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Magnesium Glycinate (Oral)

Reviewed by the Nimbera editorial team · Last updated May 2026

A 2016 meta-analysis by Chiu et al. in Pain Physician analysed 21 RCTs and found that oral magnesium supplementation significantly reduced migraine frequency and intensity, supporting its use as a preventive strategy alongside intravenous magnesium for acute attacks.$15-$35 for a 60-day supply

How to use

Take 400-600 mg of elemental magnesium daily as magnesium glycinate or magnesium citrate (not magnesium oxide, which has poor absorption). Take in the evening with food. For migraine prevention, allow 8-12 weeks of consistent use before assessing benefit.

How it works

Magnesium blocks NMDA glutamate receptors and inhibits cortical spreading depression - the wave of neuronal excitation underlying migraine aura. It also reduces trigeminal nerve sensitisation and opposes platelet aggregation and serotonin release that contribute to migraine attacks.

Where to buy

Pure Encapsulations Magnesium Glycinate, Thorne Magnesium Bisglycinate, and Doctor's Best High Absorption Magnesium are well-absorbed forms available on iHerb and Amazon.

Typical cost: $15-$35 for a 60-day supply

Safety notes

Excess magnesium causes loose stools and diarrhoea - start at 200 mg/day and titrate up slowly. Magnesium citrate is more laxative than glycinate at equivalent doses. Magnesium interacts with bisphosphonates, antibiotics (fluoroquinolones, tetracyclines), and certain blood pressure medications. Use with caution in kidney disease - impaired kidneys cannot excrete excess magnesium.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

Chiu et al., Intravenous and oral magnesium for migraine: meta-analysis of RCTs, Pain Physician, 2016

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.