Best Magnesium for Migraines 2026: 11 Trials, 8 Products Checked
Three migraine trials gave citrate at 600 mg a day. Our pick for citrate is BulkSupplements Magnesium Citrate Powder: 1.5 servings give that amount for $0.21 a day. NSF lists it by name. Two other trials used 500 mg of magnesium oxide. NIH’s limit for supplements is 350 mg a day, so ask your doctor before taking the trial dose.
1. Our pick, citrate at the trial dose
- Trial dose
- 600 mg a dayCitrate, in three trials
- Servings for 600 mg
- 1.5 servings5.25 g; 400 mg in 3.5 g
- Cost
- $0.21 a day$19.97 for a 500 g bag, 95 days
- Testing list
- NSF/ANSI 173Listed by name, read November 12, 2026
Why we pick it The bag gives 400 mg in a 3.5 g serving, so 600 mg is 1.5 servings, 5.25 g on a gram scale. The other citrates on a testing list cost Nature's Truth (NSF/ANSI 173) $0.60 and Nature Made (USP Verified) $0.61 per 600 mg. NIH sets 350 mg a day as the upper limit for magnesium from supplements, and the trial dose is above it.
Which magnesium form did the migraine trials use?
Citrate at 600 mg a day and 500 mg of magnesium oxide. Of the 11 trials of oral magnesium we read, 3 used citrate and 2 used oxide. The other 6: one used magnesium pyrrolidone carboxylic acid, three tested magnesium in a mix with other ingredients and two had abstracts that name no compound.
| Trial | Form and dose | What it measured |
|---|---|---|
| PeikertCephalalgia, 1996 | Trimagnesium dicitrate, 600 mg (24 mmol) a day for 12 weeks, against placebo | 81 people with migraine. In weeks 9 to 12 the number of attacks fell 41.6% from baseline on magnesium and 15.8% on placebo (p < 0.05). |
| KöseogluMagnes Res, 2008 | Magnesium citrate, 600 mg a day for 3 months, against placebo | 30 people with migraine without aura on magnesium and 10 on placebo. Attack frequency and severity fell more on magnesium than on placebo (p = 0.005 and p < 0.001). |
| KarimiActa Neurol Belg, 2021 | Magnesium oxide 500 mg for 8 weeks, compared with valproate sodium in a crossover design | 63 people analyzed. The authors report that 500 mg of magnesium oxide appeared effective, similar to valproate sodium. |
| TarighatBiol Trace Elem Res, 2012 | Magnesium oxide 500 mg a day, L-carnitine 500 mg a day, or both, for 12 weeks | 133 people with migraine in three treatment groups and a control group. Attacks a month, days a month and severity fell in all groups (p < 0.05). |
Which brand fits you?
BulkSupplements for citrate on a testing list; the rest fit other needs.
2. Citrate in softgels on the USP list: Nature Made Magnesium Citrate
USP Verified lists Nature Made Magnesium Citrate 250 Mg Softgels, read November 11, 2026. One serving is 2 softgels, costs $0.26 and gives 250 mg of magnesium; 600 mg of magnesium costs $0.61 at this price. Choose it if you want softgels with a USP listing.
$0.61 per 600 mg of magnesium · $15.33 for 120 softgels
Check price on Amazon3. Citrate tablets, not on a testing list: NOW Magnesium Citrate 200 mg
One serving is 2 tablets, costs $0.16 and gives 400 mg of magnesium; 600 mg of magnesium costs $0.24. Choose it if you want citrate in tablets.
$0.24 per 600 mg of magnesium · $19.99 for 250 tablets
Check price on Amazon4. Oxide, the form two other trials used: Nature Made Magnesium Oxide
Each tablet has 250 mg of magnesium as oxide and costs $0.03 a tablet; 600 mg of magnesium costs $0.08. Choose it if you want the oxide form.
$0.08 per 600 mg of magnesium · $6.79 for 200 tablets
Check price on Amazon5. Citrate, oxide and succinate in one capsule: Life Extension Magnesium Caps
One capsule has 500 mg of magnesium from three forms and costs $0.09 a capsule; 600 mg of magnesium costs $0.11. Choose it if you want 500 mg of magnesium in one capsule.
$0.11 per 600 mg of magnesium · $9.00 for 100 capsules
Check price on Amazon6. Glycinate, if you prefer that form: Doctor's Best High Absorption Magnesium
The label lists 200 mg of magnesium in 2 tablets, from magnesium lysinate glycinate chelate. Choose it if glycinate is the form you want to buy.
200 mg in 2 tablets · $23.99 for the bottle
Check price on AmazonWhat does each one cost at the citrate trial dose?
From $0.08 to $0.61 per 600 mg of magnesium, the citrate trial dose, using the magnesium each label lists. Each cost is the Amazon price read November 12, 2026 divided by the servings in the bag, times the servings that give that amount.
| Supplement | Price per label serving | Cost | Buy |
|---|---|---|---|
| Citrate on a testing list: priced for 600 mg of magnesium | |||
 BulkSupplements Magnesium Citrate PowderOur pick500 g powder · NSF/ANSI 173 | $0.14 for 3.5 g (400 mg) | $0.21 per 600 mg | See on Amazon |
 Nature's Truth Magnesium Citrate120 softgels · NSF/ANSI 173 | $0.25 for 2 softgels (250 mg) | $0.60 per 600 mg | See on Amazon |
| Nature Made Magnesium Citrate120 softgels · USP Verified | $0.26 for 2 softgels (250 mg) | $0.61 per 600 mg | See on Amazon |
| Citrate, not on a testing list: priced for 600 mg of magnesium | |||
| NOW Magnesium Citrate 200 mg250 tablets | $0.16 for 2 tablets (400 mg) | $0.24 per 600 mg | See on Amazon |
 Bluebonnet Magnesium Citrate 400 mg120 caplets | $0.35 for 2 caplets (400 mg) | $0.52 per 600 mg | See on Amazon |
| Oxide and blends, not on a testing list: priced for 600 mg of magnesium | |||
| Nature Made Magnesium Oxide200 tablets | $0.03 for 1 tablet (250 mg) | $0.08 per 600 mg | See on Amazon |
| Life Extension Magnesium Caps100 capsules | $0.09 for 1 capsule (500 mg) | $0.11 per 600 mg | See on Amazon |
How does the trial dose compare with NIH's upper limit?
The Peikert citrate trial gave 600 mg (24 mmol) of magnesium a day, and the two oxide trials gave 500 mg of magnesium oxide. NIH sets the upper limit for magnesium from supplements and medicines at 350 mg a day for adults, not counting food. The citrate trial dose of 600 mg of magnesium a day is above that limit.
Questions people ask
How strong is the evidence for magnesium and migraines?
The papers disagree. A 2025 meta-analysis of 22 supplement trials found magnesium cut migraine attacks (mean difference -2.51), severity and monthly migraine days against control. A 2026 network meta-analysis of 14 trials found no statistically significant drop in attack frequency for magnesium (mean difference -0.82) and that only magnesium lowered severity. A 2018 systematic review of five placebo-controlled trials rated the evidence Grade C, possibly effective, and said high levels of magnesium dicitrate (600 mg) seem to be a safe and cost efficient strategy.
What side effects did the Peikert trial report?
In the Peikert trial, which gave 600 mg of citrate a day, adverse events were diarrhea (18.6%) and gastric irritation (4.7%).
Which number on the label counts?
The magnesium line in the Supplement Facts panel. NOW's label shows 400 mg of magnesium in 2 tablets, made from 2,660 mg of magnesium citrate.
How we picked
We read the abstracts of the 11 trials, then priced 7 magnesium supplements on Amazon and added one glycinate. Servings and magnesium come from NIH's label database. For capsules, see magnesium citrate supplements.
Sources
- Peikert A, et al. Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study. Cephalalgia. 1996. PubMed 8792038
- Köseoglu E, et al. The effects of magnesium prophylaxis in migraine without aura. Magnes Res. 2008. PubMed 18705538
- Karimi N, et al. The efficacy of magnesium oxide and sodium valproate in prevention of migraine headache: a randomized, controlled, double-blind, crossover study. Acta Neurol Belg. 2021. PubMed 30798472
- Tarighat Esfanjani A, et al. The effects of magnesium, L-carnitine, and concurrent magnesium-L-carnitine supplementation in migraine prophylaxis. Biol Trace Elem Res. 2012. PubMed 22895810
- Talandashti MK, et al. Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials. Neurol Sci. 2025. PubMed 39404918
- Peng J, et al. Nutritional supplements for migraine prevention: evaluating evidence sufficiency and effect modifiers through network meta-analysis, trial sequential analysis, and meta-regression. Front Nutr. 2026. PubMed 42707444
- von Luckner A, et al. Magnesium in Migraine Prophylaxis-Is There an Evidence-Based Rationale? A Systematic Review. Headache. 2018. PubMed 29131326
- The other 7 trials counted above, read November 12, 2026: 8902254, 1860787, 15447697, 25916335, 33827421, 7959501, 35112219.
- Testing lists: NSF/ANSI 173 and NSF Certified for Sport, read November 12, 2026; USP Verified, read November 11, 2026; Informed Sport and Informed Choice, read November 12, 2026.
- NIH Office of Dietary Supplements, Magnesium fact sheet for health professionals, upper limit for supplements. NIH Dietary Supplement Label Database, dsld.od.nih.gov, labels for each product. Prices are Amazon's, read November 12, 2026.