Can magnesium supplements help ease migraines?

Magnesium is a mineral found naturally in food sources. It strengthens bones and helps nerves and muscles function. Magnesium also helps regulate certain neurotransmitter activity and release, control serotonin levels and regulate cortisol.

These functions can help manage migraines and relieve symptoms for those who suffer from them.

How Magnesium Helps with Migraine

“The migraine brain is a very sensitive brain. With migraines, certain neurotransmitters are overactive. Magnesium can decrease this hypersensitivity, relieving symptoms,” shares Sudipa Biswas, MD, a ProMedica neurologist who specializes in migraine and headache.

The level of evidence for magnesium used to manage migraines is high. In fact, the American Academy of Neurology rates magnesium as a “level B” in their treatment recommendations for migraine. Level B recommendations state that the treatment "should" be done, as in most cases, the treatment will improve outcomes.

“Some of the available prescription migraine medications aren’t even classified as a Level B recommendation,” Dr. Biswas shares. “The evidence for magnesium in treating migraine is overwhelming.”

What type of magnesium should you take for migraines?

There are five main forms of magnesium. All may help with managing migraine headaches, but some come with more side effects than others. Discover the forms, common side effects and additional benefits beyond migraine control below:

• Magnesium glycinate: May help to improve sleep and anxiety.
• Magnesium threonine: May help to improve cognitive function.
• Magnesium malate: May help to improve symptoms of chronic fatigue and fibromyalgia.
• Magnesium oxide: May help alleviate heartburn and indigestion. Also has some laxative side effects which may be helpful for constipation.
• Magnesium citrate: Has higher risk of diarrhea and gastrointestinal side effects, though this may be helpful for constipation.

Dr. Biswas typically recommends magnesium glycinate to her patients but says that any form of magnesium may help people with migraines. Magnesium may even help treat more health conditions than just migraines!

“Think about the side effect and benefits of each and select the form that will best meet your needs,” Dr. Biswas encourages. “While magnesium oxide and citrate may not be right for some, they could be great for someone who struggles with constipation.”

How much magnesium should you take for migraines?

Dr. Biswas shares that she typically starts patients at 400-800mg a day, taken at bedtime. If this dose doesn’t seem to be helping, she may increase the dose of magnesium.

Taking oral magnesium at the onset of a migraine doesn’t have much effect. Although, Dr. Biswas remarks that IV magnesium may help treat aura in the acute phase.

Magnesium helps prevent migraines by progressive buildup in body. Patients may need to take it for up to three to four months before they notice any results.

Magnesium as Part of an Overall Treatment Plan

“I recommend magnesium for most patients. It’s commonly used in tandem with other medications to help manage migraine,” Dr. Biswas shares.

In addition to magnesium, there are other holistic approaches and lifestyle modifications patients can take to managing migraine.

Dietary Supplements

Additional dietary supplements such as vitamin B2 (riboflavin), coenzyme Q10 (CoQ10) and melatonin can help with migraine. Vitamin B2 and CoQ10 both aid in energy production and reduce neuroinflammation. Melatonin helps people with migraine experience regular, restorative sleep, which allows the brain to rest and restore.

Herbal Remedies

Herbal remedies such as feverfew and ginger are believed to help with migraine attacks. Studies have shown that feverfew may reduce the frequency and duration of migraine attacks due to its ability to influence the release of serotonin and prostaglandin. Ginger also plays a role in influencing serotonin levels, and may reduce inflammation and constrict blood vessels, aiding in reducing pain and inflammation.

Limit Caffeine

While caffeine is an ingredient in some over-the-counter medications used to treat migraine, consumption of caffeine may actually be a trigger for some people with migraine. In fact, both consuming and withdrawing from caffeine may trigger a migraine. The general recommendation is to limit caffeine consumption to less than 200 mg per day, or avoid it entirely if you see an association with worsening migraine frequency.

Get Regular Exercise and Sleep

Getting regular physical activity and sleep is important to managing migraine. Dr. Biswas recommends prioritizing cardiovascular activities and waking up/going to sleep at the same time every day.

Eat Frequently and Stay Hydrated

Going long periods of time between meals and not drinking enough water can trigger migraine attacks. Prioritize fueling your body with nutrient-dense meals and snacks, and drinking water frequently.

Always consult with your primary care provider before trying magnesium or other supplements; they can help with appropriate dosage. They may also refer you to a neurologist who specializes in migraine for additional treatment options.