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Which Magnesium is Best for You?

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×Published: · Modified: by This post may contain affiliate links.I had to do some research to find out!This article was originally published December 2018 and has since been reposted and repeated on a number of different migraine sites, including Migraine Again. This is the original article.Jump to:There are usually three reasons why someone wouldn't see a benefit of magnesium for migraine:Our body doesn't react well with the type of magnesium we're taking.The supplement contains a lot of fillers, making it poor quality and difficult to absorb. The capsule contains gelatin, which can be a migraine trigger for some people when taken everyday.The amount that is being taken is either not enough to make a difference, or too much to handle.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.Neurologists generally recommend taking 400-600mg a day of magnesium for migraine prevention because that is the amount used in studies showing its efficacy. This is also why most doctors will recommend magnesium oxide. It is inexpensive and has proved to be helpful in scientific studies, most recently in a 2021 study. However, as a migraine patient and someone speaking with patients daily, this is not the most well-tolerated option in these amounts.It's important to note these amounts are the elemental value. Occasionally brands will print the maximum value which makes it look like 1000+ milligrams of magnesium in one pill when the elemental value will be 50mg. Look carefully at what you're buying to make sure it is in elemental values.Taking higher amounts of magnesium can lead to digestive upset and diarrhea, particularly with magnesium oxide. To get to the amount recommended for migraine, many of us have to combine types of magnesium.Personally I do a combination of magnesium threonate in 72mg, which helps with morning brain fog, about 300mg of magnesium citrate, which helped with regularity postpartum, and about 240mg of magnesium glycinate which totals about 600mg a day. I'll add in more magnesium glycinate during attack days, or use magnesium lotion. This is a combination I've changed around over the years which just shows you may need different dosages at different times.It's important to discuss the dosages with your doctor and get the maximum amount recommended for you.A Note on Blood Tests - Blood tests for magnesium are not an accurate reflection of deficiency, especially for people with migraine. If your neurologist orders a blood test and tells you that you don't need magnesium supplementation because you're not deficient, this is a red flag. It's important that magnesium crosses the blood brain barrier, where you need it the most!What's the best type of magnesium for migraine? Truthfully I can't answer that. Because what works well for me for vestibular migraine prevention and acute treatment may not work for you.Over the years after speaking with thousands of people, I know what seems to work the best for the majority, but there will always be people who don't follow the normal path. I recommend reading through the different types and deciding what might work best for the issues you have.Here are some of the most popular types of magnesium for migraine.It would be difficult to get the total amount you need when most capsules only contain 72-144mg total..Topical magnesium is good for those looking for relaxation and adding additional magnesium without digestive upset. Great for those who cannot tolerate capsules.Recommended Brand: Ancient Minerals Bath Salts and Goodnight Lotion..Final Thought: Magnesium citrate is widely available and well-absorbed, if tolerated without digestive upset. Could be a great option for pregnant and postpartum moms who struggle with constipation.if you're not seeing results.Final Thought: Magnesium oxide is well-studied, but not the best form for absorption and can cause digestive upset in large amounts.TAn expensive but occasionally necessary option, magnesium IV therapy can be helpful for severe hydration or intense attacks without a visit to the emergency room.IV therapy at home typically costs about $150-300 (in the Dallas area) so I use it as a last resort. Still, it is less expensive than an emergency room visit. During the pandemic, it has been especially helpful to avoid going to the ER. Two years ago I had an attack so bad that I couldn't use my fingers to type, and I was hosting a Healthline chat later that night. A magnesium IV at home got them working again within just an hour.Google "IV therapy" near me to find one in your area. This is an example of one I have used in the Dallas area - Nuuvo.Gelatin -The goal is not to eliminate the fillers entirely, but to choose brands with very few of them in the ingredients. Having only one is best! That's why I've recommended the brands above.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.&nbsp;For more helpful information on magnesium and other supplements for migraine, check out these articles.« Boursin Broccoli Rice Casserole RecipeWhite Chocolate Peppermint Cookies »Hi there! Thank you for this very helpful article. I have been dealing with chronic headaches for 17 years and just this year due to the help of a DO focusing on fascia and inflammation am finally seeing improvement. My general doctor told me to take riboflavin and magnesium (with no other info on what type/how much) and I have been researching more on the filler ingredients and noticed both my brands (Health By Principle-Mag and Forest Leaf B2) both have the magnesium stearate included. Would love your thoughts on adding in threonate to my regimen and thoughts on the brand you recommended by Teraputics that also includes magnesium stearate... I am wondering if I should do the Pure Encapulations Glycinate and the Teraputics threonate (since Pure Encapsulations is a bit out of budget). Sorry for the ramble, but I would love your insight on both Magnesium and Riboflavin when you have the time 🙂 Thank you!!ReplyI was taking the lowest amount of Pure Magnesium Glycinate before bed and I also noticed stomach upset and diarrhea. It went away when I stopped taking it. I tried it again just to be sure that it was the magnesium causing the problem and it started up again. Just an FYI for others who may experience this problem.ReplyAre you familiar with the product biOptimers Magnesium Breakthrougth? It has all the forms of magnesium.ReplyI noticed you said the Migrelief formula changed? When did this happen, and was it the type of magnesium that changed? What type did the original formula have?ReplyI need for fibromaylgia and chronic fatigue and osteoarthritis and my back is bad sleep problemsReplyI wonder if you have considered the liquid “ionic” magnesium types?Supposedly they absorb better and faster without a laxative effect. I have been taking the pure encapsulations glycinate for 5 months now and just recently realized that it still gives me horrible gastric symptoms. I was waking in the morning with sharp stomach pains, gas and the worst gnawing feeling in my stomach! I thought I had IBS but discovered it was the magnesium when accidentally I skipped a week and felt tons better. I’ve heard great things about the ionic types suspended in liquid (“they go straight to the cell! The body is better equipped to use ionic minerals!”) but I’m not sure if it’s all marketing.ReplyI went to the Dr last week and he said I was on the edge of being a diabetic. I don't think that I take enough magnesium. Would you recommend the taurate for blood sugar and deficiency? I'm so confused on when to take it! TIA!ReplyHi Alicia, I started taking 500 mgs of Magnesium Oxide for my VM. Its been two months and I have noticed a decline in my headaches. Thank God! Only thing is, it does give me a laxative effect. I also have noticed that I feel dizzier in the day. I take all of my supplements in the morning. Magnesium. Riboflavin, CoQ10, and Vitamin D. Do you think taking the magnesium at night might be better? I find sometimes magnesium can make me dizzy. Also, have you tried anything natural to help with dizziness? I've been dizzy for two years. I'm not too keen on taking antidepressants for fear of side effects. Thank you for all of your info. You have been a Godsend.God Bless!ReplyI have been taking the Pure Magnesium Glycinate and the Magtein L-Threonate per your recommendations for a year with no problems. I just had acdf surgery and now I can not swallow any pill especially capsules this size. I see you have a power for glycinate although not from your store. I can get the powder you have a link to and that would be great but I don't see any powder anywhere for L-Threonate. I have been emptying the capsule and it's just not working. Horrible taste and I can't avoid missing some in the drink. Is there a power you recommend for that? If not, I found a brand that has both but I have no idea how to determine if it is a good product or how much to take. It is at https://www.amazon.com/gp/product/B081TKGV1J/ref=pe_27542530_636526490_em_1p_3_lm#customerReviews Is there any recommendations you can make? Thank you in advance.Reply« Older CommentsSubscribe for new recipes, tips, and discounts.Subscribe for new recipes, tips, and discounts.

×Published: · Modified: by This post may contain affiliate links.I had to do some research to find out!This article was originally published December 2018 and has since been reposted and repeated on a number of different migraine sites, including Migraine Again. This is the original article.Jump to:There are usually three reasons why someone wouldn't see a benefit of magnesium for migraine:Our body doesn't react well with the type of magnesium we're taking.The supplement contains a lot of fillers, making it poor quality and difficult to absorb. The capsule contains gelatin, which can be a...

Which Magnesium is Best for You?

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