Last updated: June 2026
Migraines affect around 10 million adults in the UK, and are 2–3 times more common in women than men. A throbbing, severe headache — often with sensitivity to light, nausea and visual disturbances — can last anywhere from 4 hours to 3 days, with many people reporting tiredness lasting up to a week afterwards. Magnesium is one of the most researched natural options for migraine prevention. Here’s what the evidence says.
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Does magnesium help migraines?
Yes — the evidence supports magnesium for migraine prevention. A significant body of research shows a strong link between magnesium deficiency and both migraines and tension headaches.
A 2021 study found magnesium oxide worked as well as valproate sodium in preventing migraine attacks, without adverse side effects. Other research confirms daily magnesium supplementation can be effective in preventing menstrual-related migraines.
The mechanism: people with migraines frequently have lower magnesium levels. Magnesium plays a vital role in forming neurotransmitters and regulating serotonin and CGRP receptors — both involved in migraine pathways. It can interrupt pain transmission in the nervous system, block glutamate (thought to trigger migraines), and act as a muscle relaxant to soothe symptoms.
Read more: Magnesium for migraines — detailed guide | Magnesium for PMS
Which magnesium is best for migraines?
Choose a form with high bioavailability — this ensures maximum magnesium reaches your tissues and brain:
Magnesium citrate
The most well-researched form for migraines. A double-blind, placebo-controlled study gave 600 mg of magnesium citrate daily to 80 participants — migraine frequency was reduced by 41.6% in the magnesium group versus 15.8% in the placebo group. Highly bioavailable and widely studied.
Magnesium L-threonate
Uniquely able to cross the blood-brain barrier, L-threonate may be particularly effective for the neurological aspects of migraines. While specific migraine research is limited, its brain-penetrating properties and high bioavailability make it a strong candidate, particularly for migraines with significant mood or cognitive components.
Magnesium oxide
Commonly mentioned by clinicians for migraines but has poor bioavailability — meaning less magnesium actually enters the bloodstream. Not the most effective choice despite its popularity.
Our Magnesium Sleep Blend combines glycinate and L-threonate — two highly bioavailable forms that support both neurological calm and sleep quality, both relevant to migraine management.
Read more: 12 types of magnesium | Guide to magnesium L-threonate
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Clinical studies on migraines have generally used higher doses than standard supplementation — up to 600 mg/day in some trials. However, NHS guidance states adults should not exceed 400 mg/day from supplements. Start within this range and discuss higher therapeutic doses with your GP if needed.
Recommended supplemental range for women: 310–320 mg/day. For men: 400–420 mg/day. Age and deficiency severity also affect optimal dosing. Always follow product labels and get medical advice before exceeding daily guidance.
How often should I take magnesium for migraines?
Daily — consistency is essential. Magnesium works as a preventative measure over time, not an acute treatment. Split your daily dose into two servings if you experience any stomach sensitivity. Allow at least 4–8 weeks of consistent use before assessing whether it’s helping.
Read more: How long does magnesium take to work? | Best time to take magnesium
Side effects & interactions
Magnesium is well-tolerated at recommended doses. High doses can cause nausea, cramping and diarrhoea. Very high doses carry risks of irregular heartbeat and low blood pressure. It can also interact with bisphosphonates (used for osteoporosis), certain antibiotics and some thyroid medications — separate by 2–4 hours. Always speak to your GP before starting, particularly if you take regular medication.
Frequently asked questions
Should I take magnesium during a migraine attack?
Magnesium is unlikely to stop an active migraine. It works as a preventative — correcting low magnesium levels with daily supplementation may reduce future attack frequency and severity.
Are migraines caused by magnesium deficiency?
Not solely, but many people with migraines have lower magnesium levels than non-migraine controls. Deficiency appears to lower the threshold for migraine triggers.
Which magnesium form is best for migraines?
Magnesium citrate has the strongest direct clinical evidence for migraine frequency reduction. L-threonate is a strong option for the neurological and mood aspects of migraines. Avoid oxide — its bioavailability is too low to be reliable.
How long before magnesium reduces migraine frequency?
Allow 4–8 weeks of consistent daily supplementation. Migraine diaries are useful — track frequency, severity and triggers alongside magnesium use to spot trends.
Can I take magnesium with CBD for migraines?
Yes — magnesium and CBD work through complementary pathways. Many people combine our Magnesium Sleep Blend with Flow CBD Oil for combined stress, sleep and neurological support.
Final thoughts on magnesium for migraines
Magnesium is a budget-friendly, well-tolerated and generally safe option for migraine prevention — with good clinical backing particularly for magnesium citrate. Choose a highly bioavailable form, take daily within NHS guidelines, and allow at least 4–8 weeks to assess the benefit.
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