Can magnesium give you headaches? Understanding the link

October 25, 2025 •

4 min read

While often promoted for its benefits in preventing headaches, research indicates that as much as 50% of the US population may have inadequate dietary magnesium intake. The relationship between this essential mineral and head pain is complex, begging the question: Can magnesium give you headaches? The answer involves understanding the delicate balance of this nutrient in the body.

Quick Summary

Investigates whether magnesium can cause headaches, exploring the roles of both deficiency (hypomagnesemia) and excess (hypermagnesemia) in triggering head pain. Also discusses potential side effects of supplementation and proper intake strategies.

Key Points

Magnesium Deficiency is a Common Cause: Low magnesium levels, or hypomagnesemia, are a well-documented trigger for headaches and migraines, affecting nerve function and blood vessel dilation.
Excessive Intake can Cause Headaches: While rare, taking too much magnesium, primarily from supplements, can lead to hypermagnesemia and side effects, including head pain.
Supplements Can Indirectly Trigger Pain: The gastrointestinal distress caused by high doses of magnesium supplements can lead to dehydration, which can, in turn, trigger a headache.
Certain Forms are Better Tolerated: Magnesium glycinate and citrate are generally better absorbed and cause fewer digestive side effects compared to magnesium oxide, which can help avoid discomfort.
Dietary Sources are Safest: It is nearly impossible to consume excessive magnesium from food alone. Focus on a balanced diet rich in leafy greens, nuts, and seeds to maintain healthy levels.
Consult a Doctor for High Doses: For therapeutic use, such as migraine prevention, supplementation should be taken under medical supervision.

The Dual Role of Magnesium: Deficiency vs. Excess

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including nerve function, blood glucose control, and energy production. Its role in managing headaches is well-documented, with numerous studies showing that deficiency is a common factor in migraine sufferers. However, as with any supplement, an excessive intake can lead to adverse effects, and a headache can be one of them. The key lies in understanding the difference between insufficient levels and an overdose.

Magnesium Deficiency (Hypomagnesemia) and Headaches

Magnesium deficiency is a far more common trigger for head pain than excess intake. Research shows a strong correlation between low magnesium levels and an increased frequency and severity of headaches, especially migraines. Several mechanisms explain this link:

Cortical Spreading Depression (CSD): Low magnesium has been linked to CSD, an electrical disturbance in the brain often associated with migraine with aura. A lack of magnesium can alter brain signaling and trigger these episodes.
Vasoconstriction: Inadequate magnesium levels can cause blood vessels to constrict or tighten. This vasoconstriction can lead to increased blood pressure and headache pain.
Neurotransmitter Imbalance: Magnesium influences the release of neurotransmitters, chemicals that help nerve cells communicate. A deficiency can disrupt this process, increasing nerve excitability and potentially triggering headaches.
Increased Pain Sensitivity: Some studies suggest that low magnesium may enhance overall pain sensitivity, making individuals more prone to headaches and other discomforts.

Magnesium Excess (Hypermagnesemia) and Headaches

While uncommon from dietary sources, consuming very high doses of magnesium supplements can lead to hypermagnesemia, a condition with high magnesium levels in the blood. In healthy individuals, the kidneys are very efficient at excreting excess magnesium, but those with impaired kidney function are at higher risk. Symptoms of hypermagnesemia can include:

Nausea and vomiting
Abdominal cramping and diarrhea
Low blood pressure
Muscle weakness
Confusion and drowsiness
Headaches

The headache associated with magnesium excess is often a secondary symptom, possibly related to the dehydration caused by the digestive side effects. For this reason, it is crucial to stay within recommended guidelines and consult a healthcare provider before taking high amounts of supplemental magnesium.

Managing Magnesium Intake for Headache Prevention

For most people, the goal is to prevent headaches by maintaining adequate magnesium levels, not avoiding the nutrient altogether. This can be achieved through a balanced diet rich in magnesium or, when advised by a doctor, through supplementation.

Magnesium-Rich Foods:

Dark, leafy greens (spinach, kale)
Nuts and seeds (almonds, pumpkin seeds)
Legumes (black beans, lentils)
Whole grains (brown rice, oats)
Avocados and bananas
Dark chocolate

Comparison of Magnesium Supplement Forms

Different forms of magnesium supplements are available, each with varying levels of absorption and potential side effects. Choosing the right one can minimize discomfort.


Magnesium Form	Primary Use	Potential Side Effects	Absorption Rate	Best For
Oxide	Constipation/Indigestion	Higher risk of diarrhea, cramping	Poor	Acute constipation relief
Citrate	Constipation, sleep, anxiety	Can cause diarrhea, but better absorbed than oxide	Good	General supplementation
Glycinate	Sleep, anxiety, nerve health	Less likely to cause digestive issues	Good	Sensitive stomachs, headaches
Malate	Energy production, muscle recovery	Well-tolerated, may have energizing effect	Good	Fatigue, muscle soreness

Seeking Medical Guidance

Before beginning or significantly altering a supplementation regimen, particularly with high doses, it is vital to consult with a healthcare professional. This is especially important for individuals with pre-existing kidney conditions, as they are at a higher risk of developing hypermagnesemia. A doctor can help determine if a deficiency is present and recommend the safest, most effective approach for your needs.

Conclusion

Ultimately, the question of "Can magnesium give you headaches?" has a nuanced answer: it's rarely the magnesium itself but rather an imbalanced intake that can be the issue. While magnesium deficiency is a recognized trigger for headaches and migraines, excessive intake, almost always from supplementation, can lead to adverse effects including head pain. By prioritizing a diet rich in magnesium and consulting with a healthcare provider before supplementing, you can work towards maintaining the proper balance and potentially reducing headache frequency. Magnesium is a powerful tool for wellness when used correctly, but like any nutrient, balance is essential. For more authoritative information on the role of magnesium in health, visit the National Institutes of Health (NIH) website.

Symptoms of Magnesium Imbalance

Hypomagnesemia (Deficiency) Signs:

Nausea
Fatigue and weakness
Loss of appetite
Numbness or tingling
Muscle cramps
Abnormal heart rhythm

Hypermagnesemia (Excess) Signs:

Nausea and vomiting
Diarrhea and cramping
Low blood pressure
Drowsiness
Muscle weakness
Headache

NIH Office of Dietary Supplements: Magnesium Fact Sheet

Frequently Asked Questions

Yes, while a headache is not a common side effect of magnesium supplementation, taking very high doses can lead to hypermagnesemia, which may cause secondary symptoms like headaches and nausea.

A deficiency in magnesium (hypomagnesemia) is far more likely to cause or contribute to headaches, especially migraines, than an excess. In fact, low magnesium is a well-established risk factor for migraines.

Headaches from excessive magnesium are typically accompanied by other symptoms, such as diarrhea, nausea, muscle weakness, and fatigue. These side effects, especially dehydration from diarrhea, may be the actual cause of the head pain.

Maintaining adequate daily magnesium intake is important for overall health and may help prevent headaches. It's best to discuss appropriate intake with a healthcare professional.

Yes. Different forms have varying absorption rates and side effects. Magnesium glycinate and citrate are often better absorbed and less likely to cause the digestive issues that might indirectly lead to headaches, compared to magnesium oxide.

Absolutely. Incorporating more magnesium-rich foods like leafy greens, nuts, seeds, and whole grains into your diet is a safe and effective way to maintain healthy magnesium levels without the risks associated with high-dose supplements.

It is crucial to consult a healthcare provider before taking any supplement while pregnant to ensure the correct approach and form. They can provide guidance on appropriate intake.