Understanding How many mg of magnesium should I take for migraines?: A Nutritional Guide

October 26, 2025 •

5 min read

Studies indicate that individuals with migraines often have lower magnesium levels in their bodies, particularly in the brain. Knowing how many mg of magnesium should I take for migraines? is a key question for those seeking nutritional support for prevention, with expert guidelines commonly discussing potential daily amounts.

Quick Summary

A daily oral magnesium intake is often discussed for migraine prophylaxis. The ideal amount and form depend on absorption and tolerance, with certain forms generally better absorbed. Consult a healthcare professional to determine the appropriate approach.

Key Points

Intake Discussions: For migraine prevention, daily oral intake of magnesium within certain amounts is commonly discussed by healthcare professionals, though individual needs may vary.
Discuss a Gradual Approach: To minimize digestive side effects, discuss starting with a lower amount and increasing it gradually under medical supervision.
Form Matters: Highly bioavailable forms like magnesium glycinate and citrate are often discussed due to potential for better absorption and fewer gastrointestinal side effects compared to magnesium oxide.
Risk of Side Effects: High intakes of supplemental magnesium can potentially cause diarrhea, nausea, and cramping. Individuals with kidney issues should use caution and always consult a doctor.
Dietary Complements: Supplementation can be complemented by a diet discussed as being rich in magnesium, including foods like leafy greens, nuts, seeds, and legumes.
Mechanism of Action: Magnesium may help prevent migraines by potentially regulating neurotransmitters, relaxing blood vessels, and reducing inflammation.

Magnesium is a vital mineral involved in over 300 biochemical reactions in the human body, playing a crucial role in nerve function, muscle activity, and energy production. Its importance in neurological health has led to significant research on its use as a preventive therapy for migraines. While standard blood tests may not accurately reflect a deficiency, the link between low magnesium levels and migraines is well-documented in clinical studies. Supplementation offers a promising, safe, and inexpensive option for many, but determining the optimal approach is essential for effectiveness and minimizing side effects.

Discussion of Magnesium Intake for Migraine Prevention

Healthcare providers and leading organizations often discuss daily oral intake of magnesium for migraine prevention. The consensus from groups like the American Migraine Foundation typically suggests considering specific daily amounts. It is important to note that these figures refer to the total elemental magnesium content, which should be listed on the product packaging. Starting with a lower amount and gradually increasing it can help assess your body's tolerance and reduce the risk of side effects, such as gastrointestinal distress. Some sources, like the German Migraine and Headache Society, discuss taking specific amounts daily, which highlights the importance of discussing a personalized plan with a doctor.

Considerations for Higher Intakes

The Tolerable Upper Intake Level (UL) for supplemental magnesium is often cited, and intakes discussed for migraine prevention may exceed this. This is why it is crucial to use magnesium for migraine prevention only under the supervision of a healthcare provider. For most individuals with healthy kidneys, the body can effectively excrete excess magnesium, but those with impaired kidney function are at greater risk of toxicity. Higher intakes are sometimes discussed but should only be done so with medical guidance.

Understanding Different Forms of Magnesium Supplements

Not all magnesium supplements are created equal. The bioavailability—or how well your body can absorb and utilize the mineral—varies significantly depending on the form. Choosing the right type is key to maximizing effectiveness and minimizing common side effects like diarrhea.

Comparison of Common Magnesium Forms for Migraine


Magnesium Form	Bioavailability	Common Uses	Potential Side Effects	Notes for Migraine
Magnesium Oxide	Low	Constipation relief, antacid	Diarrhea, stomach cramping	Discussed in studies due to high elemental content per dose. Less absorption means higher potential for diarrhea.
Magnesium Glycinate	High	Relaxation, sleep support	Less likely to cause digestive issues	Highly bioavailable and well-tolerated, making it a potential choice for consistent, long-term use.
Magnesium Citrate	High	Constipation relief, supplementation	Can cause diarrhea, particularly at higher amounts	Readily absorbed, but the laxative effect can be a consideration for migraine patients unless constipation is also a factor.
Magnesium Threonate	High	Cognitive support, neurological health	Well-tolerated	Ability to potentially cross the blood-brain barrier may offer targeted neurological considerations.
Trimagnesium Dicitrate	High	Supplementation	Mild diarrhea, gastric complaints	One placebo-controlled trial showed significant reduction in migraine attacks.

How Magnesium May Help Prevent Migraines

The mechanisms by which magnesium may help prevent migraines are complex and multifaceted, potentially affecting several key neurological pathways:

Neurotransmitter Regulation: Magnesium may help regulate neurotransmitters like serotonin, which plays a role in migraine attacks. By potentially stabilizing these signals, it may help prevent the cascade of events that leads to a migraine.
Blood Vessel Tone: As a natural calcium channel blocker, magnesium may help relax and dilate blood vessels, which could improve blood flow. This might help prevent the vasoconstriction and vasodilation thought to be involved in migraine attacks.
Inflammation Reduction: Magnesium has anti-inflammatory properties that may help reduce the overall inflammatory response involved in migraine attacks.
Neuromuscular Excitability: Magnesium plays a central role in controlling nerve and muscle excitability. A deficiency could potentially lead to increased excitability, which might trigger headaches.

Dietary Sources of Magnesium

Supplementation is one way to address potential deficiency, but a nutrient-dense diet is the foundation of good health. Increasing your intake of magnesium-rich foods can complement any supplement regimen.

Some excellent dietary sources include:

Dark leafy greens: Spinach, kale, and Swiss chard are discussed as sources of magnesium.
Nuts and seeds: Pumpkin seeds, almonds, and cashews are particularly discussed as sources.
Legumes: Black beans, lentils, and chickpeas are discussed as options.
Whole grains: Quinoa, brown rice, and oats are discussed as providing a certain amount of the mineral.
Dark chocolate: This popular treat is also discussed as a source of magnesium.
Avocados: This fruit is discussed as containing a significant amount of magnesium.

Risks and Considerations

While magnesium is generally considered safe, high intakes can cause adverse effects, particularly gastrointestinal issues like diarrhea and abdominal cramps. In rare cases, extremely high intake (usually from supplements) can lead to more serious toxicity, known as hypermagnesemia, which can cause symptoms like low blood pressure, muscle weakness, and confusion. This is especially a concern for individuals with kidney disease, as impaired kidneys cannot effectively excrete excess magnesium. Magnesium supplements can also interact with certain medications, including antibiotics and diuretics. Always consult with a healthcare provider before starting supplementation.

How to Discuss Starting

Consult Your Doctor: Discuss your migraine symptoms and treatment options with your healthcare provider. They can help determine if magnesium supplementation is appropriate for you.
Discuss a Starting Approach: If your doctor recommends supplementation, discuss a starting amount to see how your body tolerates it.
Discuss Dividing Intake: To potentially improve absorption and reduce side effects, discuss splitting your daily intake into smaller amounts throughout the day, potentially taking them with food.
Discuss the Right Form: Discuss potentially opting for a highly bioavailable form like magnesium glycinate or threonate, especially if you experience digestive sensitivity.
Monitor Your Symptoms: Keep a headache diary to track changes in the frequency, duration, and severity of your migraines. It can take several months to potentially see a noticeable effect.

Conclusion

Magnesium supplementation has been discussed as a potentially safe and effective adjunctive treatment for migraine prevention in many individuals, with typical recommended intakes falling within certain daily amounts. By understanding the roles of different magnesium forms, focusing on dietary intake, and discussing a conservative starting approach, you can work with your healthcare team to find the right strategy. While it is not a cure-all, magnesium is a generally well-tolerated and inexpensive option that may help reduce the frequency and severity of migraines for many sufferers, particularly those with aura or menstrually-related attacks. For more detailed information on migraine management, consult resources from organizations like the American Migraine Foundation.

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Always consult with a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

A commonly discussed starting intake for magnesium supplementation for migraine prevention is typically a specific amount per day. It's often recommended to discuss starting lower and gradually increasing the intake to assess tolerance with a healthcare professional.

Magnesium glycinate is generally discussed as potentially better for migraines than magnesium oxide because it is discussed as being more bioavailable and less likely to cause digestive side effects like diarrhea. Magnesium oxide is discussed as being less easily absorbed and more likely to potentially cause stomach upset.

While increasing your intake of magnesium-rich foods like leafy greens, nuts, and seeds is beneficial, for potential optimal migraine prevention, supplements are often discussed as necessary. Many people, including those with migraines, are discussed as not consuming adequate magnesium from their diet alone.

Commonly discussed potential signs of excessive supplemental magnesium include diarrhea, nausea, and abdominal cramping. In rare, more severe cases, symptoms can potentially include low blood pressure, muscle weakness, and irregular heartbeat.

The potential effects of magnesium supplementation for migraine prevention are not immediate. Many studies have discussed a reduction in migraine frequency and severity after several months of consistent daily use, typically around three to four months.

Discussing splitting your daily magnesium intake into smaller amounts and potentially taking it with food is discussed as helping improve absorption and minimize digestive side effects, which are discussed as being more common with a single large intake.

Some evidence suggests that intravenous magnesium sulfate may potentially be effective for treating acute migraine attacks, especially for those with aura. However, for most, daily oral supplementation is discussed for long-term prevention rather than acute relief.