What Kind of Magnesium Gets Rid of Headaches Effectively?

October 29, 2025 •

3 min read

Research suggests that up to 50% of individuals who experience migraines may have a magnesium deficiency. Understanding what kind of magnesium gets rid of headaches is crucial, as the mineral's effectiveness varies significantly depending on its form, bioavailability, and targeted action within the body.

Quick Summary

The most effective magnesium for headaches depends on the form, as bioavailability and side effects differ. Highly-absorbed types like glycinate are often recommended for prevention, while less-absorbed forms like oxide are used in some clinical trials but can cause digestive upset.

Key Points

Magnesium Glycinate: A highly bioavailable form of magnesium known for being gentle on the stomach and effective for migraine prevention and anxiety relief.
Magnesium Oxide: Inexpensive and widely studied, but it has low bioavailability and is associated with a high risk of digestive side effects like diarrhea.
Magnesium Bioavailability: How well the body can absorb the mineral is a crucial factor, making some forms more effective for systemic use than others.
Migraine Prevention vs. Acute Treatment: Oral magnesium is best for long-term prevention, while intravenous magnesium sulfate may be used for acute, severe attacks in a clinical setting.
Personalized Choice: The best magnesium form depends on your individual needs, tolerance, and specific headache triggers, emphasizing the need for medical consultation.
Consider Side Effects: Be mindful of gastrointestinal side effects, which can be minimized by choosing a better-absorbed form like glycinate or starting with a lower dosage.
Dietary Sources: Incorporating magnesium-rich foods such as leafy greens, nuts, and seeds can complement supplementation and support overall health.

The Link Between Magnesium and Headaches

Magnesium is an essential mineral involved in hundreds of bodily functions, including nerve function, muscle contraction, and blood pressure regulation. A significant amount of research has shown a correlation between lower magnesium levels and an increased risk of migraines and other headaches. For those with migraines, magnesium can help by:

Regulating neurotransmitters: It helps regulate key neurotransmitters like serotonin, which play a role in mood and pain perception.
Relaxing blood vessels: Magnesium acts as a natural calcium channel blocker, which helps relax blood vessels and improve blood flow, preventing the vascular changes often associated with migraines.
Reducing inflammation: It possesses anti-inflammatory properties that can help mitigate the inflammatory response involved in a migraine attack.
Preventing cortical spreading depression (CSD): This is a wave of abnormal electrical activity in the brain that causes aura and pain. Magnesium can help suppress CSD.

Factors Influencing Magnesium's Effectiveness

Not all magnesium supplements are created equal. The effectiveness of a supplement for headache relief hinges on two key factors:

Bioavailability: This refers to how well the body can absorb and utilize the magnesium. Different forms of magnesium have vastly different absorption rates, which impacts their therapeutic effect.
Targeted action: Some forms of magnesium are better at crossing the blood-brain barrier or have different effects on the body, making them more suitable for certain conditions.

Comparing Magnesium Forms for Headache Relief

When seeking relief, it is essential to compare the various types of magnesium supplements available. Below is a comparison table outlining some of the most common forms and their characteristics relevant to headache and migraine management.


Magnesium Form	Bioavailability	Common Uses for Headaches	Side Effects	Key Advantages
Magnesium Glycinate	High	Prevention of chronic and menstrual migraines; anxiety reduction	Generally gentle on the stomach, less likely to cause diarrhea	High absorption; calming effect
Magnesium Oxide	Low	Historically used in migraine prevention studies; constipation relief	Can cause significant digestive upset and diarrhea	High elemental magnesium content per dose; inexpensive
Magnesium Citrate	Good	General supplementation; constipation relief	Can have a strong laxative effect	Good absorption; available in easy-to-mix powders
Magnesium L-Threonate	High	Cognitive function support; brain-related issues like brain fog	Generally well-tolerated; can be more expensive	Crosses the blood-brain barrier effectively
Magnesium Malate	High	Chronic pain conditions like fibromyalgia	Low digestive stress	Gentle on the stomach; provides energizing properties

Choosing the Right Magnesium for You

For many, the best place to start is with a highly-bioavailable and well-tolerated form like magnesium glycinate. Its gentle effect on the digestive system makes it a good option for consistent daily use, which is necessary for preventing headaches and migraines. For those whose headaches are accompanied by constipation, magnesium citrate might offer a dual benefit, though its laxative effects should be considered.

Magnesium oxide, despite being a low-cost and commonly used form in clinical trials, is not recommended for long-term supplementation due to its poor absorption and high potential for digestive side effects. For those with migraine with aura or cognitive issues, the newer, more expensive magnesium L-threonate might be beneficial due to its ability to cross the blood-brain barrier.

Considerations and Potential Side Effects

It is vital to consult with a healthcare provider before beginning any new supplement regimen. Magnesium, while generally safe, can have side effects and potential drug interactions, especially in high doses or for individuals with kidney issues. The most common side effect is diarrhea, which is more prevalent with less-absorbed forms like magnesium oxide. To mitigate this, consider starting with a lower dose and slowly increasing it, or switching to a gentler form like glycinate. You can also maximize your magnesium intake through your diet by consuming more leafy greens, nuts, seeds, and whole grains. For more information, you can visit the American Migraine Foundation.

Conclusion

Magnesium is a well-researched, low-risk, and often effective preventive strategy for headaches and migraines, especially for those with low magnesium levels. While magnesium oxide has been used in many studies, its low bioavailability makes it a poor choice for consistent supplementation. For long-term prevention, highly-absorbable forms like magnesium glycinate are typically the best choice. For acute attacks, intravenous magnesium sulfate can provide relief, particularly for those with aura. The right choice depends on your specific needs, health status, and tolerance, underscoring the importance of personalized medical advice.

Frequently Asked Questions

Magnesium glycinate is often recommended for headache prevention due to its high bioavailability and gentle effect on the digestive system. This makes it suitable for long-term, consistent supplementation without causing significant stomach upset.

While magnesium oxide has been used in clinical studies for migraine prevention, its low absorption rate and potential for digestive side effects make it a less ideal choice for raising systemic magnesium levels compared to other forms. Some individuals still find it effective, but many prefer more bioavailable options.

For preventive effects, oral magnesium supplementation requires consistent, daily use over a period of weeks to months to build up stores and become effective. It is not typically useful for treating an acute headache attack.

The most common side effect is gastrointestinal distress, primarily diarrhea, which is more common with poorly absorbed forms like magnesium oxide and citrate. Generally, magnesium supplements are well-tolerated, especially forms like glycinate.

While a diet rich in magnesium-containing foods is beneficial, achieving the higher doses often studied for migraine prevention (typically 400-600 mg) can be difficult through diet alone. Supplements are often necessary to reach therapeutic levels.

Magnesium is generally safe for most people, but it is important to consult a healthcare provider before starting supplementation, especially if you have kidney problems or are pregnant. High doses can be problematic in certain health conditions.

Research suggests that magnesium, in general, can be particularly helpful for preventing migraines with aura. For acute attacks involving aura, intravenous magnesium sulfate has shown promise in some emergency room studies.