6 Things to Know About Magnesium for Migraines

Should you take magnesium supplements if you suffer from migraines? You may have heard or read that high magnesium doses can help prevent this excruciatingly painful type of chronic headache. While scientists are unsure whether magnesium supplements prevent migraines, there is enough evidence from studies to suggest that this simple, low-cost treatment is worth a shot.

1. What Is Magnesium?

Magnesium is a mineral that our bodies require in order to function properly. It can help maintain a healthy heart rhythm and nerve function, as well as improve bone health and blood pressure control.

Fatigue, loss of appetite, nausea, muscle cramping, tingling, and muscle contractions are all symptoms of low magnesium.

Headaches and migraines are also linked to low magnesium levels. It is estimated that many people do not get enough magnesium from their diets.

Magnesium, specifically magnesium oxide, is occasionally used to treat and prevent migraines.

2. What’s the Connection Between Migraines and Magnesium?

Significant research has revealed that people who suffer from migraines frequently have lower magnesium levels than those who do not.

A study conducted in 2021found that magnesium oxide is just as effective as valproate sodium at preventing migraine attacks without the negative side effects. Some older research has also shown that taking magnesium supplements on a daily basis can help prevent menstrual-related migraines.

Magnesium oxide is a common migraine treatment. It is available in pill form, with a general recommended dosage of 400 to 500 milligrams per day. Magnesium sulfate, a form of magnesium, can be given intravenously.

3. Where Do You Get Magnesium?

Some foods naturally contain magnesium for those who do not want to take supplements.

Dark leafy greens, such as spinach and chard, are among the healthiest foods available. One cup of either contains between 38 and 40% of the recommended daily value of magnesium.

Seeds such as pumpkin or squash seeds, almonds, mackerel, tuna, and Pollock fish, low-fat yogurt or kefir, black beans and lentils, avocado, figs, bananas, and dark chocolate are also high in magnesium.

While supplements can help, it's best to focus on getting magnesium through your diet by incorporating magnesium-dense foods.

4. How Much Should You Take?

Before taking magnesium supplements, consult your doctor. If they give you the green light, they may recommend 400 milligrams per day as a starting dose. In some studies, people suffering from migraines were given up to 600 milligrams per day. Do not exceed 1,200 milligrams per day. If you already take a multivitamin, see if it includes magnesium.

5. Effectiveness of Magnesium

Although it is unclear whether magnesium supplements help prevent migraines, a small amount of research suggests they may. In a 2017 review published in the journal Headache, scientists examined the findings of five "gold standard" studies in which magnesium supplements were given to one group of migraine patients while an inactive placebo pill was given to the other.

According to one study, people who took magnesium supplements had migraines on 43% fewer days than those who were given empty placebo pills. Several other studies discovered that magnesium users experienced fewer migraine attacks than nonusers. However, the studies' quality varied. Overall, the researchers concluded that magnesium is "possibly effective" for migraine prevention. The American Academy of Neurology and the American Headache Society both came to the same conclusion about using magnesium to prevent migraines.

6. Are Magnesium Supplements Safe?

Although research indicates that magnesium supplements are safe, they can cause mild side effects such as diarrhea, nausea, and stomach cramps. And here's another reason to tell your doctor if you're taking magnesium supplements: They do not always work well in conjunction with medications for other conditions such as bone health, infections, high blood pressure, and chronic heartburn.