Magnesium and Migraines: What Science Reveals About Relief and Prevention

Magnesium is an essential mineral with proven benefits for managing and preventing headaches, particularly migraines. Research consistently shows that magnesium deficiency is linked to an increased risk of migraines and other headache types. Let’s dive into the science and explore how magnesium could be a key part of your headache prevention strategy. [1]

How Magnesium Helps with Headaches and Migraines

Magnesium deficiency is common among individuals with migraines, contributing to nerve excitability and muscle tension. [2] Here’s how it works:

Migraine Prevention:

Studies show that regular magnesium supplementation can reduce both the frequency and intensity of migraines. It stabilizes nerve activity, preventing the overactivity that often triggers migraines
A study published in Pain Physician Journal found that magnesium led to a 41.6% reduction in migraine attacks Patients who supplemented with magnesium also reported a significant decrease in migraine severity compared to those without supplementation. [3]
Studies consistently show that individuals with chronic migraines often have lower magnesium levels in their blood and brain tissue. [4]
Supplementation with magnesium has been shown to decrease migraine frequency after three months of consistent use [4]
According to research published in the Open Heart journal, nearly 50% of the general population is magnesium deficient. This highlights the importance of maintaining adequate magnesium levels for overall health. [4]

Improved Sleep and Migraine Relief:

Poor sleep is a well-known trigger for migraines, and magnesium’s role in promoting relaxation and better sleep quality is a vital component of headache prevention.
By supporting the release of calming neurotransmitters magnesium helps reduce stress and improve sleep [5]

Types of Magnesium and Their Efficacy

There are 11 types of magnesium supplements available, choosing the right magnesium is crucial, as some forms are significantly more effective for migraine prevention due to their targeted effects.

At the Headache Clinic, we emphasise the importance of selecting the correct magnesium supplement tailored to your unique needs to maximise its benefits and minimise side effects. Let us guide you in finding the most suitable option for your headache and migraine management.

Dietary Sources of Magnesium

Inaddition to supplements, magnesium can be naturally increased through a healthy diet. However, it’s important to note that magnesium content in vegetables has declined by 25-80% since pre-1950 levels due to industrial farming practices [6], and approximately 80% of magnesium is lost during food processing. [7]

Magnesium-rich foods include:

Leafy greens (spinach, kale)
Nuts and seeds (almonds, pumpkin seeds)
Whole grains (brown rice, quinoa)
Legumes (black beans, lentils)
Dark chocolate (at least 70% cocoa)

Why Magnesium Matters

Magnesium offers a natural and holistic approach to headache and migraine management, addressing not just symptoms but underlying triggers like nerve excitability and poor sleep. However, the effectiveness of magnesium depends on choosing the right form and dosage for your needs.

Take the First Step

If migraines or frequent headaches are affecting your quality of life, magnesium could be a valuable part of your treatment plan. At the Headache Clinic, we specialise in holistic approaches to headache management and can provide tailored recommendations for magnesium supplementation.

Book now

References

Szperka CL, Tapper W, Kedia S. Migraine. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 [cited 2025 Jan 22]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507271/
Pijpers JA, Kies DA, Langenhorst T, Silberbauer EF, van Opstal KR, Reitsma JB, et al. The efficacy of manual therapy in patients with cervicogenic headache: A systematic review. Ann Phys Rehabil Med. 2019;62(4):356-62. doi:10.1016/j.rehab.2018.10.006. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0753332218312058.
Szperka CL, Tapper W, Kedia S. Migraine. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 [cited 2025 Jan 22]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507271/
Gazerani P. Migraine and diet. Nutrients. 2020;12(6):1658. doi:10.3390/nu12061658. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5786912/.
Mukherjee S, Maddalena RM, Muresanu DF, Sharma A, Lafuente JV, Kalita B, et al. Cerebrolysin as a multimodal neuroprotective agent: A review of clinical evidence. CNS Neurol Disord Drug Targets. 2019;18(8):613-22. doi:10.2174/1871527318666190917164645. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7174108/.
Ancient Minerals. Dietary magnesium: Foods high in magnesium and magnesium absorption. Ancient Minerals [Internet]. [cited 2025 Jan 22]. Available from: https://www.ancient-minerals.com/transdermal-magnesium/dietary/.
Rosanoff A, Weaver CM. Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. ResearchGate [Internet]. 2020 [cited 2025 Jan 22]. Available from: https://www.researchgate.net/publication/345245989_Going_to_the_roots_of_reduced_magnesium_dietary_intake_A_tradeoff_between_climate_changes_and_sources.