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Magnesium (Citrate or Glycinate)

Reviewed by the Nimbera editorial team · Last updated May 2026

Schwalfenberg & Genuis 2015 review (Scientifica, PMID 26752497) - multiple trials confirm that oral magnesium supplementation (400-600 mg/day) reduces migraine frequency by approximately 41% versus 15.8% for placebo. Magnesium deficiency is prevalent in migraine patients and may lower cortical spreading depression threshold.$15-$25/month.

How to use

Take 400-600 mg/day of magnesium citrate or glycinate (better tolerated and absorbed than oxide). Split into 2 doses with meals. Use for prevention (daily, ongoing) rather than acute treatment. Allow 8-12 weeks to assess effect on migraine frequency.

How it works

Magnesium stabilises neuronal membranes, blocks NMDA glutamate receptors (preventing cortical spreading depression - the neurological basis of migraine aura), and regulates serotonin receptor function. Low intracellular magnesium levels are documented in migraine sufferers during attacks.

Where to buy

Doctor's Best High Absorption Magnesium Glycinate ($15-$25/120 tablets), Natural Vitality Calm Magnesium Citrate powder ($20-$30/16 oz), Thorne Magnesium Bisglycinate - widely available at pharmacies and online.

Typical cost: $15-$25/month.

Safety notes

High doses (>400 mg) of magnesium oxide can cause loose stools and diarrhoea - prefer glycinate or citrate forms. People with kidney disease must use caution with all magnesium supplements (reduced renal clearance). May lower blood pressure slightly - monitor if on antihypertensives.

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

Schwalfenberg & Genuis 2015 - Scientifica (PMID 26752497)

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.