How to take magnesium for migraines? A comprehensive guide

October 10, 2025 •

3 min read

Research indicates that people with migraines often have lower levels of magnesium than those without them. For those exploring alternative therapies, understanding how to take magnesium for migraines is a critical first step toward potentially reducing the frequency and severity of attacks.

Quick Summary

Many individuals experiencing migraines have low magnesium levels. Using daily oral magnesium supplements, particularly highly bioavailable forms like glycinate or oxide, may help prevent migraines and lessen their intensity. Intravenous magnesium may be used to treat acute attacks under medical supervision.

Key Points

Discuss with a Professional: Before starting magnesium supplementation, consult with a healthcare provider to determine if it is appropriate for you and to discuss potential intake levels.
Choose the Right Form: Chelated forms like magnesium glycinate offer high absorption and are gentle on the stomach, while magnesium oxide is a cost-effective alternative for prevention.
Take Consistently: For preventive benefits, consistent daily intake is often considered important. It can take some time to notice a significant effect on migraine frequency.
Oral vs. IV: Oral magnesium is typically for prevention. Intravenous (IV) magnesium is used under medical supervision for treating severe, acute migraine attacks and is sometimes considered for those with aura.
Consider Food and Timing: Taking supplements with food may improve absorption and reduce digestive upset. Taking it at bedtime may aid relaxation, while morning intake may provide daytime support.
Consult Your Doctor: Always discuss magnesium supplementation with a healthcare provider, especially if you have kidney disease or take other medications that could interact.

Why Magnesium Is Recommended for Migraines

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including nerve function and muscle relaxation. Its potential role in migraine relief is linked to several mechanisms. To learn more about these mechanisms, including neurotransmitter regulation, blood vessel tone, brain excitability, and cortical spreading depression, please refer to {Link: Synergy Headache https://www.synergyheadache.com/blog/role-of-magnesium-in-migraine-treatment}.

Forms of Magnesium for Migraine Prevention

Different forms of magnesium have varying levels of absorption and potential side effects. The best form for you depends on your personal needs and tolerance and should be discussed with a healthcare provider.

Magnesium Oxide

This form is commonly studied for migraine prevention and is widely available. It is considered effective, although not as easily absorbed as chelated forms. It may have a laxative effect.

Magnesium Glycinate

Bound to the amino acid glycine, this chelated form offers high bioavailability. It is well-absorbed and generally gentler on the digestive system than magnesium oxide, with potentially lower risk of diarrhea. Glycine may also promote relaxation and improve sleep.

Magnesium Citrate

This form is bound to citric acid and is known for high solubility and absorption. However, it may carry a higher risk of diarrhea and gastrointestinal upset, especially with larger intakes.

Comparison of Common Magnesium Forms


Feature	Magnesium Glycinate	Magnesium Oxide	Magnesium Citrate
Primary Use	Prevention, relaxation, sleep	Prevention	Prevention, constipation
Bioavailability	High; well-absorbed	Lower than chelated forms	High; well-absorbed
GI Tolerance	Very gentle on the stomach	Can cause diarrhea	High potential for diarrhea
Cost	Generally more expensive	Inexpensive	Moderately priced
Additional Benefit	Can aid sleep and reduce anxiety	Laxative effect	Can aid in regularity

How to Use Magnesium for Migraine Prevention

Consistency is a key factor when using magnesium for migraine prevention. Taking magnesium at bedtime is often suggested for prevention, potentially aiding relaxation and sleep. Some sources suggest morning or split intakes. Taking supplements with food may improve absorption and minimize digestive discomfort. It may take several months of consistent daily supplementation to observe a significant reduction in migraine frequency or intensity. It is often recommended to start with a lower amount to assess tolerance.

Magnesium for Acute Migraine Attacks

Oral magnesium is generally used for prevention, while intravenous (IV) magnesium sulfate has been studied for treating severe, acute migraine attacks. IV magnesium may provide relief within a relatively short timeframe and is sometimes considered for those with a history of migraine with aura. This is typically administered in a clinical setting under medical supervision. Oral magnesium is not typically effective for treating acute attacks.

Dietary Sources of Magnesium

In addition to supplementation, you can increase magnesium intake through diet. Foods rich in magnesium include dark leafy greens, nuts, seeds, legumes, whole grains, avocado, and dark chocolate.

Safety Considerations and Interactions

Magnesium supplements are generally considered safe for most people, but caution is needed with certain health conditions and medications. Individuals with kidney disease should consult a doctor before starting magnesium. Magnesium may interact with certain antibiotics, diuretics, heart medications, and bisphosphonates. Always inform your healthcare provider about all supplements you take. Magnesium and calcium compete for absorption, so taking them at different times may optimize absorption.

Conclusion

Magnesium is a well-regarded option that may be considered for migraine prevention, especially for those with aura or menstrually related migraines. Consistent daily supplementation with a highly bioavailable form like magnesium glycinate or oxide is often suggested. Observing results may take several months, and managing side effects like diarrhea is important for consistent use. IV magnesium is used for acute attacks in a clinical setting. Discussing any new supplement with a healthcare provider is always recommended. You can find more resources and information from the American Migraine Foundation at americanmigrainefoundation.org.

Frequently Asked Questions

For migraine prevention, magnesium glycinate and magnesium oxide are commonly recommended. Magnesium glycinate is a chelated form known for high bioavailability and a gentle effect on the digestive system. Magnesium oxide is often used and is more budget-friendly. It's best to discuss which form is suitable for you with a healthcare provider.

For preventive effects on migraine frequency and intensity, it is important to be patient. It can take up to several months of consistent daily supplementation before you may notice a significant benefit. Discuss with your doctor what a reasonable timeframe for evaluation might be.

Oral magnesium is not typically considered effective for treating an acute migraine attack. However, intravenous (IV) magnesium sulfate may be administered in a clinical setting under medical supervision to help relieve severe, acute attacks, particularly in those with a history of aura.

The most common side effect is diarrhea, especially with forms like magnesium oxide and citrate. If this occurs, discuss with your healthcare provider about potentially adjusting the amount or switching to a gentler form, like magnesium glycinate.

For migraine prevention, consistency is often considered important, so take it at a time that works for you. Many people prefer taking it at bedtime, as it may aid relaxation and improve sleep. Taking it with food can also enhance absorption and reduce digestive upset.

Yes, magnesium can interact with certain medications, including some antibiotics, diuretics (water pills), and heart medications. Always consult your healthcare provider to review your medications before starting a magnesium supplement.

Magnesium is often considered particularly helpful for individuals who experience migraines with aura or menstrually related migraines, but it may also be beneficial for other types. Discuss with your healthcare provider if magnesium is a suitable option for your specific type of migraine.