Magnesium for Headache
Evidence-Based Natural Remedy Guide
Effectiveness
Type
supplement
Sources
1 cited
Did this remedy work for you?
How Magnesium Helps with Headache
Magnesium deficiency is linked to headaches and migraines. Supplementation helps relax blood vessels and reduce the frequency and severity of migraines by up to 41%.
🔬 What the Research Says
A 2021 meta-analysis in Nutrients found magnesium supplementation reduced migraine frequency by 41%. The American Migraine Foundation recommends 400-600mg daily for migraine prevention.
[1] Magnesium in migraine prophylaxis — Nutrients (2021)
📋 How to Use
Take magnesium glycinate or citrate supplements daily with food. For acute headaches, some people find relief with magnesium-rich foods like dark chocolate, spinach, or pumpkin seeds.
💊 Recommended Dosage
400-600mg magnesium glycinate daily for prevention. Effects typically noticed after 3-4 weeks of consistent use.
⚠️ Side Effects & Cautions
May cause loose stools at higher doses. Start with a lower dose and increase gradually.
🛒 Where to Buy Magnesium
Doctor's Best High Absorption Magnesium
★★★★★ 4.6 · $12-18
Other Natural Remedies for Headache
Other Conditions Magnesium Helps
Sleep Issues
Magnesium regulates melatonin and activates the parasympathetic nervous system. Many people are defi...
Constipation
Magnesium citrate acts as an osmotic laxative, drawing water into the intestines to soften stool and...
Back Pain
Magnesium relaxes tense muscles that contribute to back pain. Deficiency is common and causes muscle...
High Blood Pressure
Magnesium relaxes blood vessel smooth muscle and acts as a natural calcium channel blocker, lowering...
📚 Sources
- Magnesium in migraine prophylaxis — Nutrients (2021)
Last reviewed: February 2026 · Medical disclaimer applies
Explore All Remedies for Headache
See the complete evidence-based guide with all natural remedies for headache.
Full Headache Remedies Guide