Did you know there are several different types of magnesium that are beneficial for different things? Migraine disorders can be linked with magnesium deficiency, making supplementation of magnesium for migraine necessary for most of us. However, if you’re finding that you have more digestive “issues” when upping your magnesium intake, you’re not alone. I wasn’t aware until I started doing a little more research after my Migrelief formula was changed. I realized that the magnesium in this particular supplement was more commonly prescribed as a laxative…something I did not need.
What is The Best Magnesium for Migraine?
When people search for a new magnesium supplement without knowing what to look for, they usually focus on price. This means many aren’t getting the full potential out of the supplements they’re taking. This could be because our body doesn’t agree with that particular form of magnesium. Or it could be that the supplement contains additional fillers or potential Migraine triggers, making it poor quality and more difficult to absorb.
Bioavailability Matters with Magnesium for Migraine
According to Ancient Minerals, “If one was to ingest the commonly recommended (albeit modest) adult dosage of 300-400 mg magnesium per day in (a) poorly absorbed form, it could equate to a usable dosage of only 12-16 mg.”. They also go on to quote Holy Water, Sacred Oil: The Fountain of Youth where it is mentioned that magnesium is most effective when contained in the intestine for a minimum of 12 hours. If magnesium was going through the system faster (ie. in the form of diarrhea), you’re not getting the full benefits of the supplement you’re taking.
One key word to know is “bioavailability”, which means how well the supplement is absorbed by the body. If the supplement you’re taking is not very bioavailable, it’s not being metabolized and you’re probably not reaping the benefits from it. As we age and our metabolism slows, it can be even more important to focus on bioavailability, as vitamins can become more difficult to absorb. This is why choosing high quality supplements is so important. Fillers, binders, and artificial ingredients or flavorings can all limit absorption. Magnesium itself isn’t a highly absorbable supplement to begin with, but if you have a deficiency then your body will be able to absorb more than it would otherwise.
Types of Magnesium for Migraines
Another thing to watch for when researching supplements? How many articles are connected to a brand selling their product. I tried to wade through all that for you to bring you a quick breakdown of each form.
Magnesium Glycinate
This type of magnesium is one of the most effective at boosting low levels of magnesium quickly, without causing digestive problems or diarrhea. It is ideal for those who cannot tolerate the laxative effects of citrate or oxide and need a more well absorbed form. Because Migraine patients are recommended to take around 400mg daily, it’s the best way to make sure you’re getting a higher amount in and not losing it all in the toilet, for lack of a better phrase. Glycine, an amino acid to which the Magnesium is bonded, supports cognitive function and calms neural functions. Therefore patients find this form helps with reducing inflammation, sleep, and anxiety, making magnesium glycinate great for those with Vestibular Migraine.
Final Thought: Magnesium glycinate is good for anxiety, vestibular migraine, and if you have a sensitive stomach.
Recommended Brand: Pure Encapsulations and Magnesium Glycinate Powder(for those who cannot tolerate pills)
Magnesium L-Threonate
A newer type of magnesium, this is one of the only forms of magnesium that has been shown to penetrate the blood brain barrier, directly raising the magnesium levels in the brain. In studies, it played a positive role with improving Alzheimer’s and other cognitive issues. Developed by MIT grads, Magtein promotes improvement of learning abilities, memory, and cognitive function. It even helped me get rid of my morning brain fog, a common symptom with Vestibular Migraine. This type also doesn’t contain laxative properties that you would find with citrate or oxide. The downside? It’s expensive and fairly new so there’s not as much known about it. Threonate is a good one to supplement in addition to another form of magnesium so you’re saving money, and reaping benefits from both.
Final Thought: Magnesium Threonate is good for cognitive function, energy, and brain fog.
Recommended Brands: Pure Encapsulations and Teraputics
Magnesium Chloride & Magnesium Sulfate
You might be more familiar with epsom salts, also know as magnesium sulfate. Through research and discussion with other Migraine patients, it seems as if magnesium chloride is like Epsom salt on steroids. It appears to have better absorption and cellular penetration, as well as lower tissue toxicity. This form of magnesium is wonderful for topical applications, especially if you’d like to supplement your oral intake. This would include adding it to a bath, foot soak, or applied topically in a lotion or spray form. Concentration of the solution, length of time it is in contact with the skin, and area it is applied all affect magnesium chloride’s efficacy. Some find that if they do a soak for 20-30 minutes or apply to their feet before bed it helps to calm the body and promote a deeper sleep.
On the other hand, there’s not a lot of great scientific research to back this up according to this 2017 study. I read a quote the other day that said something to the effect of “a placebo is the perfect example of how healing starts with the mind”. I personally believe there’s more merit to topical magnesium than this study suggests, and it’s worth a try to see if it truly helps you. Since chloride is more expensive than epsom salts, I like to mix both if taking a full bath.
Final Thought: Topical magnesium is good for those looking for relaxation and adding additional magnesium without digestive upset.
Recommended Brand: Ancient Minerals Bath Salts and Goodnight Lotion
Magnesium Malate
This form has great reviews for those suffering with fibromyalgia and chronic fatigue syndrome. It’s a combination of malic acid and magnesium, which is said to have a higher bioavailability. Another positive is that it supports energy production and an ability to chelate toxic metals. Aluminum is linked to neurological disorders, so it may be beneficial for anyone concerned with this aspect. Malate is also creates less GI stress than citrate and oxide. The only downside from reports I read was some find it too energizing. Therefore it is recommended to take in the morning. It also could potentially be too stimulating for those with Vestibular Migraine.
Final Thought: Magnesium malate is good for fibromyalgia and chronic fatigue syndrome if comorbid with migraine.
Recommended Brand: Seeking Health Malate Powder and Designs for Health Capsule
Magnesium Citrate
One of the most popular and well-studied forms of magnesium, this bonds to citric acid, making it more absorbable than some other forms like oxide. If you google “magnesium citrate”, you’ll notice it’s promoted to relieve constipation – which is great (sometimes)! However, if you’re taking this at the 400+mg recommended amounts each day, you could be spending long mornings on the toilet. This means you’re probably not getting many benefits out of it in the end. Citrate is one of those “proceed with caution” items. If you can tolerate it – great! If you can’t, look into malate, glycinate, or threonate. This type of magnesium mixes well with liquids and could be an option for those who cannot tolerate pills.
Final Thought: Magnesium citrate is widely available and well-absorbed, if tolerated without digestive upset.
Magnesium Oxide
I see neurologists recommend this form for Migraine in my groups, and I can’t understand why other than that it’s cheap and widely available. While magnesium citrate can relieve constipation, oxide is commonly used to relieve heartburn, indigestion, and as a laxative. It is not as bioavailable as magnesium citrate. There are better forms out there that will be more highly effective.
Final Thought: Magnesium oxide is well studied, but not the best form for absorption.
Magnesium Orotate and Magnesium Taurate
I’ve seen mixed reviews on orotate and simply not enough good evidence to make a suggestion for it. It seems to be helpful with heart related issues. Taurate, the amino acid taurine combined with magnesium, is more well-studied. It has been shown to reduce heart attacks and promote stable blood sugar levels. In studies, taurate was effective in Migraine prevention while having limited side effects. If you also have cardiovascular issues, this could be a good choice for you.
Final Thought: Magnesium taurate is good for those who need to stabilize blood sugar levels or have cardiovascular issues.
Recommended Brand: Natural Rhythm makes two kinds. Here is the Magnesium Taurate by itself. Triple Calm combines glycinate, malate, and taurate. I might give this one a try. The only downside is if it starts to help you, you won’t know exactly which type is helping or if it’s the collection of them.
Fillers, Gelatin and Binding Agents
As always, even when choosing supplements, we must check the ingredients – the fewer the better. I find it easier to search for vegetarian or vegan capsules, which eliminate gelatin. Some patients find gelatin, even in a small capsule form, a potential Migraine trigger. I often wonder if people mistake this for a reaction to the supplement as it’s easier to blame the attack on the supplement itself. Since there are many vegan alternatives out there, it’s better to avoid gelatin unless you know it does not bother you.
Fillers and binding agents that you often see are cellulose, stearic acid, and magnesium stearate. Magnesium stearate has the most controversy of them all due to a 1990 study which found that suppressed cells that are responsible for the immune system. I’ve also read in some of my Migraine groups that it appeared to be a trigger for a few people. Fillers by themselves are not necessarily as bad as they sound. Some manufacturers use them to bulk up which might be a very tiny product without it. What you want to be careful of is brands that are using more fillers than actual product. While it may be less expensive, the fillers won’t be helping you feel better in the long run.
A few people do find that certain forms of magnesium can make them dizzy or feel worse. It can take some trial and error to find the perfect form for you. Always consult your doctor before trying a new supplement. If you have any feedback about any of these supplements, let me know in the comments.
Other posts on magnesium:
Is Magnesium Threonate Really Worth It?
This article contains affiliate links, which I will receive a small percentage of profit if you place an order. All products are ones I have personally used or that my readers have used and loved. I am not sponsored by any of these brands. Thank you for supporting the ways I keep this site running.
This is great info. Question, have you ever tried Doctor’s Best? I was taking that one for 6 weeks but I still continued to have e stomach trouble with it. Maybe it just wasn’t a good brand. I am goi g to give Pure a chance to see if it works better for me.
I’ve never personally tried that brand, but if it was citrate that does the same thing to me too. I hope you’ll have better luck with this one. It takes some trial and error sometimes.
Hey friend! Great info for so many. Thanks for taking the time to put this together. Just for statistical purposes…I take 1 Glycinate and 1 CogniMag (threonate) in the morning. Then 1 more CogniMag mid afternoon and then 1 Glycinate around 8:00 PM. This seems to be a big part of my daily routine in helping me feel so much better. My “brain fog” is literally gone. 🤗😘
Thanks for the advice, Liz! I’m sure it will help someone else. 🙂
Hi Alicia,
Fantastic information! I started taking 2 Conimag in the mornings and 3-4 Glycinate at night. I find that’s the best combo for me. I want try the topical forms as well. Thanks for the recommendations. I have never taken the Cognimag on an empty stomach. I typically try to eat something so I don’t take it right when I get up. Have to taken it on an empty stomach? If so, have you had any stomach issues with it?
Hey Stacy – You do exactly what I do! I’m having success with it as well. I have never tried it on an empty stomach either, but I have a really sensitive stomach so most supplements upset it if I don’t at least eat a tablespoon of sunbutter with it. I hear that they’re better absorbed with some fat too.
Thanks Alicia! I didn’t know they were absorbed better with some fat. I’ll try that as well. I do take probiotics to make sure my gut is healthy and can absorb as much as possible.
I found Magnesium Taurate on Amazon and it is the same brand that makes Triple Calm. I may try that instead of the triple calm because I tried the glycinate and it made me more dizzy unfortunately.
Oh I just found it! I’ll have to add that to the post. That’s too bad. I’ve heard that from some people about different kinds of magnesium. Although glycinate usually works for a lot of people, it still seems like you have to find that perfect fit. Let me know how the Taurate goes!
I was upset that it did not work for me because I had heard great things. But I will try again with the Taurate and let you know how it goes. I have not given up hope that something with help me. 🙂
Hi Robin, I also feel like magnesium glycinate increased my dizziness. How much were you taking and did you just cut it out cold turkey? Did Taurate help you?
I did cut out the glycinate cold turkey because I did not take it long. It bothered me too much.
I thought the Taurate was helping me but when I had to stop taking it because of other medication I didn’t feel a difference so I’m not sure.
Thanks, Robin
Hi Alicia! I suffer from both migraines and GI issues.
Any suggestions on which magnesium would be best to try? I’d like to control both issues.
Thank you for all the information, I’m just a little confused which to try.
Hi Cheryl,
You could probably try any of them except citrate and oxide. I personally really like glycinate and threonate. I think the best way to go is start at a low dose and work your way up to what you can tolerate. 🙂
Hey Alicia! I just went to my neurologist today and talked about magnesium. I loved jumping to your article to compare notes. I did take magnesium glycinate the first year, but with so many symptoms it was hard to tell what was helping. My neuro recommended trying Magnesium Citrate again (along with everything else I’m doing) just to see if it stops my remaining breakthrough symptoms. Worth a shot! Thanks for breaking it all down and hope you are feeling well 🙂
Hi Alicia,
I sent you an email about some other things, but I realized (brain fog!) after reading your article a second time – about Magnesium L Threonate that I was taking Magtein (recommended by my Dr.), but it did cause laxative issues for me. There was nothing else to attribute this to, so I stopped taking it. I wonder why? Also, I have PPPD, https://vestibular.org/pppd and my Dr. (Cho – in LA), fully supports you and recommended that I follow your lead. Perhaps some of the other people who write in have this as well? My symptoms are extreme dizziness (like seasickness – since February), chronic fatigue (which Dr. attributes to trying to stay balanced all day), brain fog, and other symptoms, some migraine-ish like sensitivity to light, lots of movement, etc.
I also quit my job because I didn’t feel safe to drive there. Dr. Cho’s treatment for PPPD is tiny, tiny incremental doses of Effexor (starting with 2 granules from a capsule), your diet, and the Magtein. Anyway, I’m glad you are doing what you do and well, I need to go shopping! BTW, do you know of a good veggie cap that dissolves more slowly? Sometimes while filling them and they begin to dissolve as I am doing it? Thanks so much!
Hi Janet
I used to have dizziness. When I would roll over in bed, I would feel the room spinning. But, it does go away! It all began watching one of those 3D videos with the kiddos. Not sure about yours(could also be your equilibrium off) but has to do with the eyes, photosensitivity. Too much fast movement or bright light.. Just get some really good night lenses.(use when on any cell phone, computer etc) I found some at a $store and really helps me. Also leave a lamp light on in the room, while watching television. Hope you all get relief soon…
Thanks for your amazing info Alicia! Going to try a few of them..
Alicia,
I just purchased the NOW brand Magtein Magnesium L-Threonate to add in with my 400mg of Magnesium Glycinate in the morning. Hoping to clear some of the brain fog and concentration issues in the mornings.
However, what the manufacturer says seems to contradict what you say here about L-Threonate. The bottle says 3 capsules equal 144mg. But the directions for taking say to take 3 a day, broken up as one during mid afternoon and the other two before bed.
Two questions-
1) is there a reason I wouldn’t just take these in the morning with my other magnesium?
2) Is a mg of Mag. L-threonate more potent than other types? Because I haven’t seen any of my other types of Magnesium, which are 200-400mg so higher doses at that, say to split it up.
Hey Rachel – I think this post specifically about magnesium threonate will help you.
1. I personally take all my magnesium threonate in the morning because I find it energizing and then broke up my magnesium glycinate later in the day as I found it more relaxing. Really you can do it any way you’d like. Play around with it and see what works best for you. I’d recommend splitting it up somehow so you’re not getting a ton of magnesium at once. It might be better for both your head and stomach.
2. Not necessarily more potent. Some people see stronger results from it than other forms. I wouldn’t read too much into their directions. Just find what works best for you and make sure you’re at least getting the prescribed amount within the day. 🙂
Hello
Is they are just one vitamin you can recommend with everything in it needed for migraines? The magnesium from pure encapsulations made my daughter have stomach issues .
Thanks Erica
Hey Erica – I’m emailing you back now.
hi, I would love to know know what advice you gave. Great article, btw. I’ve been using chelated magnesium biglycinated buffered with mag oxide, works great for my migraines but I get terrible stomach and abdominal pain. I wish I knew which magnesium to try that didn’t cause these problems. The same brand without the mag oxide doesnt help my migraines. Any suggestions?
Hey Karin,
I recommend the glycinate or threonate as they don’t have any laxative properties and are absorbed differently. Really any of the ones listed here besides the citrate may work better for you.
A friend recently recommended Moon Juice products. They have a Magnesi-Om powder supplement to drink before bed. Do you think this would be ok? https://moonjuice.com/products/magnesi-om-magnesium-supplement
Thanks!
Hello wondering what type and amount of magnesium to use for migraines with an aura…just starting out…to see if it will help my daughter. Thank you.
I’ve been taking 400 mg of magnesium citrate for my migraines along with. a supplement called Migrelief that was recommended by my dr. I’d like to incorporate other types of magnesium to help with brain fog and fatigue. What would you recommend and also, is it possible to take too much magnesium (ie toxic effect)? Thank you!!!
Hey Connie – for brain fog and fatigue I HIGHLY recommend magnesium threonate. You can read my full review here and there’s some less expensive options linked (although I’ve only tried the cognimag).
My neurologist told me I can take as much magnesium as I can tolerate – or as much as my digestive tract can handle basically. 600-800mg daily is what Johns Hopkins recommends, but on some attack days I’d reach closer to 1000mg. Threonate is expensive and normally you take such a small amount, it shouldn’t be difficult to add. Double check with your neurologist to see if they have a limit for you.
I have been told to take magnesium for my migraines. I have a very sensitive stomach and can’t tolerate many meds.. I tried Pure glycinate for about four days and liked how it made me feel, but, I became so constipated it was awful. I tried Pure citrate last night. Don’t know if I like the feeling. Why is glycinate so constipating. I take Miralax every night and that didn’t even help. Any suggestions for a very sensitive stomach and magnesium. I’m a gastroparesis patient. Thank you so much. I wish there was a way for me to take glycinate and not get constipated.
Has anyone tried ReMag picometer magnesium? It is magnesium chloride that has been broken down so small that it bypasses the digestive tract and absorbs quickly. I use it but from reading the comments, maybe I should take higher dosages.
I just started taking 1000mg of magnesium glycinate 2 days ago along with CoQ10 and vitaminD3 200iu all at the same time.I take them all in the morning for my migraines. Is that too much?
Hey Alethia, it’s hard to take too much magnesium (you would know it), but only your doctor can answer this question for you as they will know your history best.