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12 Best Magnesium Supplements for Migraines

by Jessica Hegg July 29, 2018 0 Comments

Tired businessman in the office working

If you’re a migraine sufferer, you can reduce your debilitating pain and improve your quality of life with magnesium supplements for migraines. Magnesium is a natural alternative to the many medications available for migraine symptoms, and one that can be surprisingly effective! Read on to find out more about the best magnesium supplements for migraines and how to take them.

Top 12 Magnesium Supplements for Migraines

Model Brand Lowest Price
1. Pure Zechstein Magnesium Oil Spray ASUTRA
2. MagSRT Slow Release Magnesium Malate Jigsaw Health
3. Magnesium Glycinate Chelate 450mg Zhou Nutrition
4. Magnesium, Feverfew, and Ginger Capsules for Headache Relief Eu Natural
5. Magnesium Glycinate Solaray
6. Hypoallergenic Magnesium Citrate Pure Encapsulations
7. Neuro-mag Magnesium L-threonate for Cognitive Function Life Extension
8. Chelated Magnesium Glycinate 200mg Pure Micronutrients
9. High-Absorption Magnesium L-threonate Double Wood Supplements
10. Magnesium Mineral Dietary Supplement Mag-Ox 400
11. Pure Magnesium Citrate Capsules Divine Bounty
12. Vegan and Gluten-Free Magnesium MegaFood

1. Pure Zechstein Magnesium Oil Spray by ASUTRA Pure Zechstein Magnesium Oil Spray by ASUTRA

Topically applied magnesium oil is considered to be one of the best ways of getting magnesium into the body quickly. Because it bypasses the stomach, it’s great for those with malabsorption issues and other digestive problems. Taken from the Zechstein Sea Bed in the Netherlands, this ASUTRA oil is pure and natural.

  • All-natural oil from the seabed
  • Transdermal (skin) application allows for rapid absorption
  • Includes free ebook
  • Can sting the skin initially until your body get used to it

3. Magnesium Glycinate Chelate 450mg by Zhou Nutrition Magnesium Glycinate Chelate 450mg by Zhou Nutrition

Zhou’s magnesium glycinate is chelated to enhance its bioavailability, meaning it’s easier to absorb. In addition to treating migraines, you can use this magnesium supplement to reduce muscle tension and sleep disruptions. This product comes with a money-back guarantee to ensure customer satisfaction.

  • Chelation process enhances bioavailability
  • Made with non-GMO ingredients
  • Money-back guarantee
  • Some users complain that the capsules are too big

4. Magnesium, Feverfew, and Ginger Capsules for Headache Relief by Eu Natural Magnesium, Feverfew, and Ginger Capsules for Headache Relief by Eu Natural

Designed especially for migraines and headaches, these Eu Natural headache relief supplements contain magnesium, feverfew, Boswellia, ginger, and vitamin D. This blend of natural herbs and nutrients treats the dizziness, sensitivity, auras, and nausea associated with migraines. The capsules are vegetarian, easy-to-swallow, and free of artificial ingredients and common allergens. They come with a 90-day guarantee and are part of the Vitamin Angels Match program, where each bottle purchased equals one year of vitamins for a child in need.

  • Specially formulated for migraines and headaches
  • Includes vitamin D, feverfew, Boswellia, and Ginger
  • 90-day guarantee and Vitamin Angels match program
  • You may need to use for up to 8 weeks before you notice results

5. Magnesium Glycinate by Solaray Magnesium Glycinate by Solaray

These Solaray magnesium supplements ensure extra support for muscular and cellular function. Made with magnesium glycinate, they are easy to swallow, highly absorbable, and very gentle on the stomach.

  • Gentle on the stomach
  • Highly absorbable format
  • Easy to swallow
  • Need to take 4 capsules to get 400mg dose

6. Hypoallergenic Magnesium Citrate by Pure Encapsulations Hypoallergenic Magnesium Citrate by Pure Encapsulations

These Pure Encapsulations supplements are perfect for people with one or more allergies. They are free from wheat, gluten, egg, peanuts, magnesium stearate, hydrogenated fat, and artificial sweeteners and colors. Also, they are GMO-free, vegetarian, and easily absorbable. All ingredients and the final product are independently tested for potency and purity.

  • Made with premium raw ingredients
  • Hypoallergenic and vegetarian
  • Research-based formulation
  • Capsules are uncoated which can make them difficult to swallow

7. Neuro-mag Magnesium L-threonate for Cognitive Function by Life Extension Neuro-mag Magnesium L-threonate for Cognitive Function by Life Extension

Made to support healthy memory and brain functioning, these Neuro-Mag supplements are great for migraine sufferers. They work by optimizing magnesium levels in the brain thanks to their superior absorption into the bloodstream and nervous system.

  • Specially designed to optimize magnesium in the brain
  • Supports cognitive function
  • Easy to swallow and gentle on the stomach
  • 3 capsules only provide 36% daily value of magnesium

8. Chelated Magnesium Glycinate 200mg by Pure Micronutrients Chelated Magnesium Glycinate 200mg by Pure Micronutrients

The magnesium glycinate used in this Pure Micronutrients’ product is clinically proven to be highly absorbable and easy on the stomach. It’s suitable for adolescents and adults who have migraines, trouble sleeping, or other conditions that can benefit from additional magnesium in the body. These USA-made capsules are small and easy to swallow, and are free from GMOs and nasty additives.

  • Made with chelated magnesium for absorption
  • Free from gluten, yeast, starch, and dairy
  • Small capsules
  • Some people report stomach upset

9. High-Absorption Magnesium L-threonate by Double Wood Supplements High-Absorption Magnesium L-threonate by Double Wood Supplements

Magnesium l-threonate is gentle and easily absorbed by many people. It has been shown to improve brain health, including memory and cognitive ability. These Double Wood supplements are tested twice for purity and safety, so you can be assured you are getting a quality product. And, if you’re not satisfied, you can avail of their 100 percent money-back guarantee.

  • Tested twice for purity and safety
  • USA-made supplements
  • 100% money-back guarantee
  • Each bottle of 100 pills only provides 25 servings

10. Magnesium Mineral Dietary Supplement by Mag-Ox 400 Magnesium Mineral Dietary Supplement by Mag-Ox 400

The popular Mag-Ox 400 brand of magnesium supplements claims to deliver over 120 percent of the daily value of magnesium per dose. Use these supplements to treat leg cramps, sleep disorders, and migraines. They are free from sugar and gluten.

  • Recommended by pharmacists and doctors
  • Each dose delivers over 120% of the daily value of magnesium
  • Free from sugar and gluten
  • Chalky, rough texture

11. Pure Magnesium Citrate Capsules by Divine Bounty Pure Magnesium Citrate Capsules by Divine Bounty

Delivering 208 milligrams of magnesium per serving, these Divine Bounty supplements count as a significant portion of your recommended daily value of the nutrient. The capsules are free from GMOs, soy, gluten, preservatives, stearates, and artificial colors and flavors.

  • Free from artificial ingredients
  • Suitable for vegetarians and vegans
  • USA-made in FDA-inspected facility
  • Some users complain about the smell of the capsules

12. Vegan and Gluten-Free Magnesium by MegaFood Vegan and Gluten-Free Magnesium by MegaFood

Providing 100 percent whole food magnesium, these supplements are naturally bioavailable. They benefit the muscles, heart, and blood pressure. Suitable for vegetarians, vegans, and Celiacs, the tablets are gentle on the stomach, even when taken first thing in the morning. However, they contain only 50 milligrams of magnesium each.

  • Derived from whole-foods sources
  • Gentle, even when taken on empty stomach
  • Bioavailable format
  • Each tablet only contains 50mg magnesium


Magnesium Supplements FAQ

Learn everything you need to know about getting started on your own dosage of magnesium for migraines.

  • What is magnesium taken for?

Magnesium plays a role in over 300 processes in the body, including in the function of cells, nerves, muscles, and the heart. It’s also important for bone health, as it works synergistically with calcium, vitamin D, and vitamin K2 in the body.

  • Do I need magnesium supplements?

Given that the vast majority of people are magnesium deficient, chances are that you need a supplement.

Signs of magnesium deficiency include:

  • Migraines and headaches
  • Nausea
  • Loss of appetite
  • Fatigue
  • Aching muscles
  • Sleep problems
  • Weakness

A blood test can tell you for sure if you need to take supplemental magnesium.

  • How much magnesium do I need each day?

The Recommended Dietary Allowance (RDA) for magnesium for nineteen to 30-year-olds is 400mg for men and 310mg for women. For adults, aged 31 and over, the RDA is 420mg for men and 320mg for women. Pregnant women will need slightly more.

  • Are there different types of magnesium supplements?

Magnesium must be bound to another molecule in order to be absorbed by the body. Not all of these compounds are absorbed at the same rate.

The most absorbable magnesium forms include:

  • Magnesium citrate
  • Magnesium glycinate
  • Magnesium malate
  • Magnesium threonate

Also, magnesium supplements are available as capsules, tablets, sprays, oils, and flakes. For those with absorption or digestive issues, a topically applied magnesium product may work best as it is absorbed through the skin.

  • Do magnesium supplements have any side effects?

The most common side effect of magnesium supplements is diarrhea, which may be accompanied by nausea and abdominal cramping. These symptoms are mainly associated with magnesium carbonate, chloride, gluconate, or oxide.

More serious side effects are generally only associated with very high doses.

  • What do I do if I experience side effects?

If you experience diarrhea after taking magnesium supplements, simply decrease the dose until symptoms stop. You can gradually increase the dose again until you can tolerate it. See your doctor if symptoms are severe or persist.

Effective Migraine Treatments

Magnesium supplements are a fantastic way to treat and prevent migraines, but they aren’t the only treatment you can try. The following may also help:

  • Tracking Triggers

Migraines can be triggered by certain stimuli such as:

  • Alcohol, especially red wine and beer
  • Bright or flashing lights
  • Food and drinks, including caffeine, cheese, and citrus
  • Dehydration
  • Skipped meals
  • Stress
  • Strong smells
  • Weather changes

By keeping a diary of your migraine symptoms and daily routine, you can identify patterns and discover your unique triggers.

  • Healthy Sleep Habits

There’s a very strong connection between migraines and sleep problems. To minimize your risk of experiencing a migraine, go to bed at the same time every night and get eight hours of sleep. You should also address health issues that are keeping you up, whether that means getting a good pillow for neck pain or using a night splint for plantar fasciitis.

  • Ice Therapy

Stop migraines in their tracks with cold therapy, which reduces inflammation and numbs pain. Check out these great ice packs for head pain.

  • Relaxation Techniques

As stress is a major migraine trigger, staying calm could reduce the incidence and severity of your migraine episodes. Try massage to ease your neck and shoulder tension, or engage in yoga, pilates, or tai chi for whole-body stress relief.

  • Medications

Many over-the-counter and prescription drugs are available to alleviate symptoms, which you can keep track of in a pill organizer. However, as overuse of medications can trigger migraine attacks, you should discuss your medication regimen with your doctor.

Finding the Best Magnesium Supplements for Migraines

Most people who experience migraines are all too aware that they can be extremely debilitating. Luckily, many treatments reduce or eliminate migraine symptoms—including magnesium supplements. The best magnesium supplements for migraines are bioavailable, easy to take, and gentle on the stomach. And don’t forget to try out other home remedies for migraines, including keeping a trigger diary, practicing good sleep hygiene, and using ice therapy.


Jessica Hegg
Jessica Hegg

Jessica Hegg is the content manager at Avid gym-rat and nutrition enthusiast, she’s interested in all things related to staying active and living healthy lifestyle. Through her writing she works to share valuable information aimed at overcoming obstacles and improving the quality of life for others.

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