For migraine prevention and management, several types of magnesium supplements are commonly used, each with different properties and absorption rates:
- Magnesium Glycinate : Highly absorbable and gentle on the stomach, this chelated form is bound to glycine, an amino acid with calming effects. It is particularly beneficial for migraines triggered or worsened by stress or anxiety, and it supports relaxation and sleep quality
- Magnesium Citrate : One of the most popular and well-studied forms, it has high bioavailability and dissolves well in water, making it easy to take. However, it has a laxative effect, which can be helpful or problematic depending on the individual
- Magnesium Oxide : Frequently used in pill form for migraine prevention at doses around 400-600 mg per day. It contains high levels of magnesium but has lower absorption compared to glycinate or citrate
- Magnesium Threonate : A newer form that can cross the blood-brain barrier, potentially benefiting brain function and cognitive symptoms associated with migraine. It has lower digestive stress but is more expensive and less studied
- Magnesium Chloride : Considered one of the most effective and natural forms, it absorbs well and acts quickly to relieve muscle tension and possibly migraines. Often found in topical forms like lotions and sprays
- Magnesium Malate and Sulfate : Magnesium malate may help with energy and is used by some with fibromyalgia and chronic fatigue alongside migraine. Magnesium sulfate (Epsom salts) is more commonly used topically, with limited oral absorption
Dosage : Common adult dosages range from 310-420 mg per day, with some specialists recommending up to 1,200 mg daily under medical supervision for migraine prevention
. Summary : Magnesium glycinate and magnesium citrate are among the best- absorbed and most recommended forms for migraine prevention, with magnesium glycinate favored for its calming effects and gentleness on the stomach. Magnesium oxide is widely used but less bioavailable. Magnesium threonate may offer cognitive benefits. Magnesium chloride is noted for effective absorption and quick action. It is advisable to consult a healthcare professional to choose the right form and dosage tailored to individual needs
. If you are considering magnesium supplements for migraines, discuss with your doctor to ensure safety and appropriate dosing.
