Magnesium & Migraines: How to Pick a Winner

So you’ve decided to take a magnesium supplement and your head is spinning from all the choices on the market. Let me assure you that this is one supplement you will want to do the research on. Unless you like spending time with your toilet!

When I was first thinking about supplementation, I found a plethora of information to get me started. However, the most valuable insight I gained was from discussion in my online support group for migraineurs. I found it extremely beneficial to hear firsthand accounts of experiences with the different forms and doses. I’ve included the relevant feedback throughout this article in hopes it will help you narrow down your options, avoid the pitfalls, and save some dollars.

Types of magnesium

The different forms of magnesium will differ based on the molecule to which is bound. This will determine how much of the magnesium you are actually receiving, the types of side effects, and how well (or not) it is absorbed. Many of these binding molecules have their own unique health benefits and this presents an opportunity to select a form suited to your own particular needs.

Magnesium Oxide - This form contains more magnesium than other supplements and can be found readily. It is bound to an oxygen molecule (which your body can use) but may not provide additional benefit outside the delivery of the magnesium. It can be cost effective but is well-known for its laxative effect. Be very cautious with this one.

Magnesium Citrate - This is one of the most widely available forms with excellent bioavailability (high absorption). Like mag-ox, it is great for relieving constipation. So much so that my physician refers to it as Magnesium Sh*trate! Be forewarned.

Magnesium Sulphate - Most people recognize this form as the active ingredient in epsom salts. While it can be taken orally or rectally for laxative purposes, it is most commonly used as a topical application in hot baths. Despite claims by holistic therapy advocates, the NIH cites a lack of scientific evidence that a therapeutic amount of magnesium can be absorbed through the skin1. Anecdotally, some people find baths with epsom salts to be helpful during migraine attacks.

Magnesium Chloride - Like magnesium sulphate, this is another topical form that is usually found in lotions, oils, and gels. Many migraine sufferers in my support group love these formulations citing help with muscle aches, joint pain, and sleep. Personally, they have not been helpful for me.

Magnesium Glycinate - This form bound to glycine is an interesting option for those looking for relaxation. Glycine is an important amino acid in the body used for a variety of functions including its role as a neurotransmitter. This combination is great for improving sleep and calming anxiety. Definitely one of the more popular formulations among migraineurs.

Magnesium Taurate - Taurine is a unique amino acid and serves in the body to regulate many different body systems including fluid balance, blood sugar levels, and heart function. This is a less common formulation but can be helpful for people with heart conditions. Consult with your doctor first and take this one with food to avoid nausea.

Magnesium L-Threonate - This formulation has been getting alot of attention for its ability to effectively cross the blood brain barrier. It is being used in many of the new nootropic drugs which are good for improving memory, cognitive functioning, and learning capabilities. Great bioavailability but can be more expensive than other options.

Magnesium Malate - This is one of my favorite options because of the benefits of malic acid. This interesting compound has been shown to reduce inflammation and pain in people with fibromyalgia and improve chronic fatigue symptoms 2. And due to the high bioavailability of this formulation, gastrointestinal distress is less common. Less options on the market for this type but worth checking out.

Getting started

The bottom line here is that the right magnesium is the one that works for you and you won’t know until you try. Hopefully, you’ve narrowed down your options and can research what’s available in your price range. Once you have your supplement in hand, you can use these basic guidelines for getting started.

Therapeutic dose - The American Migraine Foundation recommends an effective daily dose of 400-500mg. Many people in my support group recommend starting at about half this dose and working your way up in order to avoid gastrointestinal discomfort. If one form causes diarrhea, don’t be afraid to switch to a different type.
Absorption - Studies show that magnesium is more readily absorbed when taken in small doses throughout the day, without food, and without other supplements 3. However, some experience nausea or diarrhea when taking on an empty stomach so the Mayo Clinic recommends taking with food to avoid these symptoms. Like everything else with migraines, you may need to experiment to see what works best for your body.
Dose timing - Magnesium is very helpful as a sleep aid. Most people with chronic migraine seem to find benefit from taking a dose before bedtime. This can help with getting to sleep and staying asleep as it assists with calming your nervous system.
Read the fine print - Many magnesium supplements are formulated with other vitamins and minerals. Make sure to read the nutrition label and consider your total daily intake of all the ingredients.

How to know if it’s working

The benefits of magnesium can be both immediate and in the long term. In my personal experience, it took several weeks to find a form and brand of magnesium that did not cause gastrointestinal upset. After settling on the brand that worked for me, I noticed lessening of head pain after only a few days. The other immediate effect was improved sleep and that alone probably contributed to easing my headaches. Longer term, I have had a reduction in both the frequency and intensity of migraine attacks. While I don’t think it’s reasonable to expect that this supplement will facilitate a complete remission, it is definitely a worthy addition to the expansive migraine tool kit.

Magnesium Resources

If you think you’d like to give magnesium a try, I recommend talking with your doctor and asking for their recommendations as well as checking out the links in this article. One of the best resources around is the online support group Move Against Migraine, which is moderated by the American Migraine Foundation. This is the perfect place to talk to fellow patients about their personal experiences with magnesium and get recommendations on specific brands.

Be sure to check out the review for my favorite brand of magnesium. It was recommended to me by a fellow migraine support group member and I can’t help but sing its praises.