Which Magnesium should I take for migraine?

Exploring the benefits of Magnesium for migraines

Magnesium is known for its potential benefits in migraine management. It plays a crucial role in various bodily functions, including nerve transmission and muscle relaxation. Understanding the link between Magnesium deficiency and migraines can help individuals determine whether Magnesium supplementation is suitable for their migraine management.

Understanding the role of Magnesium in migraine management

Magnesium deficiency has been associated with an increased risk of migraines. Studies have shown that low levels of Magnesium in the brain can lead to changes in blood flow and neurotransmitter activity, which may trigger migraines. By supplementing with Magnesium, individuals may potentially reduce the frequency and severity of migraines.

Learn more about migraine tracking for effective treatment.

Different types of Magnesium

There are several forms of Magnesium supplements available, and each has its own benefits and considerations when it comes to migraine management. The following are some common types of Magnesium:

Magnesium Oxide

Magnesium Oxide is one of the most common forms of Magnesium available as a supplement. It has a high Magnesium content, but its bioavailability may be lower compared to other forms. Some individuals may experience gastrointestinal side effects, such as diarrhea, when taking Magnesium Oxide.

Learn more about measuring treatment efficacy through migraine tracking.

Magnesium Citrate

Magnesium Citrate is another widely available form of Magnesium. It is more easily absorbed by the body compared to Magnesium Oxide. Magnesium Citrate may have a laxative effect, which can be helpful for individuals with constipation-related migraines.

Magnesium Glycinate

Magnesium Glycinate is a form of Magnesium that is bonded to the amino acid glycine. It is known for its enhanced bioavailability and is less likely to cause gastrointestinal side effects compared to Magnesium Oxide. Magnesium Glycinate is often recommended for individuals with sensitive stomachs.

Other forms of Magnesium to consider

In addition to Magnesium Oxide, Magnesium Citrate, and Magnesium Glycinate, there are other forms of Magnesium that individuals can consider for migraine management. These include Magnesium L-threonate, Magnesium Taurate, and Magnesium Chloride. Each form has different absorption rates and potential benefits, so it is important to consult with healthcare professionals to determine the most suitable option for your specific needs.

Learn more about tracking migraines for diagnosis.

Factors to consider when choosing a Magnesium supplement for migraines

When selecting a Magnesium supplement for migraine management, several factors should be taken into account:

  • Bioavailability and absorption rate: Different forms of Magnesium have varying rates of absorption in the body. Consider a form with high bioavailability to ensure optimal nutrient absorption.
  • Side effects and tolerability: Some individuals may experience gastrointestinal side effects, such as diarrhea or upset stomach, when taking certain forms of Magnesium. It is important to choose a form that is well-tolerated.
  • Personal preferences and dietary restrictions: Consider personal dietary preferences and potential dietary restrictions when selecting a Magnesium supplement. For example, individuals following a vegan or vegetarian diet may prefer vegan-friendly formulations.

Seeking medical advice and guidance

Before starting any new supplement, it is essential to consult with healthcare professionals, such as doctors or registered dietitians, especially if you have pre-existing medical conditions or are currently taking medications. They can provide personalized advice based on your specific health needs and help you determine the appropriate form, dosage, and frequency of Magnesium supplementation.

Learn more about tracking migraines to understand personal triggers.

Tracking and evaluating the effectiveness of Magnesium supplementation

Once you have started taking a Magnesium supplement, tracking and evaluating its effectiveness is crucial for optimizing migraine management. Consider the following aspects when monitoring the effectiveness of Magnesium supplementation:

  • Migraine frequency and severity: Keep track of how often migraines occur and their intensity. Pay attention to any changes or improvements after starting Magnesium supplementation.
  • Symptoms and aura: Note any changes in the characteristics of migraines, such as the duration, location, or accompanying symptoms. Observe if there are any changes in the aura, if applicable.
  • Side effects or adverse reactions: Monitor and record any side effects or adverse reactions that may occur as a result of taking Magnesium supplements. If you experience persistent or severe side effects, consult with your healthcare professional.
  • Adjusting dosage and form of Magnesium: Based on your tracking data and discussions with healthcare professionals, you may need to adjust the dosage and form of Magnesium to optimize its effectiveness for your migraine management.

Taking Magnesium supplements safely and responsibly

It is important to take Magnesium supplements safely and responsibly. Follow these guidelines:

  • Follow recommended dosages and guidelines provided by your healthcare professional or as indicated on the supplement packaging.
  • Be aware of any potential interactions between Magnesium supplements and other medications or supplements you may be taking. Consult with your healthcare professional if you have any concerns.
  • Monitor your overall Magnesium intake from both dietary sources and supplements to avoid exceeding recommended daily limits. Excessive Magnesium intake can lead to adverse effects.
  • Be aware of potential risks and precautions associated with Magnesium supplementation, especially if you have kidney or heart conditions. Discuss these concerns with your healthcare professional.

Exploring additional lifestyle changes and complementary therapies

In addition to Magnesium supplementation, incorporating certain lifestyle changes and complementary therapies may further enhance migraine management. Consider the following:

  • Dietary modifications and incorporating Magnesium-rich foods: In addition to supplements, consuming a balanced diet that includes foods rich in Magnesium, such as leafy greens, nuts, seeds, and whole grains, may provide additional benefits.
  • Stress management techniques and relaxation exercises: Stress can be a trigger for migraines. Implementing stress management techniques, such as deep breathing exercises, meditation, and yoga, may help reduce the frequency and severity of migraines.
  • Physical activity and regular exercise: Engaging in regular physical activity, such as aerobic exercises or strength training, can help improve overall well-being and potentially reduce the risk of migraines. However, be aware that intense physical activity may act as a trigger for some individuals, so it is important to find a balance.
  • Considering other natural remedies and alternative therapies: Some individuals may explore other natural remedies or alternative therapies, such as acupuncture or herbal supplements. It is important to discuss these options with your healthcare professional before incorporating them into your migraine management plan.


When it comes to Magnesium supplementation for migraine management, it is crucial to take an individualized approach. Consider your specific needs, consult with healthcare professionals, and track the effectiveness of Magnesium supplementation over time. By finding the right form and dosage of Magnesium and exploring complementary therapies, you can optimize your migraine management and improve your overall quality of life.


Jenny from Migraine Buddy

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