Magnesium and Migraine Prevention

Magnesium is one of several nutrients known to prevent and/or alleviate migraine attacks by improving mitochondrial function and energy production in the brain and reducing oxidative stress, which can be one of the factors involved in migraine.¹

When someone has a migraine, particularly one with an aura, the brain is affected by abnormal waves of cortical spreading depression and changes in regional blood flow, along with oxidative stress and altered brainstem activity. These processes are thought to be closely linked to imbalances in electrolytes and magnesium, which may play a key role in triggering and sustaining migraine attacks.² Magnesium also supports neurovascular regulation and neuronal excitability, which may help to reduce pain and incidence of migraine.³

Research has suggested that magnesium deficiency and migraines may be linked, and also that magnesium supplementation may be a preventative strategy.

• Magnesium oxide
  A 2019 study in adults found that 500 mg/day magnesium oxide was as effective as sodium valproate in reducing the number of days with moderate or severe headache and the hours with a headache per month. Magnesium oxide treatment caused no significant adverse effects.⁴
  A study involving 118 children aged 3-17 over 16 weeks found that oral magnesium oxide significantly reduced headache frequency and severity. Magnesium oxide's safety profile was superior to traditional migraine medications, with few side effects reported.⁵
  
  The American Migraine Foundation recommends supplementing with magnesium oxide at a dose of 400–600 mg/day to help prevent migraine.⁶
  
  
• Magnesium citrate
  A 2017 systematic review concluded that magnesium dicitrate is possibly effective in preventing migraine when taken at around 600 mg/day. It was also safe and cost‑efficient.⁷
  
  
• Magnesium glycinate
  While no clinical trials of magnesium glycinate and migraine have been published, it is a highly bioavailable form of magnesium that may restore magnesium deficiency.⁸
  
  
• Magnesium oil/magnesium spray/topical magnesium
  Topical and transdermal forms of magnesium (spray, oil, creams) are said to relieve migraines and headaches when applied to the temples, jawline, or back of the neck. However, most evidence is anecdotal, and studies regarding topical magnesium treatments for migraine are currently lacking.
  
  
• Magnesium L-threonate
  Magnesium L-threonate is a relatively new form of magnesium that can cross the blood-brain barrier. Animal studies show that it can increase magnesium levels in the brain and neurons, which indicates it may be an effective preventative or treatment for migraine.⁹ However, human studies regarding the use of magnesium threonate for migraine are still pending.
  
  
• Magnesium and B2 vitamin (riboflavin) for migraine
  Riboflavin (vitamin B2) enhances mitochondrial energy metabolism and reduces oxidative stress and inflammation in the brain, which is effective in preventing migraine.
  A 2024 observational study involving 699 patients examined the effects of  200mg magnesium and 200 mg riboflavin twice daily for 3 months. The participants reported a threefold reduction in the frequency of their migraine attacks and the intensity of the pain. The authors added that 96% of physicians rated this outcome as ‘good’ or ‘excellent’.¹¹
  A 2022 study in pregnant women found that the frequency, severity, and duration of migraine all decreased when supplementing either with magnesium oxide alone or with magnesium plus riboflavin.¹²
  A 2025 study investigated the effects of high-intensity interval training (HIIT) and vitamin B12 + magnesium supplementation on women’s migraine attacks and inflammation. It found that taking B12 and magnesium alongside regular exercise reduced inflammation and migraine pain. These findings also highlight the benefit of exercise in migraine prevention.¹³

Most recent clinical studies in migraine prevention have involved oral dosages of around 400-600 mg elemental magnesium per day (usually magnesium oxide or citrate). This dosage is usually taken for at least three months. However, if taking an over-the-counter supplement, it’s important to follow the directions on the product label or discuss dosage with your healthcare professional. It is also recommended to take magnesium in divided dosages to reduce the risk of gastrointestinal upset.

Menstrual migraine affects around 6% of reproductive-age women, occurring around the time of menstruation. Estrogen decreases before menstruation, and this is thought to trigger a migraine.  Estrogen also plays an important role in modulating pain, particularly within the trigeminovascular system, which is where migraines originate.¹⁴

A 2025 NHANES analysis examined dietary magnesium intake and migraine frequency in 7,373 women. Pre‑menopausal women with higher magnesium intake had fewer migraines, suggesting that magnesium intake may have a preventative role.¹⁵ More research is required.

A 2023 study reported that supplemental magnesium significantly reduced migraine frequency, severity, and duration in women of reproductive age.¹⁶

People affected by migraine are often low or deficient in magnesium.¹⁷ Eating magnesium-rich foods is beneficial, but unlikely to provide the same dosage levels of magnesium (400-600 mg/day) used in studies.

Examples of magnesium‑rich foods that contain other nutrients beneficial in preventing migraines (B vitamins, omega-3):

Pumpkin seeds, roasted, 30 g (about a small handful): ~150–160 mg
Chia seeds, 30 g: ~110-115 mg
Sunflower seeds, 30 g: ~100-110 mg
Almonds, 30 g: ~75-80 mg
Cashews, 30 g: ~70-75 mg
Peanuts, 30 g: ~45-50 mg
Boiled spinach, ½ cup: ~55-80 mg
Brown rice, cooked, ½ cup: ~70-75 mg
Quinoa, cooked, 1 cup: ~115-120 mg
​Whole wheat bread, 1 slice: ~25 mg
Black/white beans, cooked, ½–1 cup: ~60-130 mg
Avocado, ~75 g: ~20 mg
Salmon, cooked, 100 g: ~30 mg

Sweets, desserts, chocolate, ice cream, honey
Fried meats
Processed and smoked meats (luncheon, salami, deli meats)
Fava beans and falafel
Hydrogenated ghee
Aged cheese, salted full‑fat cheese
Citrus fruits
Tea, coffee, soft drinks
Pickles
Canned foods
Sauces/salad dressings
Food stored in refrigerator for several days

Avoid foods that block or deplete magnesium, including: 

• High levels of caffeine (coffee, energy drinks, cola)
  Caffeine is a diuretic that increases urinary loss of magnesium.
  
  
• Alcohol (especially wine and spirits)
  Alcohol is also a diuretic that increases urinary loss of electrolytes, including magnesium, and can cause dehydration.
  
  
• Highly processed/refined foods
  White bread, white rice, pastries, packaged snack foods, and sweetened cereals are often made from wheat stripped of bran and wheat germ.
  Diets high in refined grains and ultra‑processed foods tend to be low in magnesium overall and are associated with higher migraine prevalence.
  
  
• Additives
  Monosodium glutamate (MSG), aspartame, processed meats with nitrates/nitrites, aged cheeses, chocolate, and some citrus foods are reported migraine triggers.