Written and medically reviewed by Tae Ho Guak, MD, board-certified neurologist · Reviewed July 2026 · Editorial policy
Magnesium is the supplement I recommend most in my clinical practice for migraine prevention — and the one with the strongest evidence. Research shows that a significant proportion of migraine patients have magnesium deficiency, and supplementation can substantially reduce attack frequency.
1. Clinical Evidence
Peikert et al. (1996, Cephalalgia) — RCT for migraine prevention. Magnesium citrate 600 mg/day for 12 weeks reduced attack frequency by 41.6%, compared to only 15.8% in the placebo group.
Two meta-analyses (2024–2025) reconfirmed: magnesium supplementation reduces attack frequency by 30–40% in magnesium-deficient migraine patients.
American Headache Society (AHS): Now classified as Grade A evidence.
2. Mechanism of Action
Magnesium regulates neuronal excitability and NMDA receptor activity. When magnesium is deficient, cortical spreading depression (CSD) — the neurophysiological basis of migraine aura — is more easily triggered. Supplementation stabilizes neuronal membrane potential and raises the attack threshold.
3. Recommended Dosage and How to Take It
Dose: 400–600 mg/day (elemental magnesium)
Preferred form: Magnesium glycinate or magnesium citrate (best absorption, fewer GI side effects)
Avoid magnesium oxide — very low bioavailability (only ~4%)
Timing: After dinner or at bedtime (also supports sleep quality)
Duration: At least 12 weeks
⚠️ The most common side effect is diarrhea. If this occurs, reduce to 200 mg/day and increase gradually, or switch to magnesium glycinate.
4. Which Patients Benefit Most
• Menstrual migraine patients — especially effective when started before menstruation
• Patients with neck and shoulder muscle tension
• Patients with stress or sleep disorders
• Migraine patients during pregnancy (good safety profile, but consult your doctor)
5. Combining with Other Supplements
Magnesium can be combined with Riboflavin B2 (400 mg/day) and Coenzyme Q10 (300 mg/day) to form the “Migraine Nutrition Triple Protocol.” The three act through different mechanisms and work synergistically — an important complementary strategy alongside medication.
From the textbook. Chapter 18, “Neuromodulation, Behavioural and Complementary Treatments,” of my clinical textbook Headache Medicine covers this topic in full for doctors, with the evidence and decision pathways behind it. About the book →