12 Best Magnesium-Rich Foods for People with Migraines

Migraines can be debilitating, causing severe headaches, nausea, and sensitivity to light and sound. For many people who suffer from migraines, diet plays an important role in managing symptoms and preventing future attacks. One of the key nutrients that has been shown to alleviate migraine symptoms is magnesium. Magnesium helps regulate neurotransmitters, improve blood circulation, and relax blood vessels, all of which are crucial for preventing and relieving migraines.

Incorporating magnesium-rich foods into your diet can help reduce the frequency and intensity of migraines. Below is an expanded exploration of 12 foods that are high in magnesium and can support migraine prevention.

1. Spinach

Spinach is a nutritional powerhouse, packed with magnesium and other essential nutrients. Just one cup of cooked spinach provides nearly 40% of the recommended daily intake of magnesium. Magnesium plays a key role in neuromuscular function by helping to relax muscles and nerves, which is particularly beneficial for those who suffer from migraines. The anti-inflammatory properties of spinach also contribute to its effectiveness in reducing migraine symptoms.

In addition to magnesium, spinach is rich in iron, vitamin K, and antioxidants, which help support overall brain and cardiovascular health. Including spinach in your diet can be as simple as adding it to smoothies, salads, or using it as a base for cooked dishes like pasta or stir-fries. By incorporating this leafy green into your meals, you can enjoy its rich magnesium content while reaping the other health benefits it offers.

2. Almonds

Almonds are one of the richest sources of magnesium, with just one ounce providing about 20% of the recommended daily intake. These delicious nuts are a convenient snack that can be easily incorporated into your daily routine. Magnesium in almonds helps reduce the frequency of migraines by regulating blood flow and relaxing blood vessels, which may prevent the onset of migraines caused by poor circulation or tension.

Beyond their magnesium content, almonds are also high in vitamin E, which has antioxidant properties that protect brain cells from oxidative stress—another potential migraine trigger. Regularly snacking on almonds or using almond butter in your meals can help manage your migraine symptoms naturally while offering a satisfying and nutrient-dense snack option.

3. Avocados

Avocados are not only a popular superfood but also a fantastic source of magnesium. In addition to their creamy texture and delicious taste, avocados contain healthy monounsaturated fats, fiber, vitamin K, and potassium, all of which contribute to brain and heart health. The high magnesium content in avocados can help relax blood vessels, reduce inflammation, and improve blood circulation, all of which are important for preventing migraines.

Avocados are also rich in antioxidants, which protect the body from oxidative stress that can trigger migraines. Their versatility makes them an easy addition to many meals, including salads, sandwiches, smoothies, or even enjoyed on their own as a snack.

4. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are small but mighty when it comes to magnesium content. A quarter-cup of pumpkin seeds provides almost 50% of the recommended daily magnesium intake. These seeds are also high in zinc, iron, and healthy fats, which are essential for overall brain function and reducing inflammation—both of which can influence migraine severity.

Pumpkin seeds are a versatile snack that can be sprinkled on top of salads, oatmeal, or yogurt, or enjoyed on their own. Regular consumption of pumpkin seeds can help ensure you’re getting adequate magnesium to help prevent migraines while supporting other aspects of your health.

5. Dark Chocolate

Dark chocolate not only satisfies your sweet tooth but also provides a good source of magnesium, making it a treat with health benefits. The key is to choose dark chocolate with a cocoa content of at least 70% to ensure you are getting the maximum magnesium and antioxidant benefits. Just one ounce of dark chocolate contains about 16% of the recommended daily magnesium intake.

Dark chocolate contains flavonoids, which are antioxidants that promote healthy blood flow to the brain and reduce inflammation—factors that are beneficial for migraine sufferers. When consumed in moderation, dark chocolate can be a delicious way to increase your magnesium levels and potentially reduce the frequency of migraines.

6. Bananas

Bananas are a convenient, portable, and magnesium-rich snack that provides multiple health benefits. One medium banana offers about 8% of the recommended daily intake of magnesium, making it a quick and easy way to support migraine management. Bananas also contain potassium, which helps regulate blood pressure and fluid balance, both of which can affect migraine severity.

The natural sugars in bananas provide a quick source of energy without the crash that comes from refined sugars, making them an ideal snack for when you feel a migraine coming on. Bananas are also easy to digest, which can be particularly helpful if nausea accompanies your migraines.

7. Quinoa

Quinoa is a nutrient-dense whole grain that is not only high in magnesium but also a good source of fiber, protein, and several essential vitamins and minerals. Quinoa’s magnesium content helps promote muscle relaxation and nerve function, which is particularly beneficial for individuals suffering from migraines. Quinoa is also gluten-free, making it a suitable option for those with dietary restrictions.

8. Black Beans

Black beans are a fantastic source of plant-based protein and magnesium, making them an excellent option for migraine sufferers. Just one cup of cooked black beans provides nearly 30% of the recommended daily magnesium intake. Black beans are also rich in fiber, which helps stabilize blood sugar levels, another factor that can contribute to migraines.

The B vitamins and antioxidants found in black beans also support overall brain health and reduce inflammation, both of which are important for preventing migraines. Incorporating black beans into meals can be easy and versatile—whether you add them to soups, salads, or use them in tacos and chili.

9. Salmon

Salmon is a fatty fish that is not only rich in omega-3 fatty acids but also a great source of magnesium. Omega-3s are well-known for their anti-inflammatory properties, which can help reduce the severity and frequency of migraines. Inflammation plays a key role in migraine attacks, and by consuming salmon regularly, you can help lower inflammation and protect the blood vessels in your brain.

Salmon also supports brain health and cognitive function, thanks to its high content of DHA (docosahexaenoic acid), an omega-3 fatty acid crucial for maintaining the structural integrity of brain cells. Including salmon in your diet at least two to three times a week can provide significant health benefits, including migraine relief.

10. Whole Grains

Whole grains such as brown rice, oats, and barley are excellent sources of magnesium, providing sustained energy and helping to prevent migraines triggered by fluctuations in blood sugar. Whole grains contain complex carbohydrates, which are digested more slowly, resulting in stable blood sugar levels throughout the day. This is crucial for people prone to migraines, as blood sugar dips can trigger headaches and migraines.

Whole grains are also rich in fiber, B vitamins, and antioxidants, all of which contribute to overall health and can support brain function. Incorporating a variety of whole grains into your diet helps ensure that your body gets the essential nutrients it needs to manage and prevent migraine symptoms.

11. Tofu

Tofu is a highly versatile, plant-based protein that is also rich in magnesium. As a soy-based product, tofu can be incorporated into a wide variety of dishes, from stir-fries to salads to smoothies. Its high magnesium content can help regulate muscle function and blood circulation, both of which are crucial for preventing migraine attacks.

Tofu is also a good source of calcium and iron, which support overall brain and nervous system health. For individuals looking to increase their intake of magnesium while maintaining a plant-based or vegetarian diet, tofu is an excellent option that can be easily adapted to numerous recipes.

12. Greek Yogurt

Greek yogurt is not only a great source of protein but also packed with magnesium, calcium, and probiotics. Probiotics are beneficial for gut health, which has been linked to brain function and mood regulation, both important factors in managing migraines. The magnesium in Greek yogurt helps maintain muscle and nerve function, which can alleviate some migraine symptoms.

Greek yogurt is also a versatile snack that can be eaten on its own, blended into smoothies, or topped with fruit, nuts, and seeds. Regular consumption of Greek yogurt can help maintain healthy magnesium levels, supporting migraine prevention and overall brain health.

Conclusion

For those who suffer from migraines, increasing the intake of magnesium-rich foods can play a crucial role in alleviating symptoms and preventing future attacks. Magnesium helps regulate neurotransmitters, improve blood circulation, and relax muscles—all of which are essential for migraine management. Incorporating foods like spinach, almonds, avocados, and salmon into your diet can provide the magnesium your body needs to manage migraine triggers effectively.

Additionally, maintaining a balanced and nutrient-dense diet that includes hydration, omega-3 fatty acids, and anti-inflammatory foods is essential for overall brain health and long-term migraine prevention. By making thoughtful dietary choices and prioritizing foods rich in magnesium, migraine sufferers can improve their quality of life and reduce the frequency and intensity of their migraines.