Which Magnesium is Best for Migraines?
Recommended Types for Relief and Prevention

Written and verified by Holly Hazen

Which magnesium is best for migraines? As someone who lives with migraine, I've tested various forms of magnesium for prevention, and I'm excited to share what really works. If you're exploring natural prevention strategies, magnesium could be one of your most powerful allies - but choosing the right type makes all the difference.

What You'll Learn:

• The most effective forms of magnesium for migraine prevention
• How to choose the right type for your specific needs
• Proper dosing and timing for best results
• Tips for maximizing absorption and benefits

This is a great infographic courtesy of Swanson's Vitamins, but not all of these are recommended for migraine relief.

Understanding Magnesium's Essential Role in Migraine Prevention

Let's talk about why magnesium matters so much for those of us living with migraine. Recent research has revealed that up to 50% of migraine patients have magnesium deficiency during attacks. But it's not just about having enough magnesium - it's about having the right type and knowing how to use it effectively.

How Magnesium Works to Prevent Migraine:

1. Calms Neural Excitability:
Magnesium acts as your brain's natural calm-down button, helping prevent the increased neural excitability that can lead to migraine attacks. This can also help reduce pain signals.

2. Regulates Key Neurotransmitters:
It helps balance important brain chemicals including:

• Serotonin (mood and pain regulation)
• Glutamate (pain processing)
• CGRP - Calcitonin Gene-Related Peptide (inflammation and pain signals)

3. Supports Energy Production:
Magnesium is crucial for cellular energy production, helping maintain the energy balance in your brain cells.

4. Reduces Inflammation:
Research shows magnesium can help lower neurogenic inflammation, a key factor in migraine development.

My Top 4 Magnesium Types for Migraine Prevention

After years of personal experience and diving deep into the research, I've found these four types of magnesium to be the most effective for migraine prevention. Let me walk you through each one and help you decide which might work best for you.

1. Magnesium Glycinate – Best Overall Choice

Magnesium glycinate is one of the most bioavailable forms, making it highly absorbable with minimal gastrointestinal side effects. Glycinate is bound with glycine, an amino acid that can have a calming effect, reducing anxiety-related migraine attacks and supporting sleep. 

Why It's My Top Pick:

• Exceptional absorption rates (up to 80% better than standard forms)
• Super gentle on your stomach
• Bonus calming effects that can help with migraine-related anxiety
• Unlikely to cause the digestive issues common with other forms

Best For:

• First-time magnesium users
• People with sensitive stomachs
• Those who also deal with anxiety or sleep issues
• Anyone needing consistent, reliable absorption
  
  

When to Take It: I find it works best taken 1-2 hours before bedtime, as it can support better sleep quality too. 

2. Magnesium Threonate (or L- Threonate) – Best for Brain Health

This is the breakthrough form I'm most excited about for migraine prevention. It's the only type proven to effectively cross the blood-brain barrier, which means it gets right where we need it most. 

This quality makes it a great choice for those who suffer from cognitive symptoms, such as brain fog, which can be a common symptom during migraine attacks.

Why It's Special:

• Targets brain function directly
• Helps reduce brain fog
• May improve cognitive function between attacks
• Shows promising research for neurological health

Best For:

• People experiencing cognitive symptoms with migraine
• Those wanting to improve mental clarity
• Anyone dealing with brain fog
• Long-term brain health support
  
  

When to Take It: Divided dose - one in the morning and a second in the evening or just before bed to help with mood regulation and sleep.

Pro Tip: While it's pricier than other forms, combining a smaller dose of threonate in the morning with glycinate at night gives you the best of both worlds while managing costs. Take it with a meal to reduce stomach upset and diarrhea.

3. Magnesium Malate – Best for Energy Support

This form has become my personal favorite, especially since migraine often comes with fatigue. Malate combines magnesium with malic acid, which plays a crucial role in your body's energy production (ATP cellular energy).

This combination makes it especially useful if you have overlapping conditions, such as fibromyalgia and or chronic fatigue syndrome, alongside migraine headaches. This one has become my personal favorite as it increases energy and reduces all over body pain. 

Why It’s Effective:

• Supports cellular energy production, helping with fatigue and pain relief.
• Great absorption rates (higher bioavailability) and gentle on the stomach
• Helps with muscle tension
• May reduce overall pain sensitivity
  

Best For: 

• Morning use when you need energy
• People dealing with fatigue
• Those who also have fibromyalgia
• Anyone experiencing muscle tension with migraine
  
  

When to Take It: At the start of your day for energy.

Real Talk: If you notice any digestive issues (diarrhea), start with a lower dose or switch to glycinate. Everyone's body responds differently.

4. Magnesium Citrate – Best for Digestive Support

If you experience constipation along with migraine headaches, magnesium citrate might be the best choice. This form is bonded with citric acid, which increases its absorption rate. Many healthcare providers recommend magnesium citrate for its dual action of relieving constipation and helping to prevent migraine attacks.

Why Consider It:

• High absorption rate
• Helps with digestive regularity (relieves constipation)
• Well-studied for migraine prevention
• Often more affordable

Best For:

• People needing digestive support
• Those who tolerate citrate well
• Budget-conscious buyers
• Combined migraine and constipation relief
  
  

When to Take It: Early in the day.

Important Note: Larger doses of magnesium citrate can cause diarrhea. Start with a lower dose and take it earlier in the day to test your tolerance first.

My #1 Choice in Magnesium Supplements

The Forms I Don't Recommend

Let's quickly cover what to avoid to save you some trial and error:

• Magnesium Oxide: Despite being common and cheap, it's poorly absorbed and often causes digestive issues.

• Magnesium Sulfate: While great for baths, it's not ideal for regular supplementation.

• Magnesium Glutamate: May actually trigger headaches in some people.

• Magnesium Orotate: Used to treat symptoms of too much stomach acid, this could be problematic for us as we already have compromised digestive function due to migraine which commonly causes low stomach acid.

• Magnesium Taurate: Proven to promote stable blood sugar levels and reduce heart attacks and improve cardiovascular health, however it may cause stimulating effects that could exacerbate anxiety. Increased anxiety is not good for us. It is one you could test. 

Recommended Dosage for Migraine Relief

Most migraine specialists recommend starting with 200-300 mg of magnesium twice a day. Dosages may vary based on age, weight, and individual tolerance, so always check with your healthcare provider to find your optimal dose.

If you're looking to prevent migraine attacks, recent studies suggest that 300 mg twice daily may offer the best preventive benefits. It’s essential to start with a lower dose and monitor your response, especially with forms like magnesium citrate, which may have laxative effects at higher doses. _[2]

Also, the dose can vary on each product, so make sure you read the supplement labels and serving size on each one. More on that in the next section.

As a person living with migraine, you might need more or less due to other factors that may affect your ability to absorb, store and use magnesium. 

High levels of stress, drinking alcohol or having some other diseases can all affect the way magnesium is absorbed and used by your body. _[2] 

Test Don't Guess! Get Tested for Magnesium Deficiency

When trying to find out which magnesium is best for migraines, getting tested for magnesium deficiency can help you make an informed decision about supplementation. Ask your doctor about getting a red blood cell or RBC magnesium test.

Unlike standard serum magnesium tests, the RBC test gives a clearer view of magnesium levels within cells, which is a more accurate indicator for people with migraines. _[5]

Choosing the Right Magnesium Delivery Method

Magnesium supplements come in various forms - tablets, capsules, powders, liquids (syrup), and even transdermal oils. Each has its own benefits:

• Powders and Capsules: Easy to take, with capsules often being more convenient.

• Intramuscular Injections or Intravenous (IV): Fast-acting but typically more expensive and used under medical supervision. (The intravenous normally uses saline too which is great to hydrate).

• Transdermal Oil: Can be used for added supplementation but may not be sufficient alone for migraine prevention.
  
  

Consider experimenting with these options to find what works best for you.

Making Magnesium Work for You: Practical Tips and Timing

Getting the most from your magnesium supplement isn't just about choosing the right type - it's about using it effectively. Let me share what I've learned about maximizing its benefits for migraine prevention.

Understanding Dosage: Start Low, Go Slow

Most migraine specialists recommend 400-600mg of magnesium daily for prevention. But here's my top tip - don't start there! Begin with a lower dose and work your way up. These are just examples, be sure to use what your doctor suggests.

My Recommended Starting Protocol:

• Week 1-2: 200mg daily
• Week 3-4: 300mg daily
• Week 5+: Up to 400-600mg daily, split into two doses

Important: These amounts refer to elemental magnesium. When reading labels, look for "elemental magnesium" or "magnesium (as glycinate/malate/etc.)" to get the correct amount.

Best Times to Take Magnesium

Timing matters more than you might think. Here's what works best:

Morning Dose:

• Magnesium malate (for energy)
• Magnesium citrate (if using for digestive support)
• Half your daily threonate dose

Evening Dose:

• Magnesium glycinate (helps with sleep)
• The other half of threonate
• Any form if you're taking a single daily dose
  
  

Boosting Absorption: Key Tips

Want to get the most from your magnesium? These simple strategies can help:

1. Pair with B Vitamins:

• Take with B6 and B2 (riboflavin)
• These vitamins act as cofactors for better absorption
• Many migraine prevention protocols combine these anyway

2. Time Your Meals:

• Take with food for better absorption
• Avoid taking with high-fiber meals
• Space 2 hours from iron supplements or multivitamins

3. Stay Hydrated:

• Drink plenty of water throughout the day
• Consider adding electrolytes
• Avoid taking with caffeine

My #1 Choice in Magnesium Supplements

Understanding Magnesium Supplement Labels

Understanding a magnesium supplement label can be tricky, but it’s crucial for choosing an effective product. Here are some tips to help you interpret labels and select the best magnesium for your needs:

• Elemental Magnesium: Look for “elemental magnesium” on the label, which indicates the actual amount of magnesium available for absorption. Some brands highlight total magnesium but not elemental content, leading to confusion.

• Serving Size and Dosage: Pay attention to serving size. Some brands may require multiple pills or scoops per serving to achieve the full dose, which can affect both convenience and cost.

• Fillers and Additives: Avoid supplements with unnecessary fillers or additives that could trigger migraine symptoms. Preferred fillers include natural options like rice flour or turmeric. I've added a special note on this below.
  
  

Caution and Side Effects

While magnesium is generally safe, high doses can cause side effects like:

• abdominal cramps and diarrhea

• low blood pressure

• diarrhea 

• loss of appetite

• mental changes

• irregular heartbeat

• nausea

• problems breathing
  
  

Important: Consult your doctor if you have any pre-existing conditions, particularly kidney issues, as magnesium can accumulate in people with kidney dysfunction. As with any supplement, magnesium can interact negatively with other medications... so it's essential to check with your doctor before trying to find which magnesium is best for migraines for you.

Quality Matters: Choosing Your Supplement

Let's talk about what else to look for on those labels. Not all magnesium supplements are created equal!

** Fillers and binding agents can be migraine triggers. **

Fillers are used to bulk up the capsule which might only be filled with a very tiny amount of product. These are most commonly used fillers: cellulose, stearic acid, and magnesium stearate. Any one of these can be a migraine trigger for you. _[4]

What to Look For:

• Third-party testing
• Clean fillers (rice flour, turmeric, or ginger are preferable)
• Clear labeling of elemental magnesium as shown above
• Reputable manufacturers

Red Flags to Avoid:

• Proprietary blends without clear amounts
• Common trigger ingredients as fillers
• Unclear sourcing
• Excessive additives

I take all of these things into consideration before taking any product and then can recommend, like this one...

My #1 Choice in Magnesium Supplements

Tracking Your Progress

Experimenting to find which magnesium is best for migraines can be tedious. I suggest testing one at a time so you can fully assess which type offers the best relief and minimal side effects. Here’s what I recommend:

• Test one type at a time. Stick to a single magnesium type, such as glycinate or citrate, for at least 4–6 weeks. This timeframe allows you to observe any effects on migraine frequency and severity.

• Monitor dosage and side effects. Begin with a lower dose and gradually increase it, noting any positive or negative changes in symptoms, such as digestion issues or sleep quality. 

• Track changes and symptoms. Keep a migraine diary to track changes in frequency, intensity, and associated symptoms. This can help identify which type works best for you, based on symptom improvements.
  
  

This is crucial - magnesium isn't an overnight fix. Here are a few more tips on how to monitor its effectiveness:

1. Keep a Simple Log:

• Note your starting date
• Track migraine days
• Record any side effects
• Monitor sleep quality
• Note energy levels

2. Give It Time:

• Allow 4-6 weeks for full effects
• Don't give up too soon
• Note even small improvements
  
  

FAQs on Magnesium and Migraine Relief

Click on the little down arrow for the answer.

My Top Recommended Products

After years of testing different products (and hearing feedback from countless others with migraine), here are my current top recommendations for which magnesium is best for migraine prevention:

Best Overall: BiOptimizers Magnesium Breakthrough

• Why I love it: Combines 7 forms of magnesium for comprehensive support

• Key benefit: Full-spectrum coverage for different bodily needs

• Dosing: Follow label instructions for gradual introduction

• Use code SAV10 for 10% off
  
  

Best Single-Form Options:

1. Thorne Research Magnesium Bisglycinate

• Perfect for beginners, easy to dose powder
• Gentle on digestion
• High absorption rate

2. Pure Encapsulations Magnesium (Citrate/Malate)

• Great value
• Clean ingredients
• Reliable brand

3. Life Extension Neuro-Mag Magnesium L-Threonate

• Best for cognitive symptoms
• Crosses blood-brain barrier
• High-quality formulation
  
  

Final Thoughts: Choosing Your Best Magnesium for Migraines

When deciding which magnesium is best for migraines, remember that your choice should align with your specific needs and symptoms. Whether you opt for the gentle absorption of glycinate, the brain-boosting benefits of threonate, or the energy support of malate, consistency is key to success.

Your Next Steps:

1. Choose your form based on your primary needs (sleep, energy, digestion)
   
   
2. Start with a lower dose and increase gradually
   
   
3. Give it at least 4-6 weeks to evaluate effectiveness
   
   
4. Track your progress
   
   
5. Consider combining forms if needed
   
   

Remember, while finding which magnesium is best for migraines takes some trial and error, the potential benefits make it worth the effort. As someone who's been through this journey, I can tell you that finding the right magnesium supplement can be a game-changer for migraine prevention.

As always, discuss any new supplement regimen with your healthcare provider, especially if you're taking other medications or have underlying health conditions.

---

MIGRAINE RELIEF  Related Articles

---

---

How to be more MIGRAINE SAVVY right now...

---

<sub>Which Magnesium is Best for Migraines References:
1. Knight, Erin. (2017) Magnesium for Migraines: Why and How to Choose The Right Supplement [Online], Available at: https://www.engineeringradiance.com/2017/10/magnesium-migraines-choose-right-supplement/ Accessed Feb. 4, 2018.
2. National Institutes of Health, Office of Dietary Supplements (2018) Magnesium: Fact Sheet for Consumers. [Online], Available at: https://ods.od.nih.gov/factsheets/Magnesium-healthProfessional/  Accessed Feb. 4, 2018.
3. Swanson Blog (2016) What is the Best Magnesium Supplement Form for You? [Online], Available at: https://www.swansonvitamins.com/blog/chelsea/magnesium-types-compared  Accessed Feb. 5, 2018.
4. Wolf, A. (2022) The Best Magnesium Supplements for Migraine. Available [online] at: https://thedizzycook.com/magnesium-supplements-explained-which-one-is-best-for-vestibular-migraine/  Accessed May 10, 2022.
5. Migraine Strong (2022) Which Magnesium is Best for Migraines - Everything You Need to Know. Available online at: https://www.migrainestrong.com/magnesium-and-migraine/  Accessed Nov. 11, 2024</sub>