Can Low Magnesium Cause Headaches? Understanding the Nutritional Connection

October 6, 2025 •

4 min read

Research suggests that up to 50% of people with migraines may have a magnesium deficiency. This raises a critical question for many sufferers: Can low magnesium cause headaches? This mineral plays a crucial role in nerve function and blood vessel health, and a deficit can significantly impact headache frequency and severity.

Quick Summary

Magnesium deficiency is a potential trigger for various headaches, including migraines and tension-type headaches, by affecting nerve signaling and blood vessel regulation. Increasing your intake through diet and specific supplements can help alleviate symptoms.

Key Points

Low Levels Are Common in Migraine Sufferers: Studies consistently show that people with migraines often have lower-than-normal magnesium levels.
Multiple Trigger Mechanisms: Magnesium deficiency can cause headaches by promoting nerve over-excitability, cerebral vasoconstriction, and imbalanced neurotransmitter release.
Migraines and Tension Headaches Affected: The deficiency is linked to several types of headaches, most notably migraines and tension-type headaches.
Dietary Intake Is Key: Boosting magnesium through whole foods like leafy greens, nuts, seeds, and legumes is a primary strategy for increasing levels.
Supplements Vary in Absorption: When choosing a supplement, bioavailability matters; forms like citrate and glycinate are often recommended for better absorption.
Prevention, Not Cure: Magnesium supplementation is primarily a preventative measure to reduce the frequency and intensity of future headache attacks, not a quick fix during an acute episode.
Consult a Doctor: It is essential to consult a healthcare provider for personalized advice on supplementation, especially since standard blood tests can be inaccurate and supplements can cause side effects.

The Essential Role of Magnesium in the Body

Magnesium is the fourth most abundant mineral in the human body, serving as a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions. Its functions are critical for maintaining overall health and include:

Nerve and muscle function: Magnesium helps regulate the transmission of nerve signals and muscle contractions. A deficiency can lead to nerve over-excitability and muscle tension, which can be direct causes of headaches.
Blood vessel regulation: Magnesium influences the activity of blood vessels, helping them to relax. Low levels can cause vasoconstriction, or the tightening of blood vessels in the brain, which is a known trigger for migraine attacks.
Neurotransmitter balance: The mineral regulates neurotransmitters, the chemical messengers in the brain. For instance, it can block the excessive activation of NMDA receptors, which are involved in pain transmission. A deficit can disrupt this balance and contribute to headaches.
Energy production: As an essential component of energy production, magnesium helps ensure that brain cells have the necessary energy to function properly. Disruptions in this process can contribute to headaches.

The Connection Between Magnesium Deficiency and Headaches

Multiple studies have explored the relationship between magnesium levels and headaches, finding consistent evidence that a deficiency is more prevalent in individuals with migraines and chronic headaches than in healthy controls. The exact mechanisms by which low magnesium levels precipitate headaches include:

Nerve Hyper-excitability: Magnesium acts as a natural muscle and nerve relaxant. When magnesium levels are low, nerve fibers can become over-excited, increasing their sensitivity and potentially leading to the onset of a headache.
Cerebral Vasoconstriction: In a state of deficiency, the blood vessels in the brain can tighten or spasm. This narrowing of the blood vessels can trigger a migraine or other types of vascular headaches.
Cortical Spreading Depression (CSD): CSD is a wave of abnormal electrical activity in the brain linked to the aura experienced during some migraines. Low magnesium levels are associated with promoting CSD, offering a physiological explanation for the onset of a migraine with aura.
Reduced Pain Threshold: Magnesium can help modulate pain signaling. When levels are low, the body may have a lower pain threshold, making a person more susceptible to headache pain.

Boosting Magnesium Through Diet and Supplements

For many, increasing dietary magnesium can be a simple and effective strategy. However, some may require supplementation to reach optimal levels, especially since serum magnesium tests are not always reliable for detecting overall deficiency.

Magnesium-Rich Foods

Incorporating more of these foods into your diet can help boost your magnesium intake naturally:

Leafy Greens: Spinach, Swiss chard, and kale are excellent sources.
Nuts and Seeds: Almonds, pumpkin seeds, and chia seeds are packed with magnesium.
Legumes: Black beans, lentils, and chickpeas provide a good amount of the mineral.
Whole Grains: Quinoa and brown rice offer a healthy dose of magnesium.
Fish: Fatty fish like salmon and halibut contain magnesium and other beneficial nutrients.
Dark Chocolate: A moderate amount of dark chocolate (at least 70% cocoa) can be a tasty source.

Comparing Magnesium Supplements

When dietary changes are not enough, or for those with confirmed deficiency, supplements may be recommended. Different forms of magnesium have varying levels of bioavailability and can affect people differently.


Magnesium Form	Common Use	Bioavailability & Absorption	Potential Side Effects
Citrate	Migraine prevention and laxative	Well-absorbed and highly bioavailable.	Can cause digestive upset, including diarrhea.
Oxide	Migraine prevention and constipation	Lower bioavailability than citrate; less absorbed by the body.	Higher risk of digestive upset.
Glycinate	Relaxation, sleep, and anxiety	Excellent absorption and gentle on the stomach.	Less likely to cause gastrointestinal issues.
L-Threonate	Cognitive function and brain health	Can cross the blood-brain barrier effectively.	Generally well-tolerated, can be more expensive.
Sulfate	Soaking salts (Epsom) and IV therapy	Poor oral absorption; primarily absorbed topically.	Oral use not recommended for supplementation due to limited absorption.

Prevention vs. Acute Treatment

Magnesium's role in headache management is largely preventative. Regular supplementation, as often recommended for migraine prophylaxis, aims to stabilize nerve activity and regulate blood flow to reduce the frequency and intensity of attacks over time. In contrast, intravenous magnesium sulfate has been used in emergency settings to provide acute relief during a severe attack, particularly for those with low ionized magnesium levels. However, this is a medical procedure and not a substitute for ongoing preventive care.

Conclusion: A Holistic Approach

The evidence strongly suggests a link between low magnesium and an increased susceptibility to headaches, especially migraines. By addressing a potential deficiency, individuals may be able to reduce the frequency and severity of their headaches. Starting with a diet rich in magnesium-containing foods is the most natural approach. For those needing higher levels, supplements like magnesium citrate or glycinate offer effective options. However, due to the nuances of absorption, potential side effects, and the limitations of routine testing, it is crucial to consult a healthcare professional before starting any supplementation. A comprehensive approach that includes a nutritious diet, stress management, and appropriate supplementation under medical guidance offers the best path toward relief.

For more information on dietary minerals, refer to the NIH Office of Dietary Supplements website.

Frequently Asked Questions

Low magnesium is most commonly associated with migraines and tension headaches, and some evidence suggests a link to cluster headaches as well.

Low magnesium can cause blood vessels in the brain to constrict, increase nerve excitability, and affect neurotransmitter levels, all of which can trigger headache pain.

Standard blood tests measure serum magnesium, which represents only a small fraction of the body's total magnesium. Most of the mineral is stored in bones and cells, so these tests can be unreliable for detecting an overall deficiency.

Focus on magnesium-rich foods like dark leafy greens (spinach, kale), nuts and seeds (almonds, pumpkin seeds), legumes (black beans, lentils), and whole grains (quinoa, brown rice).

Magnesium is thought to help prevent headaches by stabilizing nerve activity, promoting relaxation of blood vessels, and influencing neurotransmitter balance.

Magnesium citrate is often recommended for its good absorption, while magnesium glycinate is known for being gentle on the stomach and promoting relaxation. Magnesium L-threonate is noted for its ability to cross the blood-brain barrier.

Supplements can cause mild side effects such as diarrhea, nausea, and stomach cramps. It is important to consult a doctor, especially if you have kidney problems.

Consistency is key; it may take time for regular supplementation to potentially lead to a reduction in headache frequency or intensity.