mineral · for headaches/migraines
Magnesium Glycinate
Up to half of migraine sufferers run low on magnesium, and it calms the nerve signalling behind an attack.
Say that in clinical terms
Magnesium deficiency is found in up to 50% of migraine sufferers. Magnesium blocks cortical spreading depression, regulates NMDA glutamate receptors, inhibits excessive platelet aggregation, and stabilizes serotonin receptor signaling.
How strong is the research?
2 papers read, 2 supporting.
Tested as: Magnesium oxide, trimagnesium dicitrate, magnesium citrate, magnesium pyrrolidone carboxylic acid, magnesium aspartate (all used in published RCTs for migraine prophylaxis; none are glycinate/bisglycinate)
Who was studied: The cited study was in children aged 3 to 17.
A proper search found trials of this compound, but not in the form named here — Magnesium oxide, trimagnesium dicitrate, magnesium citrate, magnesium pyrrolidone carboxylic acid, magnesium aspartate (all used in published RCTs for. Evidence for one form is not evidence for another.
How much to take
daily (split AM/PM)
400–600 mg
For migraine prevention, 400-600mg elemental magnesium daily is recommended. Allow 3 months for full preventive effect.
Before you take it
- NIH ODS Tolerable Upper Intake Level (UL) for supplemental magnesium is 350 mg/day for adults; the principal adverse effect above the UL is osmotic diarrhea; hypermagnesemia is rare with intact renal function but possible with chronically elevated doses.
- Tetracycline antibiotics (e.g., doxycycline, demeclocycline) and quinolone antibiotics (e.g., ciprofloxacin, levofloxacin): take the antibiotic at least 2 hours BEFORE or 4-6 hours AFTER magnesium supplementation, per NIH ODS. Note: this timing requirement is asymmetric.
- Bisphosphonates (e.g., alendronate): magnesium reduces oral bisphosphonate absorption; take at least 2 hours apart, per NIH ODS.
- Antihypertensive medications (ACE inhibitors, ARBs, calcium channel blockers): magnesium may potentiate blood-pressure-lowering effects; blood pressure should be monitored when these are combined.
- Loop diuretics (furosemide) and thiazide diuretics increase renal magnesium excretion; potassium-sparing diuretics decrease magnesium excretion — both are clinically relevant interactions in common patient populations.
- Long-term proton pump inhibitor (PPI) use reduces intestinal magnesium absorption and causes hypomagnesemia independent of dietary intake.
- Renal insufficiency and chronic kidney disease: impaired renal magnesium excretion substantially increases hypermagnesemia risk; supplementation requires medical supervision.
- The antacid effect seen with magnesium hydroxide, carbonate, and oxide forms is form-specific and does not apply to magnesium glycinate at typical supplement doses.
- The cited RCT used a pediatric weight-based dose (9 mg/kg/day); this dosing scheme does not translate directly to adult flat-dose recommendations and should not be extrapolated for adults
When to take it
Best taken: evening