The Best Magnesium Supplements for Migraine

Magnesium is one of the most commonly recommended supplements for migraine and also one of the most misunderstood.

I can’t count how many times magnesium has been suggested to me over the years, often with very little explanation beyond “it helps some people.” No discussion of which type, how much to take, or why it might actually work. I’ve heard the same story echoed again and again in the migraine community.

If you’ve ever been told to “just try magnesium” without any guidance, you’re not alone. Many people try one form, experience digestive side effects or no noticeable improvement, and understandably assume magnesium simply doesn’t work for them.

The reality is more nuanced. Magnesium isn’t a single supplement. There are multiple forms, each absorbed differently and each interacting with the nervous system in distinct ways. Understanding those differences matters, especially when you live with a neurological disease like migraine.

Magnesium plays an important role in how the brain and nervous system function. Research suggests that people with migraine may have lower magnesium levels in the brain itself, even when standard blood tests look normal.

Magnesium helps support several processes that are closely linked to migraine, including:

• Helping calm an overactive nervous system

• Reducing excessive pain and sensory signaling in the brain

• Influencing CGRP, a protein known to play a major role in migraine attacks

• Supporting serotonin, a brain chemical involved in pain regulation

• Helping keep blood vessels stable and less reactive

Multiple clinical trials and large research reviews have found that magnesium supplementation—most commonly 400–600 mg per day of elemental magnesium—can reduce how often migraine attacks occur and how severe they are, especially for people with migraine with aura.

Because of this body of evidence, magnesium is frequently recommended by neurologists and headache specialists as a first-line preventive option.

However, most studies use magnesium oxide, not because it’s the best form, but because it’s inexpensive and easy to study. That doesn’t always make it the most effective or best tolerated choice in real life.

This is why understanding the different types of magnesium matters so much when choosing a supplement for migraine.

When it comes to magnesium, how well your body absorbs it is just as important as how much you take.

Some forms of magnesium move quickly through the digestive system, which means your body may not have enough time to actually use it. This can lead to side effects like diarrhea and very little benefit for migraine prevention.

Other forms are absorbed more slowly and gently, allowing magnesium to stay in the body longer and support the nervous system more effectively. For people with migraine—who often need higher doses—this difference can be significant.

If magnesium passes through your system too quickly, you may:

• Experience digestive upset

• Struggle to reach helpful doses

• Assume magnesium “doesn’t work” for you

Absorption becomes even more important if you have a sensitive stomach, already deal with GI symptoms, or take medications that affect digestion.

This is also why supplement quality matters. Products with excessive fillers, artificial colors, or hard-to-digest capsules may be more difficult to absorb and less helpful overall.

Choosing a form of magnesium that your body can tolerate and absorb well often makes the difference between giving up on it and actually seeing benefits.

There is no single “best” magnesium for migraine. What works depends on your symptoms, sensitivities, and comorbid conditions. Below is a breakdown of the most commonly used forms, including what the science actually says about each one.

Magnesium glycinate is one of the most popular forms for people with migraine and for good reason. It’s well absorbed and much less likely to cause digestive upset compared to other types.

Because people with migraine are often advised to take 400–600 mg per day, tolerance really matters. Magnesium glycinate allows many people to reach those higher doses without dealing with diarrhea or stomach pain.

This form is bound to glycine, an amino acid that has calming effects on the nervous system. Many people find it helpful for sleep, anxiety, and overall nervous system regulation, which can be especially important for vestibular migraine.

Final thought: Magnesium glycinate is a great option if you have a sensitive stomach, deal with anxiety or sleep issues, or struggle to tolerate other forms.

Brands I recommend: Pure Encapsulations, Doublewood Supplements

Magnesium L-threonate is often talked about as the “brain-focused” form of magnesium. What makes it different is that it’s better at reaching the brain compared to other types.

Many people with migraine use this form to help with brain fog, mental fatigue, and trouble concentrating—symptoms that often linger even between attacks. It’s also gentle on the stomach and doesn’t have laxative effects.

The downside is that it contains less magnesium per capsule and can be more expensive, so it’s usually best used alongside another form, not on its own.

Final thought: Magnesium threonate can be especially helpful for brain fog and cognitive symptoms, but it’s best paired with another magnesium to reach preventive doses.

Brands I recommend: DoubleWood (the one I use), Now Foods Supplements, Teraputics 

Magnesium citrate is one of the most widely available and commonly used forms. It’s better absorbed than magnesium oxide, but it has a well-known downside: it can act as a laxative.

For some people, this is actually a benefit, especially if constipation is already an issue. For others, it makes it hard to take enough magnesium consistently for migraine prevention.

This form mixes easily into liquids and can be a good option for people who don’t tolerate pills well.

Final thought: Magnesium citrate can work well if your stomach tolerates it, but if diarrhea becomes an issue, switching to another form is often necessary.

Brands I recommend: Now Foods Supplements (the one I use)

Magnesium malate is often used by people who experience fatigue, muscle pain, or conditions like fibromyalgia alongside migraine. It’s generally better absorbed than magnesium oxide and is less likely to cause digestive upset.

Some people notice a mild energy-boosting effect, which can be helpful for daytime fatigue. For others, that same effect can feel overstimulating, so it’s usually best taken earlier in the day.

Final thought: Magnesium malate may be a good option if fatigue is a major symptom, but it may not be ideal for those who are sensitive to stimulation.

Brands I recommend: Seeking Health, Nutricost

Magnesium oxide is the form most commonly used in migraine studies and often the one neurologists recommend first. It’s inexpensive, widely available, and contains a high amount of magnesium per pill.

However, it’s also one of the least well absorbed forms and is more likely to cause digestive side effects at higher doses. Many people with migraine find they can’t tolerate enough of it to see real benefits.

Final thought: Magnesium oxide is well studied, but not always the easiest or most comfortable option for long-term use.

Magnesium taurate combines magnesium with taurine, an amino acid that supports heart and metabolic health. This form is generally well tolerated and is absorbed more gently than magnesium oxide.

It has been studied for migraine prevention and tends to cause fewer digestive side effects, making it a good option for people who struggle with GI sensitivity.

Final thought: Magnesium taurate can be a good choice if you’re looking for migraine support alongside cardiovascular or blood sugar health.

Magnesium IV therapy delivers magnesium directly into the bloodstream and is most often used in emergency rooms or infusion clinics for severe migraine attacks. Because it bypasses digestion, it can raise magnesium levels quickly—something that can be helpful during intense or prolonged attacks when oral medications aren’t working.

IV magnesium has been studied as an acute migraine treatment and is sometimes used in hospital settings for people with migraine with aura, status migrainosus, or significant nausea and vomiting. Some people experience noticeable relief, while others may find the benefit modest or short-lived.

This is not a preventive treatment and isn’t meant for routine use. IV therapy can also come with side effects, such as flushing, low blood pressure, or lightheadedness, and should always be administered under medical supervision.

For some, infusion clinics or at-home IV services offer magnesium as an alternative to an emergency room visit. While this can be less disruptive than the ER, it can also be expensive and is typically considered a last-resort option rather than a first-line treatment.

Final thought: Magnesium IV therapy can be helpful for severe or refractory migraine attacks when other treatments fail, but it’s a short-term. It works best used with additional acute treatment medications. 

When choosing a magnesium supplement, the form matters but so do the inactive ingredients. Capsules, fillers, and additives can affect both absorption and how your body responds, especially if you’re sensitive to triggers.

Capsule Type

Many supplements use gelatin capsules. While safe for most people, some people with migraine notice symptoms worsen when taking gelatin daily.

What to look for:

• Vegetarian or vegan capsules
• Hypoallergenic labeling

Fillers and Additives

Fillers help hold supplements together, but fewer is usually better. Some people with migraine report sensitivity to ingredients like magnesium stearate or artificial colors and flavors.

What to look for:

• Short ingredient lists
• Minimal fillers
• No artificial dyes or sweeteners

Quality Matters

Lower-quality supplements may not absorb as well, even if the magnesium form is a good one.

Helpful tips:

• Check for clear labeling of elemental magnesium
• Look for third-party testing or reputable brands

Final Note

If a supplement makes you feel worse, it doesn’t mean magnesium isn’t right for you. It may just mean that specific form or formulation isn’t a good fit and it’s okay to try another option.

Magnesium has been part of my migraine care for a long time, but it’s never been about finding one perfect option.

What’s worked for me has changed over the years—the form, the dose, even the way I combine it with other treatments. That’s something I see constantly in the migraine community. What helps one person, or helps you at one point in time, may not help forever.

At a recent appointment, my headache specialist shared that at a migraine education conference, even headache specialists couldn’t agree on which magnesium is “best.” Everyone had a different answer. And honestly, that makes sense. Migraine isn’t one-size-fits-all, and neither is magnesium.

I don’t believe there’s a universally “best” magnesium. I believe there’s a magnesium that works best for you.

For me, that’s evolved. I’ve tried many forms over the years and often felt unsure whether they were really helping. Recently, started taking magnesium L-threonate and it has made the difference obvious. It became clear that this form was supporting my brain in a way others hadn’t.

There was also a time when weekly magnesium IV treatments helped me through severe flares, but the relief was short-term. Helpful in the moment, not a long-term solution.

Magnesium isn’t a cure. It’s a tool. And like most tools in migraine care, it works best when it’s individualized, adjusted over time, and used alongside other treatments.

If magnesium hasn’t helped you yet, it doesn’t mean it never will. It may just mean you haven’t found the version that works for your body yet.