If you’re suffering from migraine headaches, you may have heard about magnesium supplementation as a natural method of relief.
In this article, we’ll explain the link between magnesium and migraines and tell you which forms are best for preventing migraines.
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Clickable Table of Contents
- What Is the Link Between Magnesium and Migraines?
- How Does It Work?
- What’s the Official Recommendation?
- What Types of Magnesium Are Available?
- 1. Magnesium Ascorbate (Poor Choice)
- 2. Magnesium Aspartate (Poor Choice)
- 3. Magnesium Carbonate (Poor Choice)
- 4. Magnesium Citrate (Good Choice)
- 5. Magnesium Gluconate (Poor Choice)
- 6. Magnesium Glutamate (Poor Choice)
- 7. Magnesium Glycinate (Good Choice)
- 8. Magnesium Hydroxide (Poor Choice)
- 9. Magnesium Lactate (Good Choice)
- 10. Magnesium L-Threonate (Good Choice)
- 11. Magnesium Malate (Good Choice?)
- 12. Magnesium Orotate (Poor Choice)
- 13. Magnesium Oxide (Okay Choice?)
- 14. Magnesium Taurate (Good Choice)
- 15. Sucrosomial Magnesium (?)
- 16. Liquid Magnesium (Good Option)
- 17. Intravenous (IV) Magnesium (Not for Home Use)
- 18. Topical Magnesium (?)
- Which Form of Magnesium Is Best For Migraines?
- Final Thoughts
What Is the Link Between Magnesium and Migraines?
Studies have found that up to 50% of migraine sufferers have low magnesium levels and that low dietary intake of magnesium is associated with greater odds of migraine (1, 2, 3, 4, 5).
They have also shown that daily magnesium supplements can reduce the frequency and severity of migraines (6, 7, 8, 9, 10)
Several studies have even found that IV magnesium sulfate is equally or more effective than common drugs used for the treatment of acute migraines and can be used in combination with some medications to enhance the effects or reduce medication dosage (11, 12, 13).
Still, other research has found no benefit from magnesium supplementation, but this may be because the dose was not high enough (14).
How Does It Work?
Researchers aren’t sure exactly how magnesium works to prevent migraines, but they do have some theories.
First, human and animal studies have shown that treatment with magnesium can decrease calcitonin gene-related peptide(CGRP) levels, which play a role in vasodilation and pain perception (15, 16).
Second, magnesium blocks NMDA receptors, which are involved in cortical spreading depression in migraine (17).
Third, low magnesium levels can inhibit the release of nitric oxide within blood vessels, negatively impacting blood flow and the processing of pain sensations in the brain (18)
Finally, platelets release serotonin that reduces blood flow in the brain, potentially triggering migraine, but pre-treatment with magnesium can block these effects (18).
While research on migraine and magnesium has progressed a lot over the last few years, there may still be additional mechanisms we are not yet aware of.
What’s the Official Recommendation?
According to the American Headache Society guidelines, magnesium supplementation is considered effective for migraine prevention (19).
The American Academy of Neurology has not updated its guidelines since 2012 but categorizes magnesium as “probably effective” for the prevention of migraine (20).
Most studies have used between 400 and 600 mg of magnesium per day, and the American Headache Society recommends 600 mg per day (21, 22, 19).
Magnesium supplements can be taken with food to reduce stomach upset and increase absorption. However, they should be taken away from calcium supplements and high-phytate foods since these can interfere with absorption (23, 24, 25).
What Types of Magnesium Are Available?
Because magnesium is unstable by itself, it likes to be combined with other minerals to form a “salt.”
Magnesium can also be combined with organic acids to form magnesium acid complexes or amino acids (protein’s building blocks) to form magnesium chelates.
The “bioavailability” might change depending on the chemical combined with magnesium.
Bioavailability means the amount of a substance that is absorbed by the body. So, if a supplement has HIGH bioavailability, then most of it is absorbed.
There are MANY types of magnesium available to choose from, so we’ve broken down some of the most common forms below, in alphabetical order.
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1. Magnesium Ascorbate (Poor Choice)
Magnesium ascorbate is the salt of magnesium and ascorbic acid, the synthetic form of vitamin C.
Since it contains more vitamin C than magnesium, it is typically used as a source of vitamin C, not magnesium.
For this reason, it is probably not the best choice for migraine prevention.
2. Magnesium Aspartate (Poor Choice)
Magnesium aspartate is formed by bonding (chelating) magnesium with the amino acid aspartate. See AlsoFD&C Red 40: What It Is, Where It's Used, & Health EffectsLow Histamine Diet 101: What to Eat, What to Avoid, and WhyBenzoic Acid: What It Is & Where It's Found - Functional Nutrition AnswersFolate vs Folic Acid: How Are They Different? (Why you should care!)
Chelated forms of magnesium, like magnesium aspartate, are more bioavailable than magnesium salts since they are absorbed as proteins rather than via passive diffusion (26).
According to one study using rat intestines, magnesium chelates were nearly twice as bioavailable as magnesium citrate (26).
While magnesium aspartate is well absorbed, it may not be the best choice for people with migraines. This is because the amino acid aspartate is an excitatory neurotransmitter that may worsen migraines (27, 28).
3. Magnesium Carbonate (Poor Choice)
Magnesium carbonate is a form of magnesium usually used as an antacid to treat heartburn and upset stomach (29).
This is because the carbonate in the supplement acts as a base and neutralizes excess stomach acid.
Magnesium carbonate is an inorganic salt and is not very soluble in the gut. Because of its low bioavailability, magnesium carbonate is not the best choice for migraine prevention (30).
Ironically, diarrhea and upset stomach are common side effects of this supplement due to its poor absorption.
4. Magnesium Citrate (Good Choice)
Magnesium citrate is one of the most commonly used magnesium supplements. It is considered an organic salt and is made by combining magnesium with citrate.
It is relatively cheap and has a higher bioavailability than inorganic magnesium salts, like magnesium oxide (31, 32).
This form of magnesium has been widely studied and is recommended for migraine prevention by several organizations, including the American Headache Society (33, 34).
However, citrate is typically produced via corn dextrose fermentation, so it may need to be avoided by people with corn sensitivities. (If you are not sure whether the citrate in your supplement is made from corn, you can always call the manufacturer and ask.)
Magnesium citrate can be found here in capsule form and here in powdered form.
5. Magnesium Gluconate (Poor Choice)
Magnesium gluconate is made by combining magnesium with gluconic acid, a tart-tasting organic acid that naturally occurs in fruit, honey, wine, and other foods (35).
Compared to nine other magnesium supplements, magnesium gluconate was found to have the highest bioavailability (67%) in one study performed on rats (30).
Because it is well-absorbed, it also tends to cause less diarrhea than other magnesium supplements (36).
However, magnesium gluconate pills tend to contain a smaller amount of magnesium per serving, so it may not be a practical way to get the dosage needed for migraine prevention.
6. Magnesium Glutamate (Poor Choice)
Magnesium glutamate is formed by bonding (chelating) magnesium with the amino acid glutamate.
Like other chelated forms of magnesium, magnesium glutamate has good bioavailability.
However, glutamate is an excitatory neurotransmitter and may worsen, rather than improve, migraines (37, 38, 39).
For this reason, magnesium glutamate is probably not a good choice for people with migraines.
7. Magnesium Glycinate (Good Choice)
Magnesium glycinate (also called magnesium bisglycinate) is a chelate of magnesium and the amino acid glycine.
The bioavailability of magnesium glycinate is relatively high (23.5%), and it tends to be well-tolerated (40).
It has been studied most in the treatment of depression, but no studies on migraines have been conducted (41). The glycine in magnesium glycinate can also have other benefits, including improved sleep (42).
Many practitioners recommend this form of magnesium, especially for people with GI upset, since it is less likely to cause diarrhea than other less-absorbed forms of magnesium.
Our favorite brands can be found here in tablet form and here in powdered form.
A similar product, magnesium glycinate/lysinate is also available. It contains 1 molecule of magnesium bonded to 1 glycine and 1 lysine (rather than 2 glycines in magnesium glycinate).
8. Magnesium Hydroxide (Poor Choice)
Also known as “Milk of Magnesia,” magnesium hydroxide is an antacid that is commonly used as a laxative. It has a lower bioavailability (15%) than other forms of magnesium (43).
Because of its laxative effect, this is definitely NOT the type of magnesium you want to use to prevent migraines.
9. Magnesium Lactate (Good Choice)
Magnesium lactate is an organic salt of magnesium and lactic acid.
It has relatively good bioavailability in humans, much better than inorganic salts like magnesium oxide (44).
It has been shown to effectively raise red blood cell magnesium levels in humans, so it could be a good choice for correcting magnesium deficiency, but has not been studied for migraines specifically (45).
Magnesium lactate is not as popular as other types of magnesium salts but is available from a few reputable companies, including this one.
10. Magnesium L-Threonate (Good Choice)
In recent years, a new form of magnesium, called magnesium L-threonate, has become available.
Studies have found that this form of magnesium can cross the blood-brain barrier and enter the brain better than other forms, which may be especially beneficial for learning and memory (46).
In fact, magnesium threonate has been shown to improve memory and enhance learning in both rodents and humans, although more research is needed (47, 48, 49).
These effects may be due to the synergism between magnesium and threonate, improving neuroplasticity (the ability of the brain to form new connections) and increasing the availability of magnesium within the brain (50).
No research has investigated whether magnesium threonate is effective for migraines, but the fact that it easily enters the brain is promising.
Our favorite brand of magnesium l-threonate can be found here.
11. Magnesium Malate (Good Choice?)
Magnesium malate is the salt of magnesium and malic acid – a naturally occurring organic acid that is responsible for the tart flavor of many fruits (51, 52).
Magnesium malate has been studied as a possible treatment for fibromyalgia, but other than that, there isn’t much research about this supplement (53, 54).
One recent study on rats found that this form of magnesium was more bioavailable than magnesium citrate, so it might be a good choice (55).
Our favorite brand of magnesium malate is this one.
12. Magnesium Orotate (Poor Choice)
Magnesium orotate is magnesium combined with orotic acid, a chemical that helps create energy in the muscles of the heart (56).
This combination has been studied for its potential beneficial effects on heart failure and cardiovascular disease, but no research has been done on migraines (57, 58, 59).
It also doesn’t seem to cause as much diarrhea as other forms of magnesium, which could benefit people with already loose stools (60).
However, magnesium orotate contains far less magnesium per serving than other types of magnesium, so it is probably not the best option for people with migraines.
13. Magnesium Oxide (Okay Choice?)
Magnesium oxide is the most common form of magnesium studied for migraine prevention, but it consistently shows the lowest bioavailability (32, 44).
It is typically used to treat constipation because it has a strong laxative effect (61). For this reason, it’s probably not a great choice to increase magnesium levels.
While magnesium oxide is widely available and has been shown to be effective at preventing migraines, other forms of magnesium are also effective with fewer side effects.
14. Magnesium Taurate (Good Choice)
Magnesium taurate is another chelated form of magnesium, made by bonding magnesium with the amino acid taurine.
This form of magnesium is believed to be especially helpful for the prevention and treatment of migraines.
This is because it provides magnesium AND taurine, which can help dampen neuronal hyperactivity in the brain and reduce the likelihood of developing a migraine (62).
More research is needed, but magnesium taurate appears to be a good option for migraine headaches.
One reputable brand of magnesium taurate is this one.
15. Sucrosomial Magnesium (?)
One of the newest forms of supplemental magnesium is called sucrosomial magnesium and is available from companies like Pure Encapsulations.
In this form, the magnesium ions are encapsulated inside a membrane with sugars. This combination increases the permeability of the gut, allowing more magnesium to cross into the bloodstream (64).
However, it is debatable whether increasing gut permeability to boost magnesium absorption is good since it has been linked to many negative health outcomes (63).
One small human study found that sucrosomial magnesium is more effective at raising magnesium levels than magnesium citrate, oxide, or bisglycinate (64). However, more research is needed.
16. Liquid Magnesium (Good Option)
Magnesium can also be taken in a liquid form, typically made by dissolving magnesium chloride or magnesium citrate in water.
Magnesium chloride has been shown to have good bioavailability, but it has not been explicitly studied for migraines (44).
Liquid magnesium is very concentrated and can be taken in very small quantities (no more than a few teaspoons). It is a good option for people who do not tolerate pills.
One of the most popular liquid magnesium supplements is this one.
17. Intravenous (IV) Magnesium (Not for Home Use)
People whose migraines are accompanied by auras (visual disturbances) and women who experience menstrual migraines may be more likely to benefit from intravenous magnesium sulfate (21).
This form of magnesium is given through an IV in large doses (1 gram) and is usually administered only in hospitals.
18. Topical Magnesium (?)
Magnesium oil and bath salts (Epsom salts) are gaining popularity as magnesium sources and can be used in several different ways:
- Magnesium oil is actually not an oil – it’s made from magnesium chloride flakes and water. It can be applied directly to the skin and can be used during massages or added to baths.
- Magnesium oil spray can be sprayed on the skin after showering. Most people use just enough spray to lightly coat the skin, then rub it in.
- Magnesium lotion is made from magnesium oil and works great for dry skin.
- Epsom salts are made from magnesium sulfate and can be used for foot soaks or baths.
The theory is that magnesium can be absorbed through the skin and enter the bloodstream without the unwanted side effects that can come with oral magnesium supplementation.
No high-quality research has been conducted on this topic, but the existing studies report mixed results (65, 66, 67).
Magnesium appears to be absorbed through the skin, but it is unclear in what amounts. Therefore the optimal dosage of magnesium cream/oil/salts for boosting magnesium levels is not known.
There haven’t been any studies to test whether topical forms of magnesium are able to prevent migraines, but some people anecdotally report that it helps.
Which Form of Magnesium Is Best For Migraines?
The majority of studies have used magnesium oxide or magnesium citrate to prevent migraines (6, 22).
The American Headache Society officially recommends magnesium oxide, magnesium sulfate, magnesium citrate or magnesium glycinate, but notes that citrate and glycinate are better absorbed and less likely to cause diarrhea (19).
But, just because some forms of magnesium haven’t been studied specifically for treating migraines doesn’t mean they can’t be effective.
Many practitioners recommend other forms, like magnesium lactate or malate, since they are also well absorbed and can have other health benefits.
Some formulations, like magnesium taurate or threonate, are especially promising for migraines due to their beneficial effects on the brain, but more research is needed.
The forms that should probably be avoided for migraines are magnesium ascorbate, aspartate, carbonate, gluconate, glutamate, hydroxide, and rotate.
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Final Thoughts
For people who suffer from migraines, magnesium supplements may be a safe and affordable therapeutic option.
Magnesium oxide is the most commonly used magnesium for migraine prevention, but it isn’t well-absorbed and causes diarrhea in many people.
Based on current research, a better option is to take 400-600 mg of magnesium citrate, glycinate, taurate, or threonate each day.
Undesirable side effects like diarrhea can be avoided by taking several smaller doses (200-300 mg each) throughout the day.
It’s important to remember that migraines can have more than just one cause, so it’s unlikely that one single treatment will completely eliminate your symptoms.
Looking for the FULL functional nutrition approach to addressing migraine? Join The Functional Nutrition Library to access our extensive notes.
Want to save this article?Click hereto get a PDF copy delivered to your inbox.
Amy Richter, MS, RDN, LDN
Amy is a registered dietitian nutritionist and experienced nutrition editor. She received her Masters in Nutrition Diagnostics from Cox College and her Bachelors in Dietetics from Missouri State University. She currently works as a nutrition editor for Healthline and Greatist. Her passion is finding ways to communicate nutrition research in an interesting and easy-to-understand way.