Which type of magnesium helps prevent migraines?

December 8, 2025 •

3 min read

Research suggests that up to half of the U.S. population has an inadequate dietary intake of magnesium, and many individuals with migraines have lower brain magnesium levels. Understanding which type of magnesium helps prevent migraines is crucial for those seeking a safe, well-tolerated, and effective prophylactic strategy to reduce headache frequency and severity.

Quick Summary

This article evaluates various forms of magnesium, including glycinate, oxide, and citrate, examining their bioavailability, side effects, and efficacy for migraine prevention. It provides guidance and helps you determine which form best suits your individual health needs.

Key Points

Magnesium Glycinate: Highly bioavailable and gentle on digestion.
Magnesium Oxide: Effective and inexpensive, but lower bioavailability and potential for laxative effects.
Magnesium Citrate: Well-absorbed, but can have significant laxative properties.
Consistency is Key: Results may take up to four months of consistent supplementation.
Mechanism of Action: Magnesium helps by relaxing blood vessels, regulating neurotransmitters, and reducing hyperexcitability.
Consult a Doctor: Seek professional advice before starting supplementation, especially with certain health conditions or medications.

Understanding Magnesium's Role in Migraine Prevention

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. For migraine sufferers, a magnesium deficiency may contribute to the pathophysiology of attacks.

Regulates Neurotransmitters: Magnesium helps regulate neurotransmitters like serotonin.
Relaxes Blood Vessels: Magnesium acts as a natural calcium channel blocker, helping to relax blood vessels in the brain.
Reduces Hyperexcitability: Low magnesium can increase neuronal hyperexcitability and promote cortical spreading depression.
Lowers Inflammation: Magnesium has anti-inflammatory properties.

Studies show magnesium is effective for migraine prophylaxis, especially for those with aura or menstrually-related migraines. However, the supplement form matters due to differences in bioavailability and side effects.

Comparison of Magnesium Forms for Migraine

Choosing the right magnesium supplement depends on your individual health profile and tolerance. Common forms include magnesium glycinate, oxide, and citrate. Here is a comparison:


Feature	Magnesium Glycinate	Magnesium Oxide	Magnesium Citrate
Bioavailability	High	Low	Good
Gastrointestinal Side Effects	Minimal; gentle on the stomach	Can cause diarrhea	Can cause loose stools or act as a laxative
Specific Benefits	Promotes relaxation	Inexpensive and available	Well-absorbed
Migraine Efficacy	Often recommended for prevention	Effective for prevention with consistent use	Effective for prophylaxis; used in trials
Primary Use Case	Best for sensitive digestion or anxiety	Best if constipation help is also needed	A consideration if digestive effects are tolerable

How to Choose the Right Magnesium and Considerations

Selecting the best magnesium type involves considering absorption, side effects, and health goals.

Choosing your magnesium supplement

For High Absorption with Minimal Digestive Upset: Magnesium glycinate is a top choice due to high absorption and calming properties.
For an Inexpensive, Widely Available Option: Magnesium oxide is effective and common, with benefits for those with migraine with aura. It's suitable if mild laxative effects are desired.
For Tolerable or Needed Laxative Effects: Magnesium citrate is well-absorbed and studied for migraine prevention. Its laxative potential is a key consideration.

General intake and timing

Start with a lower amount: Beginning with a lower amount helps assess tolerance.
Split the Intake: Dividing the daily intake can improve absorption and reduce GI issues.
Be Patient: Consistency is key; it can take several months to see results.

Additional Considerations and Side Effects

Magnesium intake can cause GI side effects like diarrhea and nausea. These are more common with less-absorbed forms. Taking supplements with food and splitting the intake can help. Magnesium toxicity is rare but possible with excessive intake, especially with kidney disease. Always consult a healthcare provider before starting supplements, particularly with pre-existing conditions or other medications.

For more scientific details, a meta-analysis on magnesium for migraine is available: [https://www.ncbi.nlm.nih.gov/books/NBK507271/]

Conclusion: Making an Informed Choice

Magnesium is a promising, safe, and inexpensive option for migraine prevention. While magnesium oxide is widely studied, glycinate and citrate offer different profiles. The best type aligns with tolerance and health goals, with glycinate being ideal for sensitive stomachs and oxide being a cost-effective choice. Consistent intake for several months is crucial. Always consult a healthcare professional for personalized advice.

Frequently Asked Questions

Magnesium oxide is often recommended based on studies, while magnesium glycinate is popular due to high absorption and minimal digestive issues.

A healthcare professional can provide guidance on appropriate amounts. Starting with a lower amount and increasing gradually helps minimize side effects.

Significant results can take several months of consistent daily use, sometimes at least three to four months.

Yes, common side effects include diarrhea, nausea, and cramping, especially with higher amounts. Oxide and citrate forms are more likely to have a laxative effect.

Generally safe, but individuals with kidney disease should consult a doctor due to the risk of toxicity with high amounts.

Increasing magnesium-rich foods like leafy greens and nuts helps, but supplementation is often needed to reach therapeutic levels for migraine prevention.

Taking divided amounts, often with food, can improve absorption and reduce digestive upset. Evening intake may help with sleep.