation
- Dietary Intake of Calcium and Magnesium in Relation to Severe Headache or Migraine — Frontiers in Nutrition
- Magnesium as an Important Factor in the Pathogenesis and Treatment of Migraine — PMC
