Finding Relief: Which Type of Magnesium is Best for Migraines?

October 7, 2025 •

3 min read

According to some studies, up to 50% of people experiencing an acute migraine attack have measurably low levels of ionized magnesium. Understanding which type of magnesium is best for migraines is crucial, as the effectiveness of supplementation is influenced by the form, absorption, and potential side effects.

Quick Summary

The best magnesium for migraine relief depends on individual needs, tolerability, and desired effects. Higher bioavailability forms like glycinate and threonate are often preferred, while cheaper options like oxide have poor absorption and higher GI side effects.

Key Points

High Bioavailability is Key: Forms of magnesium with higher bioavailability, such as glycinate, threonate, and citrate, are generally considered more effective for migraine prevention than poorly absorbed forms like oxide.
Magnesium Glycinate is Well-Tolerated: This chelated form is gentle on the stomach and has calming properties, making it a potential choice for those with stress-induced migraines.
Magnesium Threonate Targets the Brain: As a newer form that may cross the blood-brain barrier, threonate is a promising option for potentially impacting brain function and is particularly relevant for neurological conditions.
Side Effects Vary by Form: Lower-quality forms like magnesium oxide and the laxative properties of magnesium citrate can potentially cause gastrointestinal side effects like diarrhea, which may hinder consistent use.
Consistency is Crucial: Effective migraine prevention with magnesium often requires consistent daily supplementation for a period of time. Consulting with a healthcare provider can help determine appropriate use.
Consult a Healthcare Provider: Always discuss supplementation with a doctor, especially to determine the right form and to ensure it doesn't interfere with other medications or health conditions.

The Connection Between Magnesium and Migraines

Magnesium is an essential mineral involved in numerous biochemical reactions crucial for nerve function and blood vessel health. Research indicates a strong link between low magnesium levels and migraines, with deficiencies sometimes found in the brains and cells of migraine sufferers. Magnesium may help with migraines by regulating neurotransmitters, relaxing blood vessels, preventing cortical spreading depression, and reducing inflammation and oxidative stress. Due to its safety and affordability, magnesium is often considered as a potential preventive measure.

Comparing Magnesium Types for Migraine

The effectiveness of magnesium supplements for migraines is significantly influenced by the form, which impacts absorption and side effects. Here's a comparison of common types:

Magnesium Glycinate: High Absorption and Calming Effects

Magnesium glycinate, bound to the amino acid glycine, is known for its high bioavailability and gentle effect on the stomach. Glycine also has calming properties, which can be beneficial for stress-related migraines. Many find it may help with sleep.

Magnesium Threonate: Targeting the Brain

Magnesium L-threonate is a specialized form that may effectively cross the blood-brain barrier, potentially benefiting neurological conditions like migraine. While more specific migraine research is ongoing, its potential impact on brain magnesium levels and cognitive function is promising. It is generally more expensive and may be energizing, often recommended for daytime use.

Magnesium Citrate: Effective but with Digestive Considerations

Magnesium citrate is a widely available and well-absorbed form that has shown positive results in some migraine prevention studies. However, its potential laxative effect may not be suitable for everyone.

Magnesium Oxide: Common but Poorly Absorbed

Magnesium oxide is common and inexpensive but has poor absorption compared to other forms. This can potentially increase the risk of gastrointestinal side effects like diarrhea. While used in some studies, its low bioavailability may make it less ideal for consistent prevention.

Other Forms: Chloride and Malate

Magnesium chloride can be used topically (like in Epsom salt baths) for potential relief during an attack, but research is limited. Magnesium malate is highly bioavailable, gentle on the stomach, and often suggested for those with conditions like chronic fatigue alongside migraines.

Comparison of Common Magnesium Forms for Migraine


Magnesium Form	Bioavailability	Common Uses (Besides Migraine)	Migraine Benefits	Potential Side Effects
Glycinate	High	Anxiety, Sleep Support, Muscle Relaxation	Effective prevention, calming effect (good for stress triggers)	Gentle on stomach, low risk of GI issues
Threonate	High	Cognitive Enhancement, Memory	Crosses blood-brain barrier, targets neurological function	More expensive, can be energizing
Citrate	High	Constipation Relief	Effective prevention, well-studied	Can cause diarrhea due to laxative properties
Oxide	Low	Constipation, Heartburn	Used in studies for prevention	High risk of gastrointestinal distress, poor absorption
Chloride	Medium	Topical/Epsom Salts, Electrolyte Balance	Can provide topical relief, oral form easily absorbed	Can cause GI upset at high levels
Malate	High	Chronic Fatigue, Fibromyalgia	Bioavailable, less GI upset, energy support	Generally well-tolerated

Considerations for Supplementing Magnesium

Always consult a healthcare provider before starting magnesium supplements, especially with existing health conditions or other medications. For migraine prevention, consistent daily use for a period of time is typically recommended. A doctor can help determine the appropriate form and considerations for use, and starting with a low amount may help assess tolerance. Side effects like diarrhea may suggest a different form is needed.

Beyond Supplements: Dietary Sources

While supplements may be necessary for therapeutic levels, incorporating magnesium-rich foods is also beneficial. Good sources include leafy greens, nuts, seeds, legumes, whole grains, avocados, bananas, and dark chocolate. A balanced diet can contribute to overall migraine management.

Conclusion: Making the Best Choice for You

Choosing which type of magnesium is best for migraines depends on individual needs and tolerability. Magnesium glycinate is a highly bioavailable and well-tolerated option, particularly for stress-related migraines. Magnesium threonate is a promising, albeit more expensive, option for targeting brain magnesium levels. Magnesium citrate is effective but has potential laxative effects. Magnesium oxide is less absorbed and more likely to cause digestive issues, making it less ideal for consistent prevention. Consulting with a doctor is the best way to determine the right form and considerations for your specific situation. The American Migraine Foundation offers additional resources on magnesium and migraine management. https://americanmigrainefoundation.org/resource-library/magnesium/.

Frequently Asked Questions

Magnesium may help reduce the frequency and intensity of migraine attacks by regulating nerve signaling, relaxing blood vessels, and potentially preventing the wave of brain activity known as cortical spreading depression.

Consistency is key for magnesium supplementation, and it may take anywhere from 1 to 4 months of regular intake to notice a significant reduction in migraine frequency or severity.

Consulting with a healthcare provider can help determine a suitable approach to magnesium for migraine prevention based on individual needs.

While a diet rich in magnesium is beneficial, the levels sometimes considered for migraine prevention are often difficult to achieve through food alone, making supplementation a common approach.

The most common side effect is gastrointestinal distress, including diarrhea and cramping, which may be more likely with poorly absorbed forms like magnesium oxide. Using a more bioavailable form like glycinate or citrate may potentially reduce this risk.

Magnesium oxide is poorly absorbed and may be more likely to cause digestive upset, while magnesium glycinate is a highly bioavailable chelated form that is generally gentle on the stomach and is associated with calming effects.

Oral magnesium supplementation is primarily considered for prevention. While intravenous magnesium sulfate has shown effectiveness for acute attacks in emergency settings, oral forms do not typically have the same rapid effect for treating an ongoing headache.