Magnesium For Migraines: Does It Work?

Migraines impact your health and take a toll on your daily quality of life. Did you know that magnesium can help alleviate these headaches? Numerous studies have shown that magnesium supplementation can reduce the frequency and severity of migraines while improving sleep quality and lowering stress levels.

In this article, we’ll explore how magnesium can help you feel better and how to effectively use magnesium for migraines.

Magnesium For Migraines: Does It Work?

Magnesium is proven to be effective in managing migraines. Most people do not get enough magnesium from their diet, and a deficiency can cause symptoms such as fatigue, weakness, and persistent migraines.

Migraines not only affect your health but also hinder work productivity. If you frequently experience headaches, especially chronic migraines, magnesium could be a safe, easy-to-use, and cost-effective solution [1].

The use of magnesium to alleviate migraine symptoms is becoming increasingly common. The American Headache Society (AHS) and the American Academy of Neurology (AAN) have awarded magnesium a “Level B” rating for its effectiveness in preventing migraines.

Which Magnesium Is Best For Migraines?

There are several types of magnesium, each with different absorption levels and effects on the body, making the right choice crucial:

• Magnesium Glycinate: Ideal for relaxation, cognitive function, and improving sleep quality. It has high absorption and is gentle on the digestive system.
• Magnesium Threonate: Able to cross the blood-brain barrier, it may address neurological issues and reduce migraine symptoms.
• Magnesium Citrate: Affordable and widely available but may cause diarrhea in high doses.
• Magnesium Carbonate: This can cause constipation and is less recommended for migraines.
• Magnesium Oxide: Inexpensive and commonly prescribed, it has moderate absorption and may irritate the digestive system. It can help reduce migraine frequency, especially menstrual-related migraines [2].
• Magnesium Sulfate: Intravenous magnesium sulfate can provide quick relief for migraines. Doses of 1–2 g have shown efficacy in reducing sensitivity to light and sound, particularly in those with aura symptoms (visual or sensory changes before a migraine) [2].

Among these options, magnesium glycinate and magnesium threonate are most recommended for their high absorption and minimal side effects. The typical dosage is 400–800 mg daily, potentially increasing to 1200 mg if needed [3].

How Does Magnesium Help Migraine?

Magnesium And Sleep

Magnesium helps relax the body and nervous system, reducing stress, making it easier to fall asleep and achieve deeper sleep.

A magnesium deficiency may lead to difficulty sleeping, waking up during the night, or feeling tired upon waking. Research suggests magnesium supplementation can improve sleep quality, particularly in older adults.

Magnesium also alleviates restless leg syndrome, a condition that can disrupt sleep. Magnesium supplementation may provide relief if you experience muscle cramps or nighttime spasms.

Among various magnesium types, Magnesium Glycinate stands out for its minimal side effects and better absorption by the body. Dietary supplements commonly include it to improve sleep quality [4].

A study published in the Journal of Research in Medical Sciences—the official journal of Isfahan University of Medical Sciences—revealed that magnesium supplementation significantly improves insomnia in older adults.

This includes increased sleep time, better efficiency, and shorter sleep latency. Additionally, magnesium was shown to reduce cortisol levels while improving biological markers such as renin and melatonin in the blood [5].

Magnesium And Headaches

Magnesium decreases sensitivity to pain, regulates neurotransmitters, and calms the brain's activity—key factors in migraines, especially for those who may have a magnesium deficiency [1].

It also prevents cortical spreading depression (the mechanism responsible for aura), improves platelet function, reduces the release of pain-inducing substances like Substance P and glutamate, and counteracts serotonin-induced brain vasoconstriction. These effects make magnesium effective in managing migraines [2].

For prevention, taking 400 mg of magnesium daily is a simple and effective approach, especially if you experience symptoms such as muscle cramps, cold extremities, or premenstrual syndrome. Chelated magnesium, magnesium oxide, or slow-release magnesium forms are often recommended [1].

For severe migraines, intravenous magnesium can provide fast, occasional pain relief. This method particularly benefits individuals who cannot tolerate oral supplements or need urgent intervention.

With its safety, affordability, and ease of use, magnesium is a practical solution for reducing migraine pain and enhancing quality of life.

How To Use Magnesium For Migraines

Magnesium can be taken in several ways:

• Oral supplements: These are the most common forms. Take once or twice daily as a preventive measure against migraines.
• Intravenous (IV) magnesium: Administered via IV, this is especially effective for individuals experiencing migraines with aura (visual or sensory changes preceding the headache). IV magnesium can reduce both the frequency and severity of migraines.
• Dietary sources: Regularly consuming magnesium-rich foods helps maintain stable levels and reduces the risk of deficiency over time.

Best Time Of Day To Take Magnesium For Headaches

No definitive research indicates the best time to take magnesium for headache relief. You can take magnesium at any time of the day as long as you do so consistently for optimal results.

However, if you experience side effects like diarrhea, nausea, or vomiting, consider taking magnesium with meals. This can help minimize discomfort and enhance absorption.

Who Should Consider Magnesium?

Magnesium is vital for overall health, but not everyone needs supplementation. Below are the groups of people who might benefit from magnesium supplements [6]:

• Individuals with digestive disorders: Those suffering from chronic diarrhea, Crohn’s disease, or celiac disease may have trouble absorbing magnesium from food and could require supplementation.
• People with type 2 diabetes: Magnesium loss through urine is common in people with type 2 diabetes. Supplementing magnesium can help manage this deficiency and support glucose metabolism.
• Heavy alcohol consumers: Long-term alcohol use can lead to magnesium deficiency due to its impact on absorption and excretion.
• Older adults: Magnesium intake from diet tends to be lower in seniors, and their ability to absorb it decreases. As a result, they may be more prone to magnesium deficiency and should consider supplementation.
• Those with low-magnesium diets: If your diet lacks magnesium-rich foods like nuts, leafy greens, whole grains, and dairy products, you might need to consider supplementation.
• People dealing with stress or sleep issues: Magnesium plays a key role in regulating sleep and reducing stress. If you often feel anxious or have trouble sleeping, magnesium may help improve these conditions.
• Individuals experiencing muscle cramps or soreness: Frequent muscle cramps, fatigue, or weakness could be signs of magnesium deficiency, as it helps regulate muscle contraction and relaxation.

Where Do You Get Magnesium?

There are several ways to ensure you’re getting enough magnesium:

From your diet: Incorporate magnesium-rich foods into your meals, such as leafy greens like spinach, pumpkin or chia seeds, almonds, beans, and whole grains like black beans, lentils, and brown rice.

Mineral water can also be a source of magnesium, but its content varies depending on the water source. Adding these foods to your diet can help boost energy levels and reduce fatigue.

Through supplements: If you need higher doses of magnesium, dietary supplements in capsules, powders, or tablets are available. You can choose the format that best suits your needs and lifestyle.

Via injections: Some people use injections to increase magnesium levels quickly. However, this method should only be done under medical supervision to avoid unwanted side effects.

From certain medications: Some laxatives and antacids also contain magnesium, which may contribute to your daily intake.

Conclusion

Magnesium is a valuable tool for anyone struggling with migraines. If you’re magnesium deficient, supplementation can help reduce the frequency and intensity of headaches.

With various magnesium options available, choosing the right type depends on your needs. For the best results, maintain consistent supplementation and consult a doctor before starting magnesium supplements.