The Role of Magnesium in Managing Migraines and Vestibular Migraine

If you suffer with migraines—especially hormonal or vestibular types—you’ll know how disruptive and debilitating they can be. You may have already tried dietary changes, pain relief, or even neurology referrals. But one often-overlooked factor that plays a powerful role in migraine prevention and management is magnesium.

Magnesium is involved in over 300 biochemical reactions in the body, yet it’s one of the most common nutrient deficiencies—especially in those with chronic migraines. Research shows that many migraine sufferers have lower magnesium levels in the brain, tissues, or blood, and that supplementation can be a game-changer for reducing both frequency and severity of attacks.

Let’s explore why magnesium matters so much for migraine sufferers, how to know if you’re getting enough, and how to support your levels naturally.

Why Is Magnesium Important for Migraine?

Magnesium supports so many systems in the body that influence migraine development, including:

1. Nervous System Regulation

Magnesium has a calming effect on the nervous system. It helps regulate excitability in the brain, prevents overactivation of nerve cells, and plays a role in reducing cortical spreading depression—a brainwave pattern associated with migraine aura.

2. Vascular Support

Magnesium helps regulate blood vessel tone. Low magnesium can lead to vasoconstriction (narrowing of blood vessels), which is often seen in the early stages of a migraine.

3. Hormone Balance

Magnesium plays a key role in oestrogen metabolism and can be especially helpful for menstrual or perimenopausal migraines. It also supports adrenal and thyroid function.

4. Pain Modulation

Magnesium influences neurotransmitters and inflammatory pathways related to pain, including glutamate and prostaglandins. It can help reduce central sensitisation and increase pain tolerance.

5. Muscle Relaxation

If you get migraines alongside neck tension or jaw clenching, magnesium can help ease muscle tightness and reduce trigger points that may lead to attacks.

Are You Low in Magnesium?

Many factors can contribute to low magnesium, including:

• High stress or anxiety

• Poor gut absorption (common in IBS or coeliac disease)

• Frequent exercise or sweating

• Alcohol or caffeine intake

• Use of medications like PPIs, diuretics or the pill

• Blood sugar instability or insulin resistance

Signs of deficiency can include:

• Migraines or headaches

• Muscle cramps or twitching

• PMS and menstrual pain

• Anxiety or low mood

• Fatigue or poor sleep

• Brain fog

• Restless legs

• Palpitations

Blood tests for magnesium often don’t reflect cellular levels, which is where deficiency shows up. That’s why symptoms and intake are often more helpful than standard lab results.

How to Boost Magnesium Naturally

🌿 Food Sources of Magnesium:

• Dark leafy greens (spinach, chard, kale)

• Pumpkin seeds, almonds, sunflower seeds

• Avocados

• Black beans, chickpeas, lentils

• Quinoa, brown rice, oats

• Dark chocolate (in moderation!)

• Tofu and tempeh

• Salmon and mackerel

Including these foods daily can help maintain a good baseline, though many people with migraines still benefit from targeted supplementation..

Should You Consider Magnesium Supplements?

For many individuals, magnesium supplements provide a reliable way to meet daily requirements and address deficiencies. Selecting the right form of magnesium is crucial for effectiveness:

• Magnesium Glycinate: Highly absorbable and calming, making it ideal for migraines and stress-related symptoms.

• Magnesium Citrate: Supports gut health and is particularly helpful for individuals with constipation.

• Magnesium Threonate: Known for its ability to cross the blood-brain barrier, making it beneficial for cognitive and neurological health.

• Magnesium Malate: A good option for reducing muscle pain and fatigue often linked to chronic conditions.

Always consult a qualified professional like me to determine the appropriate form and dosage based on your individual needs.

How I Can Support You

I currently offer 1:1 consultations, however am launching a group programme option depending on where you are on your health journey.

1:1 Consultations & Support Packages

For those who feel they would like a direct and more personalised approach or ideal for those dealing with a more complex, chronic or long-standing picture - I offer 1:1 consultations and structured support packages.

Working together allows us to explore:

• Your full health history and symptom patterns that are unique to you

• Diet, Nutrition and lifestyle diary review

• A personalised road map written and personalised to your needs with follow up and support as we work

• Personalised supplementation and naturopathic tool support

• Ongoing guidance, adjustments and accountability

This option is ideal if you’d like a bespoke, hands-on approach with professional support throughout. You can find out more HERE

You may also wish to choose to join my group migraine rest programme with this 12 week structured suppoprtive programme with optional 1:1 support at any time.

The Migraine Rest Programme

The Migraine Reset Programme - A 12-Week Guided Group Programme with Optimal 1:1 Support at any time

This structured, supportive programme is designed for those living with migraine who want a self paced & supported online programme with the support of Claire in a group programme and the option to add in additional 1:1 options at any stage if desired. 

You will receive:​

• Weekly structured learning modules with video content, handouts, tasks & practical ways to implement

• 12 weekly live zoom sessions to recap material & group Q&A sessions with Claire (these are optional & designed for support)

• Assess your migraine picture with my migraine management wheel to help you understand, identify & focus for your unique picture. 

• Understanding how nutrition, diet, food choices, hydration, sleep, electrolytes, routine, stress, nervous system support, exercise, lifestyle, environmental factors, hormonal health, gut & digestive, immune system & inflammation interplay with migraine.

• How to support your nervous system, why this is important & online class support for breath-work, yoga, meditation for support. 

• How to build a migraine tool kit personalised to you.

• Supplementation & naturopathic approaches for migraine

• Supporting migraine days & migraine friendly recipes

• Sensory management & neuromodulation guidance

• 12-month access to programme materials to work through at your own pace & revisit as needed. 

Optional Personalised Support

You can also choose to deepen your support at any time by adding optional 1:1 consultation options with Claire at any time with options such as:

• 1:1 diet and personalised supplement plans & reviews

• Option to add 1:1 consultations

• Functional medicine testing options

• 1:1 support calls at any time

• Hormone testing and cycle & symptom tracking

• Personalised roadmap consultations

You can find out more at My Programmes Page

Designed to help you understand your migraine symptoms, raise your migraine threshold & build long-term resilience - this accessible programme combines professional naturopathic guidance alongside Claire’s lived experience of chronic migraine, alongside structured live 1:1 group Zoom support.

Ongoing Support: Shopping & Resources

If you’re exploring neuromodulation devices or other supportive tools, you can visit my Shopping & Resources page for:

• Practitioner-recommended products

• Trusted devices and supplements

• Exclusive discount codes

• Resources to support your nervous system and overall wellbeing

This page is designed to help you continue your journey with confidence and informed choices.

Ready to Feel More in Control of Your Migraines?

📞 Book a FREE discovery call to explore how I can help you create a tailored migraine plan—whether you’re managing hormonal, vestibular, or chronic migraine symptoms.

💌 Sign up to my monthly newsletter for natural migraine tips, recipes, and supplement support—plus receive my free Healthy Meal Planner & Recipe Bundle!

🛒 Need practitioner-recommended magnesium and other supplements?Visit my Resources & Shopping Page for trusted product links, exclusive discounts, and tools to support your wellbeing.

I am a Nutritional Therapist offering one-to-one, in-person, or online consultations.

My Specialist areas include:

🥦 Menopause & Perimenopause

🍎 Female Hormonal Health

🥑 Migraines & Vestibular Migraines

🫐 Digestive & Gut Health

🍋 Food Sensitivities & Special Diets

🍉 Energy & Vitality (including fibromyalgia & chronic conditions)

Naturopathic Nutrition's holistic approach to health & wellness recognises the interconnection between diet, nutrition, lifestyle & overall wellbeing to support the body's natural healing processes & provide necessary nutrients to help you optimise your health, & feel your best! The Role of Magnesium in Managing Migraines and Vestibular Migraine