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 to determine the appropriate form and dosage based on your individual needs.

Testing & Personalised Support

If you experience chronic migraine or vestibular migraine, magnesium is just one piece of the puzzle. Depending on your needs, we may also explore:

• Functional testing (e.g. nutrient status, hormone balance, gut health, or genetics)

• Migraine tracking tools to understand your individual triggers and patterns

• Blood sugar and adrenal support

• Dietary adjustments tailored to your lifestyle and sensitivities

This is all part of my 1-2-1 support package with my migraine programme for extra support to work through at your own pace for a deeper understanding of migraine, designed to help you understand your body, reduce flare-ups, and feel more in control.

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