Does magnesium help migraines? For some people, it may. The research is mixed. A 1998 review says two double-blind studies suggested that taking magnesium by mouth may reduce how often migraine headaches happen. A 2021 emergency-room trial found no significant difference at 30 minutes between IV magnesium and two standard migraine drugs. We walk through both below, plus side effects, forms and the questions to bring to your next appointment.
Does magnesium help with migraines?
We think the honest answer is “promising, but not settled.” A 1998 review of magnesium in migraine, published in Clinical Neuroscience, said the importance of magnesium in migraine has been “clearly established” by many clinical and lab studies. It also said two double-blind studies suggested that chronic oral magnesium may reduce how often migraines happen. (Double-blind means neither the patients nor the researchers knew who got the real product.) The authors felt a trial of oral magnesium could be recommended to most migraine sufferers, even though definitive studies were lacking. That review is from 1998, so treat it as a starting point, not the final word.
Cove, a company that sells migraine supplements, says research suggests magnesium is especially helpful for people with migraine with aura or menstrual migraine. That is Cove’s own reading, so treat it as the company’s claim.
What the 2021 emergency-room trial found
The 2021 MAGraine emergency-room trial, published in the American Journal of Emergency Medicine, randomly assigned 157 adults with migraine to one of three treatments. Random assignment means chance decided who got which treatment. The groups received IV magnesium, prochlorperazine or metoclopramide. Pregnant patients and people with kidney impairment were left out.
Pain scores fell by a median of three points in all three groups at 30 minutes. A median is the middle value. At 60 minutes, the median drops were 4 points for magnesium, 3 for metoclopramide and 4.5 for prochlorperazine. The p-value of 0.27 means the difference between those groups was too small to rule out chance. The side effects reported were dizziness, anxiety and akathisia, which is a state of restlessness. This was a hospital treatment given by IV, not something to take at home.
If you want the wider picture of magnesium trials, see what magnesium trials found (our research library).
Preventing attacks and stopping one are different jobs
MedlinePlus, the U.S. National Library of Medicine’s migraine topic page, says treatment focuses on relieving symptoms and preventing more attacks. Its relief medicines include triptan drugs, ergotamine drugs and pain relievers, and it says the sooner you take the medicine, the more effective it is. The 2021 trial tested magnesium during an attack. The 1998 review discussed oral magnesium for fewer attacks. Those are two different jobs.
Can low magnesium cause headaches?
Researchers have looked at this question, but the link is not settled. The 1998 review says up to 50% of patients during an acute migraine attack have lowered levels of ionized magnesium, which is the electrically charged form of the mineral. A Sydney headache clinic says people with migraines often have lower magnesium levels. Lower levels in some people are not the same as low magnesium causing headaches.
Testing is also less simple than it sounds. Cleveland Clinic’s doctor says less than 1% of your body’s magnesium is in the bloodstream, and more than 99% is stored in cells and bones. That means a standard blood test does not give the full picture.
Cove lists loss of appetite, fatigue, nausea and weakness as symptoms of low magnesium, and notes they are easy to blame on something else. Cleveland Clinic says a true magnesium deficiency is not very common in healthy adults, but your risk may be higher if you are over 65, have type 2 diabetes, have a gastrointestinal condition such as Crohn’s disease or celiac disease, or have chronic alcohol dependence.
Should I take magnesium if I get migraines?
Whether magnesium fits you depends on how often your migraines come, what you already take and how your kidneys work. MedlinePlus says about 12% of Americans get migraines, and women are three times more likely than men to have them. It also says that if you have frequent or severe migraines, you may need medicines to prevent further attacks, and you should talk with your health care provider about which one suits you. Magnesium is one item to put on that list.
What are the migraine options, side by side?
Prices for prescriptions, clinic visits and products change, so check the current price with your pharmacy, clinic or the seller before you decide.
| Option | What the research or the maker says | Who it suits and where it stops |
|---|---|---|
| Medicines for relieving an attack (triptans, ergotamine drugs, pain relievers) | MedlinePlus lists these as the main medicine types for symptom relief. | Chosen with your clinician. MedlinePlus lists medicine overuse as a migraine trigger. |
| Prevention medicines | MedlinePlus says frequent or severe migraines may need them. | Your clinician decides which, if any, fits. |
| Oral magnesium supplement | A 1998 review cites two double-blind studies suggesting fewer attacks. Cove says research supports it for some migraine types. | Discuss kidney health, medicines and side effects with your clinician first. |
| IV magnesium in an emergency department | The 2021 MAGraine trial found no significant difference at 30 minutes compared with two standard drugs. | A hospital treatment, not a home option. |
| Riboflavin (vitamin B2) and coenzyme Q10 | MedlinePlus says these natural treatments may help prevent migraines. | Ask your clinician whether either fits your history. |
| Butterbur (herb) | MedlinePlus says some people take it to prevent migraines, and that it may not be safe for long-term use. | Talk with a clinician before any use. |
| Everyday lifestyle steps | MedlinePlus lists stress management (exercise, relaxation techniques, biofeedback), keeping a log of triggers, a consistent sleep schedule and regular meals. It says stress management may reduce the number and severity of migraines. | Low cost and within your control. |
| Registered study of coenzyme Q10, feverfew and magnesium | ClinicalTrials.gov lists this study as completed, with 132 participants planned or enrolled. A registration describes a study; it is not a result. | Ask your clinician whether its findings, once published, apply to you. |
| Cove’s magnesium tablets | Cove describes 400 mg magnesium citrate, glycinate and oxide tablets. It says it chose this formulation as easily absorbed, calming and most likely to be effective. Cove says they can be bought without a prescription. | A seller’s product. Check today’s price and refund terms on the seller’s site before you order. |
| Topical magnesium (sprays, oils, lotions, baths) | Cove says skin needs too much time to absorb magnesium for topical methods to work. Cleveland Clinic says sprays do not absorb well enough to help sleep. | See the cream and spray section below. |
Which form of magnesium is best for migraines, and what about glycinate?
Neither the 2021 trial nor the 1998 review compared one form of magnesium with another, so no study named here identifies a best form for migraine. The 2021 trial used IV magnesium, which says nothing about which tablet to choose. Here is what the sellers and clinicians say about each form.
| Form | What it is said to be | Points to know |
|---|---|---|
| Magnesium glycinate | Bound to the amino acid glycine. Cleveland Clinic says it tends to be easy to absorb and gentle on the stomach. | Cove lists glycinate among its most easily absorbed forms. The 2025 sleep trial below used magnesium bisglycinate, a chelated form (magnesium bound to glycine). |
| Magnesium citrate | Well absorbed, but it has a laxative effect. Cleveland Clinic says taking it before bed can cause an upset stomach or loose stools. | Cove lists citrate among its easily absorbed forms. |
| Magnesium oxide | Cleveland Clinic says it is not absorbed as well as other forms and is mainly used as a laxative or antacid. It can cause diarrhea. | Cove sells an oxide tablet among its 400 mg tablets. The pregnancy question is covered below. |
| Magnesium L-threonate | Cleveland Clinic says it is designed to cross the blood-brain barrier more efficiently and has been studied mainly for brain function. | Cleveland Clinic says 2,000 mg of the product may give only about 140 to 150 mg of elemental magnesium (the amount of actual magnesium in the product). It often contains other ingredients, such as vitamins C or D. |
For migraine, the right amount is a question for your clinician, not a number from a product page. Glycinate is a supplement to discuss, not a proven migraine remedy.
When is the best time to take magnesium?
The migraine research here does not set a time of day. For sleep, Cleveland Clinic’s doctor suggests taking magnesium about 30 minutes before bedtime so it has time to have an effect. This trial studied sleep, not migraine, so it cannot tell you when to take magnesium for migraine.
The 2025 magnesium bisglycinate sleep trial enrolled 155 adults aged 18 to 65 with poor sleep quality. Participants took either magnesium bisglycinate (250 mg of elemental magnesium daily) or a placebo, which is a dummy capsule, 30 to 60 minutes before bed. The magnesium group improved more on the Insomnia Severity Index by Week 4, a standard sleep questionnaire score. The effect was small (Cohen’s d = 0.2, a measure of how big an effect is), with p = 0.049, just under the usual 0.05 cutoff for statistical significance.
Is magnesium oxide safe during pregnancy?
Pregnancy is a question for your obstetric clinician or pharmacist, who can check every medicine you take. Cove’s article says magnesium supplements are “relatively safe (even for pregnant women, so long as the dose isn’t higher than 400 mg).” That is Cove’s general statement about magnesium supplements, and it does not single out oxide. The 2021 trial excluded pregnant patients, so it says nothing about pregnancy.
What are the side effects of magnesium, and who should be careful?
| Effect or caution | Where it is reported | What it means for you |
|---|---|---|
| Diarrhea, nausea, stomach cramps | Cleveland Clinic says taking more than 350 mg per day from supplements can cause these. Cove says taking too much can cause them too. | Cleveland Clinic gives 350 mg per day as the adult upper limit from supplements. Check the elemental magnesium on your label against that limit with your clinician. |
| Muscle weakness, low blood pressure, slow heart rate, trouble breathing | Cleveland Clinic says very high amounts can lead to magnesium toxicity, a dangerous buildup in the body, with these signs. | Get medical help right away if you notice any of these. |
| Irregular heartbeat, cardiac arrest | Cove says extremely high intake can cause these, and that it is very difficult to take enough by accident to cause the most severe effects. | Rare at normal intake, but it is why you should not go over the label. |
| Dizziness, anxiety, akathisia (restlessness) | Adverse effects reported in the 2021 MAGraine emergency-room trial. | These were IV effects in a hospital setting. |
| Reduced kidney function | Cleveland Clinic says the kidneys remove excess magnesium, and if they are not working well it can build up. Cove says people with reduced kidney function should not take it without talking to a provider. | Tell your clinician about any kidney problems before you start. |
| Certain neurological disorders, such as myasthenia gravis | Cove says people with these should not take magnesium without first discussing it with their medical provider. | Ask your clinician before you start. |
| Medicine interactions | Cleveland Clinic names certain antibiotics, osteoporosis medicines and diuretics (water pills). Cove adds bisphosphonates and prescription acid reflux or ulcer medicines. | Give your clinician or pharmacist your full list of medicines. |
Can I get magnesium from food instead?
Yes, and food is the everyday route. Cleveland Clinic lists leafy greens such as spinach and Swiss chard, nuts and seeds such as pumpkin seeds, almonds and cashews, legumes such as black beans, edamame and lentils, whole grains such as quinoa, oats and brown rice, dark chocolate and salmon. Cove adds dairy such as milk and yogurt, and fortified breakfast cereals. Food is harder to measure day to day. A supplement is easier to keep consistent, which is why many people choose one, and it brings the label questions covered below.
Does magnesium cream or spray work for migraines?
Cove advises caution with bath salts, sprays and lotions, saying skin needs too much time to absorb magnesium for topical methods to work. It cites a small Israeli study in which a magnesium sulfate lotion had no impact on participants’ magnesium levels. Cleveland Clinic says sprays do not absorb well enough to help sleep. To read more about the cream route, see magnesium cream benefits and side effects of magnesium cream.
Is the company selling magnesium trustworthy, and what should I check?
Cove’s article says its statements “have not been evaluated by the FDA” and that the product is not intended to diagnose, treat or prevent any disease. Cove describes itself as a company that sells migraine supplements, so read its claims as the company’s own.
The U.S. Food and Drug Administration (FDA) has taken action on disease claims before. In a warning letter dated November 5, 2020, to Quten Research Institute, the FDA said that claims on the company’s website established its products as drugs under section 201(g)(1)(B) of the Federal Food, Drug, and Cosmetic Act, because they were intended for use in the mitigation, treatment or prevention of disease. That section defines a drug partly by its intended use. The letter concerned two other products, CoQ10 and turmeric, not magnesium. Read the FDA warning letter to Quten Research Institute for the details. This is information, not legal advice.
Cleveland Clinic’s doctor recommends checking the label for third-party testing. A USP verification, the doctor says, means a product meets basic quality standards, but it does not guarantee the product works. A supplement label is not a guarantee of results.
What is still not known?
- Whether magnesium reduces migraines for most people. Cove says, “Not every clinical trial has shown magnesium to be effective at preventing migraine headaches.”
- Which form is best for migraine. Neither the 2021 trial nor the 1998 review compared forms.
- The right amount for migraine. That is for your clinician to decide.
- How long to try it. Cove suggests waiting three or four months before giving up. If magnesium is still not working after a few months, Cove suggests switching to riboflavin, CoQ10 or a preventive medicine.
What should I ask at my next visit?
We suggest bringing these questions to your next appointment:
- Is magnesium a reasonable addition for my migraines, given my medicines and kidney health?
- If so, which form would you suggest, and how will we know whether it is helping?
- Do any of my current medicines interact with magnesium?
- Would a blood test help, given that it does not show the full picture?
- What is my plan if my migraines become more frequent or severe?
You could say: “I have migraines and I take these medicines. Is magnesium safe with them and with my kidneys, and which form would you pick?”
Things to track: a headache log, since MedlinePlus advises keeping a log of what seems to trigger your migraines. Also note the start date of any supplement, the exact product name, the elemental magnesium on the label, any stomach changes such as diarrhea, and every other product you take.
Before you order
- Check the label for elemental magnesium per serving. Cleveland Clinic says the number on the front may not show how much you are actually getting.
- Look for third-party testing such as USP verification, and remember it does not guarantee the product works.
- Check today’s price and refund terms directly with the seller before you order. Prices and bundles change.
- Compare the label with the 350 mg per day adult upper limit from supplements that Cleveland Clinic gives.
- Ask your clinician or pharmacist about your medicines and kidney health before you start.
Next step: this week, start a headache log and write down every product you take. Bring both to your next appointment.
By the Pain Care Questions Team
This article is for general information purposes only and does not constitute medical advice. Consult your doctor or qualified healthcare provider before making changes to your health routine.
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