From the Guidelines
Magnesium glycinate is most likely to help women with recurrent migraines. A typical recommended dose is 400-600 mg daily, taken with food to minimize potential digestive side effects. This form of magnesium is preferred because it has high bioavailability and is less likely to cause gastrointestinal issues like diarrhea compared to other forms such as magnesium oxide or citrate. For migraine prevention, consistency is key, so it should be taken daily rather than only during attacks. Results typically take 2-3 months of regular use to become noticeable. Magnesium works by helping regulate neurotransmitters, reducing cerebral blood vessel constriction, and decreasing neuronal excitability that contributes to migraines. Women may particularly benefit from starting supplementation before menstruation if migraines tend to occur during this time. It's essential to consult with a healthcare provider before beginning supplementation, especially for those with kidney disease or who take certain medications that might interact with magnesium, as suggested by the 2024 clinical practice guideline for the management of headache 1.
Some key points to consider when using magnesium for migraine prevention include:
- Starting with a low dose and gradually increasing as needed and tolerated
- Monitoring for potential side effects such as gastrointestinal upset
- Combining magnesium with other preventive treatments as recommended by a healthcare provider
- Being patient and consistent with supplementation, as benefits may take time to become apparent
While other forms of magnesium and supplements may also be beneficial, magnesium glycinate is generally considered a well-tolerated and effective option for women with recurrent migraines, and its use is supported by the available evidence 1. However, it's crucial to prioritize individualized care and consult with a healthcare provider to determine the best course of treatment for each patient.
From the Research
Magnesium and Migraine Prophylaxis
- Magnesium has been studied as a potential therapeutic agent for migraine prophylaxis, with some studies suggesting its effectiveness in reducing migraine frequency and symptoms 2, 3, 4.
- A systematic review of clinical trials found that magnesium may be possibly effective in preventing migraines, with a reduction in migraine attacks and days 4.
- The review suggested that high levels of magnesium citrate (600 mg) may be a safe and cost-efficient strategy for migraine prophylaxis 4.
Combination Therapies
- Some studies have investigated the use of combination therapies, including magnesium, riboflavin, and coenzyme Q10, for migraine prophylaxis 3, 5, 6.
- A randomized, double-blind, placebo-controlled trial found that a proprietary supplement containing magnesium, riboflavin, and Q10 reduced migraine symptoms and burden of disease compared to placebo 3.
- Another study found that a combination of riboflavin, magnesium, and feverfew did not show a significant difference in migraine reduction compared to a placebo containing 25 mg of riboflavin 6.
Dosage and Formulation
- The optimal dosage and formulation of magnesium for migraine prophylaxis are not well established, but studies have used various forms of magnesium, including magnesium citrate and magnesium oxide 4, 5.
- A review of dietary supplements for headache prophylaxis suggested that magnesium, along with other nutrients such as vitamin B, coenzyme Q10, and omega-3 fatty acids, may be beneficial in reducing migraine symptoms 5.