Can magnesium relieve a headache? Exploring its nutritional impact

October 7, 2025 •

4 min read

Research consistently shows a link between low magnesium levels and migraines, raising the question: Can magnesium relieve a headache? Studies indicate that for some individuals, ensuring adequate magnesium intake can be a safe and well-tolerated approach to manage head pain, particularly for prevention. A magnesium deficiency may contribute to increased nerve excitability and muscle tension, which are triggers for various types of headaches.

Quick Summary

This article examines the role of magnesium in headache and migraine management. It covers how magnesium deficiency impacts neurological function, explores evidence for using supplements and dietary sources for relief, and explains the differences between various magnesium forms.

Key Points

Magnesium Deficiency Link: A significant portion of the population is magnesium deficient, and this is especially common among individuals with chronic headaches or migraines.
Mechanism of Action: Magnesium helps relieve head pain by relaxing blood vessels, calming nerve excitability, and preventing cortical spreading depression associated with migraines.
Supplement vs. Diet: While dietary sources are ideal, supplements offer targeted and often more effective intake for managing frequent headaches and are generally safe for long-term use.
Choosing the Right Form: The potential benefits of different magnesium forms vary; for example, magnesium glycinate may be helpful for tension headaches, while magnesium citrate is often discussed for migraines.
Consult a Healthcare Provider: It is important to consult a healthcare provider, especially if you have kidney problems, to determine if magnesium supplementation is appropriate for you.
Potential for Relief: Consistent, daily magnesium intake, either through diet or supplementation, may help reduce the frequency and intensity of migraines for many people.

The Connection Between Magnesium Deficiency and Headaches

Magnesium is the fourth most abundant cation in the human body, playing a crucial role in over 300 biochemical reactions that support nerve function, muscle contraction, and blood vessel health. A deficiency in this vital mineral is surprisingly common, with some estimates suggesting nearly 50% of the population may not be getting enough. This deficit can have a profound impact on the body's nervous system, potentially affecting the frequency and intensity of headaches, particularly migraines.

For those who experience frequent headaches, the connection to magnesium is multifaceted. Low levels of magnesium can increase the excitability of muscle and nerve fibers, leading to tension headaches caused by muscle tightness in the neck and shoulders. In the context of migraines, magnesium deficiency may encourage the constriction of blood vessels in the brain and alter the release of neurotransmitters, such as calcitonin gene-related peptide (CGRP) and serotonin, which are major players in the development of migraine attacks. Some individuals with migraines show decreased magnesium levels not just in their blood, but also in brain tissue and cerebrospinal fluid, further supporting this link.

How Magnesium Works to Provide Relief

Magnesium's potential to relieve headaches stems from several key mechanisms:

Stabilizing Neurotransmitters: Magnesium acts as a natural blocker of certain glutamate receptors (NMDA receptors) that are associated with pain transmission and excitotoxicity in the nervous system. By regulating glutamatergic signaling, magnesium can calm overactive nerve activity that may trigger a migraine.
Regulating Blood Vessels: The mineral helps to prevent the constriction of blood vessels in the brain, a common phenomenon during a migraine attack. It can inhibit the effects of serotonin, a neurotransmitter that can cause vasoconstriction, thereby promoting healthier blood flow.
Preventing Cortical Spreading Depression (CSD): CSD is a wave of brain signaling that is thought to cause the aura associated with some migraines. Research suggests that ionized magnesium can help block CSD, which may explain why it appears particularly effective for migraines with aura.
Reducing Muscle Tension: For tension-type headaches, magnesium promotes muscle relaxation. By preventing the excitability of muscle fibers, it can alleviate the tightness in the neck and shoulders that often triggers this type of head pain.
Improving Sleep Quality: Poor sleep is a well-known migraine trigger. Magnesium's ability to promote relaxation and support the release of calming neurotransmitters helps improve sleep quality, which is an important component of headache prevention.

Magnesium Supplementation for Headache Management

Oral magnesium is often considered a safe and inexpensive preventive strategy for frequent headaches. The effectiveness can depend on the specific form of magnesium used, as absorption rates vary significantly. It's important to consult a healthcare provider before beginning supplementation, especially for individuals with kidney issues.

Intravenous (IV) magnesium sulfate has also shown promise, particularly for acute, severe headaches in emergency settings, especially for those with documented low ionized magnesium levels or migraines with aura. For chronic or frequent headaches, however, oral supplementation is the standard approach.

Increasing Your Magnesium Intake Through Diet

Before turning to supplements, boosting magnesium intake through a diet rich in whole foods is the ideal first step. Fortunately, many healthy foods are excellent sources:

Leafy Greens: Spinach, kale, and Swiss chard.
Nuts and Seeds: Pumpkin seeds, almonds, cashews, and chia seeds.
Legumes: Black beans, edamame, and black-eyed peas.
Whole Grains: Quinoa, brown rice, and whole oats.
Other Sources: Dark chocolate (70% or higher), avocados, bananas, and fatty fish like salmon.

Which Type of Magnesium is Best for Headaches?

Choosing the right form of magnesium is crucial for maximizing its effectiveness and minimizing side effects. Here is a comparison of common magnesium supplements:


Magnesium Form	Bioavailability	Potential Benefit for Headaches	Common Side Effects	Additional Notes
Magnesium Oxide	Low	May aid in migraine prevention, especially with aura	Diarrhea, stomach upset	Inexpensive, may require consideration for absorption.
Magnesium Citrate	High	May support migraine prevention and acute treatment	May cause diarrhea in some individuals	Well-absorbed and frequently discussed for migraines.
Magnesium Glycinate	High	May help with tension headaches, muscle relaxation	Generally fewer digestive side effects	Bound to glycine, which may promote calmness.
Magnesium Threonate	Very high (crosses blood-brain barrier)	May be beneficial for certain neurological issues	Less common side effects reported	May have targeted effects on brain magnesium levels.
Magnesium Pidolate	High	May be useful for menstrual migraine and tension headaches	Mild digestive effects possible	High bioavailability and good intracellular penetration observed in studies.

Conclusion: A Complementary Role in Headache Management

Research provides strong evidence that magnesium plays a role in both preventing and treating various headaches, particularly migraines, with oral supplementation being a safe, accessible, and often cost-effective strategy. While it may not offer immediate relief for an ongoing attack, consistent daily intake can help reduce the frequency and severity of future episodes, especially for those with a known or suspected deficiency. Increasing dietary intake of magnesium-rich foods should be the foundation, while a high-quality supplement can bridge any nutritional gaps. Different forms of magnesium target different issues, so personalized recommendations from a healthcare professional are advisable. For those seeking alternative or complementary approaches to managing headache pain, exploring the role of magnesium in their diet is a very promising avenue to explore.

For more in-depth information, the National Institutes of Health (NIH) provides extensive research on the subject.

Frequently Asked Questions

For acute, severe headaches, intravenous magnesium can provide relief, sometimes relatively quickly. However, oral magnesium is primarily a preventative measure, with noticeable reductions in headache frequency and severity typically taking time with consistent use.

To increase magnesium intake, focus on a diet rich in leafy greens like spinach, nuts and seeds such as almonds and pumpkin seeds, legumes like black beans, and whole grains such as quinoa. Dark chocolate is also a good source.

Yes, different magnesium forms are sometimes discussed in relation to different headache types due to their varying absorption rates and effects. Magnesium glycinate is sometimes suggested for tension headaches, while magnesium citrate or oxide is frequently mentioned for migraines.

The most common side effect of oral magnesium supplementation is gastrointestinal issues, particularly diarrhea. Starting with a lower amount and taking it with food may help minimize this. Severe toxicity is rare and usually associated with impaired kidney function.

Yes, evidence suggests that magnesium may be particularly beneficial for migraines with aura. It is believed to help prevent the cortical spreading depression (CSD) wave in the brain that causes aura symptoms.

Before starting any supplement for headache prevention, it's advisable to consult with a healthcare professional. They can help determine if magnesium is appropriate for your specific needs and health status.

Studies have shown that oral magnesium can reduce headache days in children aged 3-17. However, as with any supplement for a minor, it is crucial to consult a pediatrician to determine if it is appropriate.